Original starter · 8 weeks

Selection Prep Strength

An eight-week gym block for special operations selection prep that builds durable legs, a strong back and high-rep upper-body endurance.

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8weeks

4days a week

32sessions

570working sets

Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.

How the block progresses

Measured from the prescriptions below, week 1 against week 8.

Measure	Week 1	Week 8	Change
Working sets	64	40	−37%
Total reps	908	532	−41%
Reps per set	14.2	13.3	−6%
Average RPE	7.0	6.5	−7%

Week 1

DAY 1 - MON - Lower Strength

Exercise	Sets × reps	Effort / load	Rest
Back Squat	4 × 8	RPE 7	2:30
Weighted Step-Up · per side, vest	3 × 10	RPE 7	1:45
Single-Leg Romanian Deadlift · per side	3 × 10	RPE 7	1:45
Tibialis Raise	3 × 12	RPE 7	1:00
Single-Leg Calf Raise · per side	3 × 12	RPE 7	1:00

DAY 2 - TUE - Upper Strength

Exercise	Sets × reps	Effort / load	Rest
Weighted Pull-Up	4 × 5	RPE 7.5	2:00
Bench Press	4 × 8	RPE 7	2:30
Barbell Row	3 × 10	RPE 7	1:45
Overhead Press	3 × 10	RPE 7	1:45
Dead Hang · seconds	3 × 40	RPE 7	1:30

DAY 3 - THU - Posterior Chain and Carry

Exercise	Sets × reps	Effort / load	Rest
Trap Bar Deadlift	4 × 8	RPE 7	2:30
Back Extension	3 × 12	RPE 7	1:00
Sandbag Carry · metres	3 × 40	RPE 7	1:30
Copenhagen Plank · seconds per side	3 × 12	RPE 7	1:00
Farmer's Carry · metres	3 × 40	RPE 7	1:30

DAY 4 - FRI - Upper Endurance

Exercise	Sets × reps	Effort / load	Rest
Pull-Up	3 × 12	RPE 7	1:00
Push-Up	3 × 12	RPE 7	1:00
Dumbbell Thruster	3 × 10	RPE 7	1:45
Inverted Row	3 × 12	RPE 7	1:00
Hanging Leg Raise	3 × 10	RPE 7	1:45

Week 2

DAY 1 - MON - Lower Strength

Exercise	Sets × reps	Effort / load	Rest
Back Squat	4 × 6	RPE 7.5	2:30
Weighted Step-Up · per side, vest	3 × 10	RPE 7.5	1:45
Single-Leg Romanian Deadlift · per side	3 × 10	RPE 7.5	1:45
Tibialis Raise	3 × 15	RPE 7.5	1:00
Single-Leg Calf Raise · per side	3 × 15	RPE 7.5	1:00

DAY 2 - TUE - Upper Strength

Exercise	Sets × reps	Effort / load	Rest
Weighted Pull-Up	4 × 6	RPE 8	2:00
Bench Press	4 × 6	RPE 7.5	2:30
Barbell Row	3 × 10	RPE 7.5	1:45
Overhead Press	3 × 10	RPE 7.5	1:45
Dead Hang · seconds	3 × 50	RPE 7.5	1:30

DAY 3 - THU - Posterior Chain and Carry

Exercise	Sets × reps	Effort / load	Rest
Trap Bar Deadlift	4 × 6	RPE 7.5	2:30
Back Extension	3 × 15	RPE 7.5	1:00
Sandbag Carry · metres	3 × 50	RPE 7.5	1:30
Copenhagen Plank · seconds per side	3 × 15	RPE 7.5	1:00
Farmer's Carry · metres	3 × 50	RPE 7.5	1:30

DAY 4 - FRI - Upper Endurance

Exercise	Sets × reps	Effort / load	Rest
Pull-Up	3 × 15	RPE 7.5	1:00
Push-Up	3 × 15	RPE 7.5	1:00
Dumbbell Thruster	3 × 10	RPE 7.5	1:45
Inverted Row	3 × 15	RPE 7.5	1:00
Hanging Leg Raise	3 × 10	RPE 7.5	1:45

Week 3

DAY 1 - MON - Lower Strength

Exercise	Sets × reps	Effort / load	Rest
Back Squat	5 × 5	RPE 8	3:00
Weighted Step-Up · per side, vest	4 × 8	RPE 8	2:00
Single-Leg Romanian Deadlift · per side	4 × 8	RPE 8	2:00
Tibialis Raise	3 × 15	RPE 8	1:00
Single-Leg Calf Raise · per side	3 × 15	RPE 8	1:00

DAY 2 - TUE - Upper Strength

Exercise	Sets × reps	Effort / load	Rest
Weighted Pull-Up	5 × 5	RPE 8.5	2:30
Bench Press	5 × 5	RPE 8	3:00
Barbell Row	4 × 8	RPE 8	2:00
Overhead Press	4 × 8	RPE 8	2:00
Dead Hang · seconds	4 × 50	RPE 8	1:30

DAY 3 - THU - Posterior Chain and Carry

Exercise	Sets × reps	Effort / load	Rest
Trap Bar Deadlift	5 × 5	RPE 8	3:00
Back Extension	3 × 15	RPE 8	1:00
Sandbag Carry · metres	4 × 50	RPE 8	1:30
Copenhagen Plank · seconds per side	3 × 15	RPE 8	1:00
Farmer's Carry · metres	4 × 50	RPE 8	1:30

DAY 4 - FRI - Upper Endurance

Exercise	Sets × reps	Effort / load	Rest
Pull-Up	3 × 15	RPE 8	1:00
Push-Up	3 × 15	RPE 8	1:00
Dumbbell Thruster	4 × 8	RPE 8	2:00
Inverted Row	3 × 15	RPE 8	1:00
Hanging Leg Raise	4 × 8	RPE 8	2:00

Week 4

DAY 1 - MON - Lower Strength

Exercise	Sets × reps	Effort / load	Rest
Back Squat	5 × 4	RPE 8	3:00
Weighted Step-Up · per side, vest	4 × 8	RPE 8	2:00
Single-Leg Romanian Deadlift · per side	4 × 8	RPE 8	2:00
Tibialis Raise	4 × 15	RPE 8	1:00
Single-Leg Calf Raise · per side	4 × 15	RPE 8	1:00

DAY 2 - TUE - Upper Strength

Exercise	Sets × reps	Effort / load	Rest
Weighted Pull-Up	5 × 4	RPE 8.5	2:30
Bench Press	5 × 4	RPE 8	3:00
Barbell Row	4 × 8	RPE 8	2:00
Overhead Press	4 × 8	RPE 8	2:00
Dead Hang · seconds	4 × 60	RPE 8	1:30

DAY 3 - THU - Posterior Chain and Carry

Exercise	Sets × reps	Effort / load	Rest
Trap Bar Deadlift	5 × 4	RPE 8	3:00
Back Extension	4 × 15	RPE 8	1:00
Sandbag Carry · metres	4 × 60	RPE 8	1:30
Copenhagen Plank · seconds per side	4 × 15	RPE 8	1:00
Farmer's Carry · metres	4 × 60	RPE 8	1:30

DAY 4 - FRI - Upper Endurance

Exercise	Sets × reps	Effort / load	Rest
Pull-Up	4 × 15	RPE 8	1:00
Push-Up	4 × 15	RPE 8	1:00
Dumbbell Thruster	4 × 8	RPE 8	2:00
Inverted Row	4 × 15	RPE 8	1:00
Hanging Leg Raise	4 × 8	RPE 8	2:00

Week 5

DAY 1 - MON - Lower Strength

Exercise	Sets × reps	Effort / load	Rest
Back Squat	5 × 3	RPE 8.5	3:00
Weighted Step-Up · per side, vest	4 × 6	RPE 8.5	2:00
Single-Leg Romanian Deadlift · per side	4 × 6	RPE 8.5	2:00
Tibialis Raise	4 × 15	RPE 8.5	1:00
Single-Leg Calf Raise · per side	4 × 15	RPE 8.5	1:00

DAY 2 - TUE - Upper Strength

Exercise	Sets × reps	Effort / load	Rest
Weighted Pull-Up	6 × 3	RPE 8.5	2:30
Bench Press	5 × 3	RPE 8.5	3:00
Barbell Row	4 × 6	RPE 8.5	2:00
Overhead Press	4 × 6	RPE 8.5	2:00
Dead Hang · seconds	4 × 60	RPE 8.5	1:15

DAY 3 - THU - Posterior Chain and Carry

Exercise	Sets × reps	Effort / load	Rest
Trap Bar Deadlift	5 × 3	RPE 8.5	3:00
Back Extension	4 × 15	RPE 8.5	1:00
Sandbag Carry · metres	4 × 60	RPE 8.5	1:15
Copenhagen Plank · seconds per side	4 × 15	RPE 8.5	1:00
Farmer's Carry · metres	4 × 60	RPE 8.5	1:15

DAY 4 - FRI - Upper Endurance

Exercise	Sets × reps	Effort / load	Rest
Pull-Up	4 × 15	RPE 8.5	1:00
Push-Up	4 × 15	RPE 8.5	1:00
Dumbbell Thruster	4 × 6	RPE 8.5	2:00
Inverted Row	4 × 15	RPE 8.5	1:00
Hanging Leg Raise	4 × 6	RPE 8.5	2:00

Week 6

DAY 1 - MON - Lower Strength

Exercise	Sets × reps	Effort / load	Rest
Back Squat	3 × 5	RPE 8	2:30
Weighted Step-Up · per side, vest	3 × 10	RPE 8	1:30
Single-Leg Romanian Deadlift · per side	3 × 10	RPE 8	1:30
Tibialis Raise	4 × 20	RPE 8.5	0:45
Single-Leg Calf Raise · per side	4 × 20	RPE 8.5	0:45

DAY 2 - TUE - Upper Strength

Exercise	Sets × reps	Effort / load	Rest
Weighted Pull-Up	4 × 10	RPE 8.5	1:30
Bench Press	3 × 5	RPE 8	2:30
Barbell Row	3 × 10	RPE 8	1:30
Overhead Press	3 × 10	RPE 8	1:30
Dead Hang · seconds	5 × 60	RPE 8.5	1:00

DAY 3 - THU - Posterior Chain and Carry

Exercise	Sets × reps	Effort / load	Rest
Trap Bar Deadlift	3 × 5	RPE 8	2:30
Back Extension	4 × 20	RPE 8.5	0:45
Sandbag Carry · metres	5 × 60	RPE 8.5	1:00
Copenhagen Plank · seconds per side	4 × 20	RPE 8.5	0:45
Farmer's Carry · metres	5 × 60	RPE 8.5	1:00

DAY 4 - FRI - Upper Endurance

Exercise	Sets × reps	Effort / load	Rest
Pull-Up	4 × 20	RPE 8.5	0:45
Push-Up	4 × 20	RPE 8.5	0:45
Dumbbell Thruster	3 × 10	RPE 8	1:30
Inverted Row	4 × 20	RPE 8.5	0:45
Hanging Leg Raise	3 × 10	RPE 8	1:30

Week 7

DAY 1 - MON - Lower Strength

Exercise	Sets × reps	Effort / load	Rest
Back Squat	3 × 5	RPE 8	2:30
Weighted Step-Up · per side, vest	3 × 12	RPE 8	1:30
Single-Leg Romanian Deadlift · per side	3 × 12	RPE 8	1:30
Tibialis Raise	5 × 20	RPE 8.5	0:45
Single-Leg Calf Raise · per side	5 × 20	RPE 8.5	0:45

DAY 2 - TUE - Upper Strength

Exercise	Sets × reps	Effort / load	Rest
Weighted Pull-Up	5 × 10	RPE 8.5	1:30
Bench Press	3 × 5	RPE 8	2:30
Barbell Row	3 × 12	RPE 8	1:30
Overhead Press	3 × 12	RPE 8	1:30
Dead Hang · seconds	5 × 60	RPE 8.5	1:00

DAY 3 - THU - Posterior Chain and Carry

Exercise	Sets × reps	Effort / load	Rest
Trap Bar Deadlift	3 × 5	RPE 8	2:30
Back Extension	5 × 20	RPE 8.5	0:45
Sandbag Carry · metres	5 × 60	RPE 8.5	1:00
Copenhagen Plank · seconds per side	5 × 20	RPE 8.5	0:45
Farmer's Carry · metres	5 × 60	RPE 8.5	1:00

DAY 4 - FRI - Upper Endurance

Exercise	Sets × reps	Effort / load	Rest
Pull-Up	5 × 20	RPE 8.5	0:45
Push-Up	5 × 20	RPE 8.5	0:45
Dumbbell Thruster	3 × 12	RPE 8	1:30
Inverted Row	5 × 20	RPE 8.5	0:45
Hanging Leg Raise	3 × 12	RPE 8	1:30

Week 8

DAY 1 - MON - Lower Strength

Exercise	Sets × reps	Effort / load	Rest
Back Squat	2 × 3	RPE 6.5	2:30
Weighted Step-Up · per side, vest	2 × 8	RPE 6.5	1:45
Single-Leg Romanian Deadlift · per side	2 × 8	RPE 6.5	1:45
Tibialis Raise	2 × 12	RPE 6.5	1:00
Single-Leg Calf Raise · per side	2 × 12	RPE 6.5	1:00

DAY 2 - TUE - Upper Strength

Exercise	Sets × reps	Effort / load	Rest
Weighted Pull-Up	2 × 5	RPE 6.5	2:00
Bench Press	2 × 3	RPE 6.5	2:30
Barbell Row	2 × 8	RPE 6.5	1:45
Overhead Press	2 × 8	RPE 6.5	1:45
Dead Hang · seconds	2 × 40	RPE 6.5	1:30

DAY 3 - THU - Posterior Chain and Carry

Exercise	Sets × reps	Effort / load	Rest
Trap Bar Deadlift	2 × 3	RPE 6.5	2:30
Back Extension	2 × 12	RPE 6.5	1:00
Sandbag Carry · metres	2 × 40	RPE 6.5	1:30
Copenhagen Plank · seconds per side	2 × 12	RPE 6.5	1:00
Farmer's Carry · metres	2 × 40	RPE 6.5	1:30

DAY 4 - FRI - Upper Endurance

Exercise	Sets × reps	Effort / load	Rest
Pull-Up	2 × 12	RPE 6.5	1:00
Push-Up	2 × 12	RPE 6.5	1:00
Dumbbell Thruster	2 × 8	RPE 6.5	1:45
Inverted Row	2 × 12	RPE 6.5	1:00
Hanging Leg Raise	2 × 8	RPE 6.5	1:45