General Physical Preparation

Angus Bradley Coaching

General Fitness
Coach
Angus Bradley

Alright, here it is! My personal general physical preparation program.

It's a 4 day split starting on a consistent bedrock of MED strength work to open up space to rotate through a variety of pumps, plyos, mobility & conditioning work.

This program provides a consistent enough stimulus to progress, while giving you enough novelty to cover all of your bases and stay mentally engaged with your training!

benefit-image-0
All your programming taken care of
No need to worry if you're covering all your bases. This concurrent program prioritises the minimum effective dose to make space for every single aspect of performance.
benefit-image-1
Direct access to me!
I'll be here every day to answer all your training related questions as well as to gas you up to hit massive PRs!!
benefit-image-2
Leave no stone unturned
With unparalleled programming and support, this program has all the tools you need to redefine your athletic potential
Features
feature-icon
Access to your coaches
Daily access to me personally, to ensure you get the most out of the program
feature-icon
Programming 4 days per week
Heavy lifting, pumps, plyos, mobility and conditioning. Every week.
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Committed Teammates
A vibrant community that will keep you pushing to unlock your best
feature-icon
Delivered through TrainHeroic
Sweating over a dull PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbells // Dumbbells
Recommended
Cables // Foam roller/yoga block
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 2

A1

9090 breathing w/low reach

2 x 5

A2

Split squat isometric

2 x 2:00 @ 9

B

Primary squat

1 x 5 @ 7

C

Barbell Bench Press

3 x 5 @ 6 lb

D

Chest supported single arm cable row

3 x 10 @ 8

E1

Cable deadbug

4 x 20

E2

Short lever copenhagen plank

4 x 0:20

E3

Pogo

4 x 20

Monday
Week 1 Day 3

A

Arm bar cross and stack

3 x 10

B

Muscle clean

4 x 5 @ 7

C

Primary deadlift

1 x 5 @ 6

D1

DB Lateral Raise

3 x 10 @ 8

D2

Lying cable curl w/low reach

3 x 10 @ 8

D3

Single arm cable tricep ext

3 x 10 @ 8

E

Side bends

3 x 10

F

Airdyne

1 x 20:00 @ 6

Wednesday
Week 1 Day 5

A1

Supine cross connect

2 x 30

A2

Arm bar cross and stack

2 x 10

B1

Pogo

3 x 20

B2

Prone COG

3 x 10

C

Alternating yielding staggered stance plyos

4 x 8 @ 30

D

Hand supported FFE split squat

3 x 8 @ 8

E

Dips w/band

4 x 8 @ 7

Thursday
Week 1 Day 6

A

Wall supported reach w/adductor iso

3 x 30

B

Romanian Deadlift (RDL)

2 x 5 @ 7

C

Alternating Z press

3 x 10 @ 7

D

Seated Incline DB Curls

3 x 10 @ 8

E

Med ball circuit

1 x 10:00

F

Airdyne

1 x 20:00 @ 6

Join Your Virtual Gym

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

General Physical Preparation
screenshot1
General Physical Preparation
screenshot2
General Physical Preparation
screenshot3
General Physical Preparation