GPProgram Hybrid Basic Team
GPprogram
Strength & Conditioning, Functional Fitness, General Fitness, Functional TrainingBuild strength, endurance, and real-world performance — all in one program. GPProgram Hybrid - Basic is made for athletes who want to stay strong, mobile, and conditioned without wasting time.
You'll train 3x/week with a smart mix of powerlifting foundations, functional movements, aerobic capacity work, and mobility. Perfect if you’re balancing combat sports, CrossFit, or just life.
No fluff, no ego-lifting. Just progressive, science-driven programming to help you stay durable, powerful, and ready for anything. Join now and train with purpose.
Required Equipment: Barbell with Plates, Power Rack or Squat Stand, Kettlebells, Dumbbells, Pull-up Bar, Bench,
Recommended Equipment: Resistance Bands (for mobility and warm-ups), Medicine Ball, Sled, Jump Rope, Parallel dips,
A
Heroic Warm-up
For Completion
B
Box Squat
4 x 10
C
Shoulder Press
4 x 10
D
DB Lateral Raise
3 x 10
E
Circuit
F
4 rounds 400m row 15 air squat 15 sit ups rest 1'btw rounds
Circuit
A
bike 3' 3 rounds 10 push ups 15 sit ups
B
babrbell floor press
4 x 10
C
DB Farmer's Walk
4 x 50
D1
Banded Pull Aparts
3 x 15
D2
Push Ups
3 x MAX
E
Stationary Bike
1 x 20:00 @ 6
A
Heroic Warm-up
For Completion
B
Sumo KB Deadlift
4 x 15
C
1-Arm DB Row
4 x 10
Circuit
D
emom 15' Minute 1: Do 12 Russian Kettlebell Swings (using 16kg for men / 12kg for women) Minute 2: Do 12 Ring Rows Minute 3: Hold a Plank for 30 seconds Minute 1: Do 12 Russian Swings As soon as the minute starts, you do your 12 swings. If you finish them in, say, 30 seconds… you rest for the remaining 30 seconds. When the next minute starts, you move on to the next exercise. So: ✅ Work first, ⏱️ Then rest until the minute is over, 🔁 Then start the next movement at the next minute.
Coach GP
Coach GP has over 15 years of experience in strength training, conditioning, and combat sports. His science-based system builds real performance: strength, resilience, and smart progress. No fluff, just results. If you're serious about training, this is where you start winning outside the gym too.
Build lasting strength, improve your cardio, and feel better every day. GPProgram Hybrid Basic gives you a science-based plan to boost performance, enhance recovery, and support your long-term health—without wasting time or energy.
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When you join a team you’re getting more than programming, you’re joining an online community.
GPProgram Hybrid Basic Team
GPProgram Hybrid Basic Team
GPProgram Hybrid Basic Team
