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GH Program: 5x Week Split

ghperformance

First Responders, Hockey, Soccer, Weightlifting, Powerlifting, Power Sports , Strength & Conditioning, Strongman, Functional Fitness, Olympic Lifting

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 5 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 commit to a longterm training plan aswell as challenge themselves through a regular fitness regime.

$34 / mo

Get GH Program: 5x Week Split

The Wins You'll Build- Inside and Out

This program is built to create real progress-physically, mentally, and in your everyday life. You'll get stronger, move with more confidence and build the kind of discipline that carries far beyond the gym. This is not about reps and sets; but being capable in every area of your life. The strength you build here shows up at work, at home, and in the moments that demand your best.

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

Barbell // Dumbbells // Kettlebell/Medicine Ball // Trap Bar/Pull Up Bar // Sled // Assault Bike/Seated Row Machine // Cables/EZ Bar/Mat // TRX/Skip Rope // Gym Membership ✅

Sample Week

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

Sunday

FF Program: 5 Day Split #1

Warm up

Dynamic Warm up

5 min warm up - half kneeling hold/each - pigeon pose - deep squat - downward dog pose: Calf Stretch - toe touch

GH Bench Press

5 x 3 @ 85 %

GH Bench Press

3 x 6 @ 75 %

GH Bench Press

2 x 8 @ 65 %

GH Dumbbell Skullcrushers

4 x 12

GH Bicep Hammer Curls

4 x 10

GH Tricep Cable Pushdowns

3 x 20

GH AB Roller

3 x 10

Conditioning

Circuit #7

10 minutes: how many rounds? - 5 pull-ups - 2 bear crawls 2 pushups 50 meters - Banded Pushups 15 reps

Monday

FF Program: 5 Day Split #2

Conditioning

Warm up #2 Intermediate

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

GH Back Squat

4 x 3 @ 85 %

GH Back Squat

3 x 6 @ 75 %

GH Pause Squats

5 x 2 @ 55 %

GH Pause Squats

3 x 2 @ 65 %

GH Leg Press

4 x 12

GH Leg Extension

4 x 12

Conditioning

Circuit #8

10 rounds completed for time: - Hang Clean/Press 5 reps - KB Swing - Farmer Walks - Planks

Tuesday

Rest, Recovery

Wednesday

FF Program: 5 Day Split #3

Warm Up

GH Warmup

5 min - Banded Pushups - Banded Chest Flys - Banded Rows

GH Bench Press

5 x 5 @ 75 %

GH Incline Dumbbell Chest Press

4 x 8

GH Dumbbell Flat Bench Chest Press

4 x 12

GH Dumbbell Skullcrushers

3 x 12

GH Tricep Pushdown-Rope

3 x 20

Conditioning

Circuit#9

For Time 15 min how many rounds completed - Assault Bike 10 Calories - Med ball slams 10 reps - Single arm KB Clean/Press 8 reps each

Thursday

FF Program: 5 Day Split # 4

Conditioning

GH Warmup

Skip Rope 10 minutes or Seated Row machine 10 minutes

GH Deadlifts

4 x 4 @ 85 %

GH Deadlifts

2 x 2 @ 75 %

GH Deadlifts

1 x 8 @ 65 %

GH Deficit Deadlift

4 x 10

GH Dumbbell Row

4 x 10

GH Pullups-Strict

3 x 12

Conditioning

Circuit #10

8 Rounds for Time - Sled Drag forward and back - Barbell Rows 10 reps - KB SA Swing 8 each side

Friday

FF Program: 5 Day Split # 5

Conditioning

Dynamic Warm Up

2 Rounds: 50 metre Row 10 KB swings 15 Alt arm/leg crunch

GH Back Squat

3 x 4 @ 70 %

GH Dumbbell Shoulder Press

3 x 8

GH Standing Calf Raises

4 x 12

GH Dumbbell Side Raises

4 x 12

GH Leg Press

3 x 10

Conditioning

Circuit #11

8 Rounds complete for time - KB Gorilla Rows 10 reps - KB Reverse Lunges 10 reps - Landmine Press 12 reps - Skip Rope 50-100 skips

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.

Step Into Your Strongest Self!

If you're ready to level up your strength, mindset, and the way you show up in life, this is for you. Commit to the work, trust the process, and watch yourself become a strong, capable version of you that you know you're meant to be. Your next chapter star

Get GH Program: 5x 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 Nasqh

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."

Cody Sojka

Career Firefighter/Competitive Fishermen

Verified Athlete

"I learned why fitness is a big part of my life, just in time for my wedding! Training at home or at the firehall, this program on the app helped shape aspects of my career in the fire service. My ultimate goal: strength, power, and endurance; the essentials needed to stay a strong firefighter."