Progressions

Progressions

Disclaimer: Some people prefer doing these in a different order, but the following list has been very successful for us during the GPP Program.
Bench Press Progression
1. Kneeling push ups x 20
2. Regular push ups x 15 QUALITY
3. Resisted push ups x 15
4. Dumbbell bench x over 30’s x 8
5. Straight bar bench press.
Squat Progression
1. Body weight box squat x 15 deep
2. Body weight squat x 15 deep
3. Wall squat x 15 deep
4. Bar Squat x 15 deep
5. Back Squat.
Deadlift Progression
1. Light DB Romanian Deadlifts. 30 lbs x 12
2. 135 lb Rack Pulls x 12
3. One Arm DB Sumo Deadlifts. 50 lbs x 8 each arm
4. Deadlifts
Pull Up Progression
1. Band or Cable Pull Downs
2. Supine Rows (yes not the exact muscle groups, but prepares their back and hands) x 12
3. Assisted Pull Ups
4. Pull Ups
Can you do it other ways with different exercise variations, sure, but this is what we do, and it has worked wonders.
Adaptation happens so fast in beginners that they can breeze through many of these in a matter of weeks, however learning that motor control is essential to performing the primary lifts safely and effectively