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GH Program: 4x Week Split

ghperformance

First Responders, Football , Functional Fitness, Weightlifting, Powerlifting, Power Sports , Hockey, Soccer, Rugby, Law Enforcement, Multi-sport, Nutrition, Strength & Conditioning, General Fitness

Coach

Gurjit Hundal

Gurjit Hundal: Full-time Career Firefighter, athlete, and a strength & conditioning coach for 8 years. I have spent my coaching career training athletes to become fitter, faster, stronger, more aerobically fit, and become more resilient human beings on a daily basis. Specializing in the first responder community, I want all of us to push each other and grow to become the best versions of ourselves. The GHPERFORMANCE program on the App is designed for Firefighter and athletes. This continued 8-week program consists of 4 workouts a week is guaranteed to make you fitter, faster and stronger through strength training, muscle building and conditioning phases. This program is for athletes who are ready to take the next step in there training and challenge themselves through a regular fitness regime.

$32 / mo

Get GH Program: 4x Week Split

Build a lifetime of Fitness

Ready to take your training to the next step? Lets commit to a program designed to make you strong, lose fat, build muscle and overall become better version of yourself's. This program will prioritize yourself with a routine that boosts muscle, energy, and resilience week after week.

Features

Access to your coaches

Feedback is available via 30 min Phone consultations

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for firefighter and athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy to prevent injury

Committed Teammates

A vibrant community that will keep you pushing to unlock your best, when performing with your team or crew

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your team will push you harder, know you better, and keep you going longer, all through an app

Equipment

Required

Barbells // Dumbbells // Medicine Balls // Seated Row Machines // Assault Bike // Kettle Bells // Sled // Trap Bar/Pull up Bar // TRX/ Skip Rope // Cables/EZ Bar/ Mat // Gym Membership ✅

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

FF Program: 4 Day Split #1

Warm up

Warm up #1 Intermediate

5-10min 2 rounds 200 meter Row machine Bear Crawl Banded chest flys PVC Pipe shoulder rotations

GH Bench Press

5, 5, MAX

GH Bench Press

3 x 3 @ 65 %

GH Tricep Dips

3 x 8

GH Dumbbell Shoulder Press

3 x 8

GH Seated Row Machine

2 x 12

GH Pullups-Strict

2 x 12

Conditioning

Circuit #4

Chin ups 5 reps 15 pushups Hammer Curls 8 reps 10 min, how many rounds completed?

Monday

FF Program: 4 day Split #2

Conditioning

Warm up #2 Intermediate

5-10: Foam roller, roll out calfs, glutes, quads, upper back/mid back

GH Back Squat

5, 5, MAX

GH Back Squat

3 x 3 @ 65 %

GH Pause Squats

2 x 12

GH Barbell Front Squat

2 x 12

Conditioning

Circuit #5

Hang Cleans 5 reps Air squats 10 reps Bear Crawl 50 meters x2 8 rounds for time?

Tuesday

Rest, Recovery

Wednesday

FF Program: 4 Day Split #3

Conditioning

Warm up #3: Intermediate

3 rounds, KB Swings 10 reps, Mountain Climbers 20 reps, Row machine 200 meters

GH Assault Bike

For Completion

GH Sled Push

For Completion

GH Farmer Walks

GH KB Highpulls

4 x 8

Thursday

FF Program: 4 Day Split #4

Conditioning

Warm up #4

- 4 Rounds - Glute Bridge - Superman’s - Half Kneeling Pose

GH Deadlifts

5, 5, MAX

GH Bench Press

5, 5, MAX

GH Close Grip Bench Press

3 x 5

GH Weighted Pullups

2 x 8

GH Dumbbell Reverse Flys

2 x 20

Conditioning

Circuit #6

10 min: how many Rounds? 1a. Pushups diamond 1b. Farmer Walks 50m x2 1c. Plank Hold 45 sec

Friday

Rest, Recovery

Saturday

Rest, Recovery

Coach

More from ghperformance

Gurjit Hundal

Career Firefighter & Online Coach. Firefit National Championship Competitor (Fastest Rookie 2019). 2023 World Police Fire & Games: Powerlifting Competitor. Soccer, and Hockey Player. Certified Strength & Conditioning Coach. When Im not at the Gym, Im am Hiking/Paddle boarding in the summer, Snowboarding in the winters, Reading or Spending time with family & Friends.

Built on Consistency!

Commit to four days a week with this program on the app and build the strength, stamina, and readiness every future athlete needs. Show up, put in the work, and step in to the career/sport you're training for.

Get GH Program: 4x Week Split

FAQs

Who is this training for?

This training is for athletes of ghperformance pursuing a career as a aspiring firefighter! But open to anyone

Do I have to be a firefighter to do this training?

No, athletes of various skill level can also start this program.

What if i miss a day?

That's ok, were only human, just do it the next day! Remember to do the missed workout the following day.

Where is the best place to train for this program?

Anywhere you feel comfortable: At home, work, the firehall or your local gym.

How much communication will i get with the coach?

Contact the coach via the website to book a phone call regarding your training.

What should I expect on an average training day?

You should expect a strength component as well as an endurance phase. Its functional training.

The Proof

Bilal Naqsh

Semi-Pro Basketball Player/AFE Clothing

Verified Athlete

"The GH Performance Program for 6 months during the off-season helped me feel “game ready” during my Basketball season. The workouts are easy to follow, structured and effective. The app itself is simple and consistent."

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

GH Program: 4x Week Split