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GDPO Ultimate

Good Dudes Put Out

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Good Dudes Put Out

Unsure of which GDPO program to begin? GDPO Ultimate is the answer. Get the true benefit of every training program at a discounted rate. GDPO Ultimate includes daily workouts, progressing through each GDPO Training Cycle. This ensures that you receive the adaptations from every program, and gives you indefinite training, year round.

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All GDPO Programs
Daily workouts, rolling through every GDPO strength and conditioning program
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Complete, multi cycle training program
As you work through each program, you will shift focus, allowing for maximal adaptations and fitness gains.
Features
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, through an app
Equipment
Required
Barbell // Dumbells // Cardio Equipment
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Strength Week 1 Day 2

A

Bench Press

3 x 12

B

Hang Power Clean

3 x 6

C1

Single Arm Db Row

4 x 12

C2

Barbell Upright Row

4 x 12

C3

Weighted Pull Ups

4 x 6

D1

DB Bicep Curls

3 x 10

D2

Tricep Pushdown

3 x 10

Monday
Conditioning Day 2

A

EMOM

Tuesday
Week 1 Day 4

A

Deadlift

3 x 12

B

Push Press

3 x 12

C1

DB Lateral Raise

4 x 12

C2

Bent Over Rear Delt Fly

4 x 12

D1

TRX Hamstring Curls

3 x 8

D2

GHD Sit-Up

3 x 8

Wednesday
Week 1 Day 5

A

Front Squat

3 x 12

B

Incline Bench Press

3 x 12

C

Bent Over Row

3 x 12

D1

DB Bench Press

3 x 12

D2

Dip

3 x 12

D3

KB Russian Twist

3 x 12

Thursday
Conditioning Day 3

A

Run

Saturday
Strength Week 2 Day 1

A

Back Squat

4 x 10

B1

DB Lunge

4 x 10

B2

Box Jump

4 x 6

C1

Seated DB Shoulder Press

4 x 10

C2

DB Lateral Raise

4 x 10

C3

Band Pull-Apart

4 x 10

D1

Plank

3 x 0:30

D2

V-Ups

3 x 10

Saturday
Week 2 Day 1

A

Assault Bike

Coach
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GDPO Ultimate
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GDPO Ultimate
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GDPO Ultimate
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