Series 01: GPP / Work Capacity Program

Build the Engine. Earn the Right to Progress.

Series 01: GPP / Work Capacity is the entry point into a long-term, systemized approach to performance training. This series is intentionally designed to prepare the body for what comes next—hypertrophy, strength, power, speed, and ultimately real-world performance.

Rather than chasing maximal loads or peak outputs, this phase focuses on developing the underlying qualities that make advanced training effective and sustainable.

This is where structure is established, movement quality is reinforced, and capacity is built.

What This Series Develops

Series 01 emphasizes the qualities that are often skipped—but always missed later:

• A strong aerobic foundation to support recovery and repeated efforts

• Increased tissue tolerance through long eccentrics and strategic isometrics

• Improved movement competency under fatigue

• General strength and coordination using low-skill, repeatable movements

• Work capacity that can be sustained across weeks, not just tested once

The result is a more durable, better-conditioned athlete who is prepared to tolerate volume, intensity, and progression in later phases.

Training Characteristics

This series blends structured lifting with purposeful conditioning:

• Tempo-controlled strength work

• Isometric holds and positional strength

• Unilateral and bilateral movements

• Loaded carries, circuits, and density work

• Aerobic base training and extensive conditioning intervals

• Gradual increases in volume and density over six weeks

Nothing is random. Every element supports long-term development.

Who This Program Is For

Series 01 is designed for a wide range of athletes and professionals, including:

• Tactical professionals (military, law enforcement, first responders)

• Athletes in an off-season, reset, or general preparation phase

• Individuals returning from inconsistent training or time off

• Gen-pop trainees who want durability, conditioning, and structure

• Anyone preparing to enter higher-volume or higher-intensity training

No advanced skill is required. This phase prioritizes execution, consistency, and intent.

Equipment Requirements

Minimum Equipment (Program is fully scalable):

• Dumbbells or kettlebells

• Resistance bands

• Bodyweight

Recommended Garage Gym Setup:

• Trap bar or barbell

• Sandbag or weighted carry implement

• Sled (optional but beneficial)

Full Gym Access (Optional Enhancements):

• Barbells and racks

• Machines can be used but are never required

Every movement includes logical substitutions so the program can be executed in a garage gym or commercial gym

Program Structure

• Duration: 6 weeks

• Frequency: 6 training days per week

  • 3 days lifting + GPP

  • 3 days conditioning / work capacity

• Progression: Volume → density → intensity

• Focus: Quality reps, controlled tempos, sustainable output

This phase is challenging, but intentionally not exhaustive.

How Series 01 Fits Into the System

Series 01 is is the first of an 8-part performance system:

1. GPP / Work Capacity

2. Hypertrophy I – Accumulation

3. Hypertrophy II – Intensification

4. Strength I – Absolute Strength

5. Strength II – Strength + Capacity

6. Power – Rate of Force Development

7. Speed / Elasticity

8. Performance Integration

Completing Series 01 properly improves:

• Volume tolerance in hypertrophy phases

• Technical consistency under load

• Recovery between sessions

• Long-term resilience and durability

This phase sets the standard for everything that follows.

Final Notes

This is not a “conditioning program.”
This is not a short-term challenge.

Series 01 is the foundational phase.

Execute it with discipline, respect the tempos, manage effort appropriately, and focus on consistency. The payoff shows up in every phase that follows.

#CommandYourTraining

Any duplication, retransmitted, or account of these programs without the express written consent of 13 Bar Performance, is prohibited. Reproduction of these materials will result in legal action and prosecution.

⚠️ IMPORTANT DOWNLOAD DISCLAIMER

Once you purchase this program, you will receive a downloadable file link. Please note:

• You must download and save the program to your device within 24 hours of purchase.

• After 24 hours, the download link will expire permanently and cannot be re-accessed.

• We do not re-issue download links once they have expired.

• If you fail to save the file and need access again, you will be required to re-purchase the program.

We recommend downloading to a desktop or secure cloud folder immediately after purchase.

Thank you for understanding — and for treating this training system with the same discipline it’s built to develop.