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Build the foundation for what comes next.
SERIES 01 is a general physical preparedness and work-capacity program designed to prepare you for the demands of future strength, hypertrophy, and speed training. Through purposeful lifting, conditioning, carries, tempo work, and isometrics, you’ll develop the capacity to handle more work while maintaining quality movement.
The goal is to build your engine, strengthen your foundation, and expand your movement options. Each week combines three lifting and GPP sessions with two dedicated conditioning sessions, emphasizing tissue tolerance, structural balance, aerobic development, and effort management.
What You’ll Develop
Movement quality and control under fatigue
Base strength and tolerance for varied loading
Aerobic and anaerobic work capacity
The ability to complete more quality work in less time
Experience with different tempos, implements, and movement patterns
Your Weekly Schedule
Day 1: Lower Body + GPP — Tempo and Isometric Emphasis
Day 2: Upper Body + GPP — Tempo and Trunk Emphasis
Day 3: Conditioning — Aerobic and Extensive Work
Day 4: Total Body + GPP — Carries and Mixed Modal Work
Day 5: Conditioning — Mixed Energy Systems
A Purposeful Six-Week Progression
Weeks 1–2: Accumulation
Establish movement control and loading tolerance through longer eccentrics, sustained isometrics, and manageable work-to-rest ratios.
Weeks 3–4: Density
Gradually reduce rest and increase rounds to build your ability to sustain quality work as session demands rise.
Weeks 5–6: Intensification
Progress to heavier carries, shorter recovery periods, and more demanding combinations of strength and conditioning.
Tactical professionals needing strength and size without sacrificing conditioning
Athletes in a structural development phase
Individuals transitioning from a GPP base
Lifters seeking hypertrophy with performance carryover
This phase prioritizes muscle that serves future strength and power—not short-term aesthetics alone.
#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.
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.
Build the foundation for what comes next.
SERIES 01 is a general physical preparedness and work-capacity program designed to prepare you for the demands of future strength, hypertrophy, and speed training. Through purposeful lifting, conditioning, carries, tempo work, and isometrics, you’ll develop the capacity to handle more work while maintaining quality movement.
The goal is to build your engine, strengthen your foundation, and expand your movement options. Each week combines three lifting and GPP sessions with two dedicated conditioning sessions, emphasizing tissue tolerance, structural balance, aerobic development, and effort management.
What You’ll Develop
Movement quality and control under fatigue
Base strength and tolerance for varied loading
Aerobic and anaerobic work capacity
The ability to complete more quality work in less time
Experience with different tempos, implements, and movement patterns
Your Weekly Schedule
Day 1: Lower Body + GPP — Tempo and Isometric Emphasis
Day 2: Upper Body + GPP — Tempo and Trunk Emphasis
Day 3: Conditioning — Aerobic and Extensive Work
Day 4: Total Body + GPP — Carries and Mixed Modal Work
Day 5: Conditioning — Mixed Energy Systems
A Purposeful Six-Week Progression
Weeks 1–2: Accumulation
Establish movement control and loading tolerance through longer eccentrics, sustained isometrics, and manageable work-to-rest ratios.
Weeks 3–4: Density
Gradually reduce rest and increase rounds to build your ability to sustain quality work as session demands rise.
Weeks 5–6: Intensification
Progress to heavier carries, shorter recovery periods, and more demanding combinations of strength and conditioning.
Tactical professionals needing strength and size without sacrificing conditioning
Athletes in a structural development phase
Individuals transitioning from a GPP base
Lifters seeking hypertrophy with performance carryover
This phase prioritizes muscle that serves future strength and power—not short-term aesthetics alone.
#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.
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.