A TRUE ATHLETE IS A UNIQUE BREED WHO CAN EXCEL IN BOTH STRENGTH AND ENDURANCE — THEY HAVE THE MENTAL EDGE. THAT’S WHAT NP DELIVERS.

Headed west to hunt? Get mountain-ready with our free 5-day plan built to boost strength, endurance, and grit — no guesswork, just results.

5 DAY SPLIT:

Day 1: The 300

Start your training week combining muscular endurance unilateral leg strength, and totally body power under fatigue. 300 Total Reps for time. Push yourself to maintain a challenging pace for the full time. Focus on building your cardiovascular endurance to prepare for the demanding hunts ahead.

Day 2: Leg Power

Strong legs set your entire foundation. This is a pre-fatigue method starting with wall sits and lunges — priming the quads and glutes and increasing blood flow before heavy squats. During squats — focus on progressive loading, moving from moderate weight and higher volume to heavier weight with low volume.

Day 3: HIIT

Start your training with a high-intensity cardio session. Push yourself to maintain a challenging pace for the full time. Visualize your lungs and body strengthening your cardiovascular endurance. Will help with mind / muscle connection, giving you faster results.

Day 4: UPPER BODY

A strong upper body improves your range of motion and flexibility. Upper body strength increases muscle mass. Improved muscle mass means better bone density. Incorporate exercises like push-ups, pull-ups, and shoulder presses into your routine. Complete three sets of each exercise, gradually increasing the resistance as your strength improves.

Day 5: FULL BODY

Increase your overall strength with a full body workout. Unleash a formidable fusion of strength, progressive overload, and agility giving you well rounded, all-over strength.

DAY 1: THE 300

Gritty grind style workout. Combines muscular endurance unilateral leg strength, and totally body power under fatigue.

300 db box step ups for time
Every 2:00
Complete 5 devil press
*start with 5 devil presses

Devils Press
PURPOSE: These “interruptions” break the rhythm of the step ups ^ forcing you to work under a spiked heart rate

300 Step Ups
PURPOSE: Leg and hip endurance, unilateral balance, mental toughness (due to volume)

DAY 2: LEG POWER

4 sets
1:00 wall sit
20 DB lunges (10ec)

Back Squat
10-8-6-4-2 (build to a heavy 2 rep)
5 Squat jumps or box jumps
(Explosive)
Rest 60secs b/t sets

4 sets
10 bulg split sqt (5 ec side, heavy)
Rest 60 secs

3 sets
12 DB RDL
6 barbell good mornings
Rest 60secs

DAY 3: HIIT

10 sets
15 cal ski
400m run
100’ sled push (mod weight) or 100’ DB lunge (farmer carry)
Rest 2:00 b/t sets

Rest 5 mins
Complete 500’ Farmer carry (DBs or KB)

DAY 4: UPPER BODY

3 sets
Standing IYT’s – 12 reps each position
Banded pull aparts – 20

Bench + pull ups
10-8-6-4-2 bench press (build to a heavy double)
5 pulls ups
Rest 60 secs b/t sets

5 sets
10 DB piston or alt DB bench press
Max set push ups
Rest 60 secs b/t

4 sets
12 Barbell curls
12 skull crushers
Rest 60 secs

4 sets
12 kick backs
12 alt db curls
Rest 60 secs

DAY 5: FULL BODY

Barbell DL + DB step ups
5 sets
5 DLs
5 DB step ups
Rest 60 secs

5 sets
10 DB rows
10 reverse flys
20 banded face pulls
Rest 60 secs b

DAY 6: EXTRA CREDIT HIIT

2 sets – rest 2mins b/t sets
21-15-9
Burpees
Barbell thrusters (mod weight)
Cal row

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