An Army Ranger's guide to being physically ready for the zombie apocalypse

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Are you physically ready to survive when the Zombie Horde attacks?

This is an Army Ranger's guide to building
real world functional fitness,
hardening the body,
and being physically
for the
Zombie Apocalypse 

Quick question for you:

If the Zombie Apocalypse happened tomorrow, would you be physically prepared to survive?

My guess is that a lot of us wouldn't be ready...

Which is why I put together the GPP Workout Stack. 

Yes, to physically prepare our bodies to be ready for the Zombie Apocalypse, but honestly so we can be ready for anything that life throws at us, without having to worry if "we'll make it". Before we dive too far down this rabbit hole though, let's first define what we mean by GPP.

What the heck is that?

GPP = General Physical Preparedness

In the fitness world there is a concept of general physical preparedness vs. specific physical preparedness. 

We'll also hear this simply referred to as GPP vs. SPP.

General physical preparedness = developing a high level of real world functional fitness. Essentially being ready at all times for the pending Zombie Apocalypse...because when it happens, it's coming to fast and unexpected right?

Building a high level of GPP means being strong, durable, having stamina, being flexible and mobile, fast, able to carry heavy things long distances, and a myriad of other important physical attributes. 

Or, put another way, GPP is our ability to do many different physical tasks, with a reasonable outcome for each.

Specific physical preparedness = narrowing in our efforts to one (MAYBE two) highly specific workout goals. Here, our focus is on being prepared for the movements of the sport.

Here's the catch: If we build our workouts around GPP, we're never really that far away from honing in on a specific goal--should we choose to do that.

But unfortunately, the flip side of training doesn't work so well.

If we're highly focused on SPP, then we have a long way to go if we wanted to switch, and focus on something else.

So, what is the GPP Workout Stack (and why should I care about it)?

Excellent question.

The GPP Workout Stack is exactly that--a stack of three of epic workout challenges for developing a high level of all around general physical preparedness (GPP).

After completing the GPP Workout Stack, you'll feel 100% confident that you could take on the Zombie Apocalypse; even if it happened tomorrow.

In short, you're going to get a lot better at a lot of areas of fitness, so you can fight zombies without dying, but also feel fully confident no matter what physical task you're about to do.

What workout plans do I get in the GPP Workout Stack?

You'll be getting three awesome workout plans for increasing overall levels of badassary (and GPP).

In no particular order they are:

  • The (very hard) 21 day total body dumbbell workout challenge

  • The 90 day spartan conditioning sandbag workout challenge

  • The Dumbbell Dozen: two weeks of high intensity dumbbell workout complexes

In total, you'll be getting 125 days of professionally designed workouts, written by a former Army Ranger and certified personal trainer, that will physically prepare you for any curve balls that life wants to throw at your way; including (but not limited to) the Zombie Apocalypse. 

Before we decide if this is workout stack worth having, let's take a quick look at each of the three individual workout challenges that we'll be getting.

Workout Challenge #1.
The (very hard) 21 Day Total Body Dumbbell Workout Challenge


Ready for an aggressive, in-your-face, leave you lying in a puddle of your own sweat, high intensity total body workout challenge?


Follow me.

The 21 Day Total Body Dumbbell Workout Challenge has teeth and it bites. Honestly, I designed it for one of my military buddies. It's a tough 21 days.

However, if you're not scared (dare I say--intrigued) then come see for yourself.
Take a behind the scenes look at the entire 21 day challenge! 

The Death of the 60 Minute Workout

So I want to shed some light on why 60 minute workouts are overrated...

The honest truth is that the 60 minute workout (and then later the 30 minute workout) was born to fit well within the business model of big brick and mortar gyms.

From a gym scheduling standpoint, being able to fit people into 60 minute time slots makes a tremendous amount of sense.

The problem is that folks have adopted this weird mindset that if they don't workout for 60 minutes per day, then the workout isn't worth doing at all.

This couldn't be farther from the truth.

In fact, I'll even argue that the idea of a 60 minute workout actually holds a lot of folks back. Why? Well, we're all busy, and a lot of us may not actually have the time to workout for 60 minutes. A valid reason for not wanting to commit to 60 minutes of gym time.

But, here's the thing: there's nothing magical about the 60 minute workout. It's just an arbitrary time that fits well into the business model of most gyms.

We shouldn't get too fixated on the "Oh, I must workout for 60 minutes today" mindset.

In fact, when we're talking about "getting a good workout" the intensity of effort is far more important that worrying about the length of the workout.

  • Intensity of effort = how hard we work during the workout
Lets say on a 1 to 10 intensity scale, 1 is the equivalent of waking up from a nap, and 10 is the equivalent of running full speed because we're getting chased by a tiger. 

For most workouts we should be looking to stay between a 6-7. Occasionally we can ramp the intensity up to an 8,9, or 10. However, as intensity increases, the time of the workout should decrease. 

Ok, let's do a quick recap here.
  • There's nothing magical about 60 minute workouts--that number just fits nicely into the business models of most gyms

  • Intensity of effort = how hard we're working. Intensity is more important than the length of the workout

  • As intensity increases, the total length of the workout should
This makes sense, right? I mean it's almost impossible to exercise full bore for 60 minutes. And, there really isn't much of a need to do so anyway. 

Actually, speaking of time efficient high intensity workouts I just wanted to  extend an invitation to join the (very hard) 21 day total body workout challenge. 

This challenge was designed for my military buddy. Yeah, it's tough.

I designed this workout challenge for one of my military yea, it's going to be quite hard. But, none of the workouts should take 60 minutes though. They are designed to be fast paced, aggressive, but like pulling off a band-aid, over quickly.


Because the intensity levels of the workouts are through the roof.

The 21 day total body workout challenge is designed to keep intensity levels at an 8,9, or even 10 for close to all of the workout days. Yes, there are "easy" days built in for recovery purposes, but the actual workouts are quite hard.

Anyway, I thought I'd mention it to you now {!firstname_fix} because I know you like really hard workout challenges, and I thought you might be interested in this upcoming challenge.

Workout Challenge #2. 
The 90 Day Spartan Conditioning Sandbag Workout Challenge

I've heard sandbag workouts get described as the same feeling as getting into a bare knuckle fist fight, only without getting punched in the face.

That seems 100% accurate. 

Sandbag workouts are flat our hard. But, for developing superhuman levels of real world functional fitness it's hard to beat using a sandbag. 

Because sandbags are uneven weight. The sand shifts around, causing a huge number of muscles to fire up; including the often neglected smaller stabilizing muscles. 

Let's face it, the real-world isn't perfect like an evenly distributed barbell. Sandbag conditioning trains our bodies in a way that is more in-line with how real-life actually feels. Nothing wrong with a barbell, but for building real world functional fitness and conditioning it's almost impossible to beat a hard sandbag workout.

Sandbag workouts will give you a serious punch to the throat type of fight every time you pick them up. These type of workouts are not for the weak or faint of heart.

But, if you're not scared of a challenge, and want to make sure that you'll be physically ready to survive the zombie apocalypse then take a sneak peek inside the entire 90 day sandbag workout and see for yourself 

Workout Challenge #3.
The Dumbbell Dozen: Two weeks of high intensity dumbbell complexes


This workout challenge is designed around high intensity metabolic workout complexes. These are designed to give you with a hard-hitting, time efficient, full body workout blast.

Wait, what is a workout complex?

A workout complex involves using one piece of equipment to flow seamlessly from exercise to exercise. See the video below for a quick explanation of workout complexes.

Complexes are awesome for:

  • Burning a tremendous amount of calories, in very little time

  • Providing challenging full body workouts that are sure to make you sweat

  • Maximizing your workout time with minimal equipment and space


The Dumbbell Dozen includes 12 tough, total body workouts, designed to be done with just a single pair of dumbbells. 

While these workouts are minimal in nature, they are far from easy. 

In fat, these workouts may actually make body fat cry.
Actually, take a peek inside the book and see for yourself


So my friend, I feel compelled to ask you again:

If the Zombie Apocalypse happened tomorrow would you be physically prepared to survive?

Well, after going through the workouts in the GPP workout stack you'll be more than ready to crush anything life can throw at you.


Frequently Asked Questions

To help eliminate any confusion listed below are some of the most frequently asked questions regarding working out at home with dumbbells. 

Q. I'm kind of new to working out. Is this workout stack a good fit for beginners?
A. No. Not to discourage you, but these workout challenges are intermediate to advanced level challenges.

However, if you're looking for a full body workout plan for beginners I encourage you to click the link below and checkout the full body workout plan designed for beginners: 

The Blueprint To Fitness 30 day full body workout plan for beginners.

nce you go through The Blueprint To Fitness then by all means please come back and check out The GPP Workout Stack

Q. What equipment do I to do these workouts?
A. Just a pair of dumbbells, a sandbag, and either a rucksack or a weight vest to use for the rucks.

Q. Do I need a gym membership to rock this challenge?
A. Nope. You can literally do this from your anywhere. In fact, because our goal is to build real world functional conditioning I encourage you to do most of these workouts outdoors (if possible).

Q. What weight dumbbells should I buy? 
A. It’s best to have a few different weight dumbbells you can use. However, if you only want to buy one set of dumbbells I recommend buying them in the “moderate” weight range. 

Obviously, what feels moderate to one person will feel different to the next person. But, to give you a general range, listed below are my light, moderate, and heavy recommendations for both men and women. 

For women I recommend having a pair in each of the following weight ranges: 
• 8-12 lbs (light) 
• 15-25 lbs (moderate) 
• 30-40+ lbs (heavy) 

For men I recommend having a pair in each of the following weight ranges: 
• 15-25 lbs (light) 
• 30-45 lbs (moderate) 
• 50-70+ lbs (heavy) 

Q. Where is the best place to buy dumbbells?
A. You can get them on Amazon, Craigslist, Walmart, or local sporting goods store like Play-It-Again Sports, or Dicks Sporting Goods. I personally buy my dumbbells from Play-It-Again Sports and Craigslist. 

Q. What areas of fitness will these workouts improve? 
A. I’ve written this dumbbell challenge to be strength and cardiovascular focused. However, listed below are the areas of fitness that you’ll likely see improvement in: 
• Mobility 
• Strength 
• Stamina 
• Flexibility 
• Durability 
• Aerobic conditioning
• Anaerobic performance 
• Increased mental toughness

Q. What if I have more questions along the way? 
A. I am always happy to help answer your question(s). Email is the fastest way to get a hold me. Shoot me an email with your question(s)→

30 Day 100% Money Back Guarantee


The GPP Workout Stack comes with a 30 day 100% money back guarantee.

If for any reason you are not 100% satisfied shoot me an email (within 30 days) and I'll issue you a complete refund of your purchase. No questions asked.


Here is what other people say about my workouts

The workout challenges in the
GPP Workout Stack have been battle tested and
proven to increase functional fitness 
with real people, in the real world.

So what do you think my friend, ready to tackle the GPP Workout Stack and literally be ready for anything; including the zombie apocalypse?


To grab The GPP Workout Stack scroll to the top of the page and click the big green "add to cart" button.

You'll be re-directed to the secure checkout page to complete your order. 


About the author

Tom Coffey is a former Army Ranger, certified personal trainer, and is finishing up a master's degree in Exercise Science. Tom carried the light machine gun (M249) in Ranger Battalion for over 2 years. In short, he knows a lot about shooting guns and working out. The perfect blend for fighting zombies.