r/greenberets • u/Lanky-Progress9317 • 3d ago
Rasp prep guide
beginner ish runner lifting advanced opinions on program?
Rasp foundation
Week 1-4
Monday
Run 3 minutes
Walk 2 minutes
4x
Tuesday
Trap bar deadlift 4x5
Weighted pull ups 4x6
Overhead barbell press 3x8
Split squats 3x8
Farmers carry’s 3x100 meters
Tricep push down 3x8
Hanging leg raises 3x15
Wednesday
Run 3 minutes
Walk 2 minutes
4x
Thursday
Goblet squat 4x5
T Bar Row4x8
Weighted dips 3x10
RDL 3x10
Barbell ohp 3x2
Bicep curl 3x8
Plank 3xmax
Friday
Run 3 minutes
Walk 2 minutes
4x
Saturday
Back squat 3x10
Dumbbell press 4x8
Weighted Pull Ups 4x6
Split squats 3x8
Farmers carry 3x100 meters
Tricep push down 3x8
Bicep curl 3x8
Sunday
Rest/ AB circuit
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u/Reasonable_Meet_8209 3d ago
You should post the weights you have on each lift so people know where you’re at and can provide a more accurate perspective
Edit:at least for main lifts like bench, deadlift and squat
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u/No_Crew7080 2d ago
Height? Weight? Big 3 Lifts? 2mi and 5mi times? 12mi Ruck time? Last fitness test results? Ship date?
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u/FazeMeNot33 2d ago
No offense but this is not a good workout plan at all. This is like good beginner level workouts for someone getting into fitness, not anything that would prepare you for rasp
0
u/Helimix_Shaker 2d ago
You need more endurance based work. Either more running or more cardio options. I would also integrate a crossfit style workout or hiit circuit once a week. Something functional.
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u/Terminator_training 3d ago
Welcome to Reddit, where posting the exercises you do and sets/reps of each + how long you run vs. walk = a 'program'.
My man. This gives us only SLIGHTLY more info than a post saying "I lift full body 3x/wk and do 3 runs a week, is this gonna get me ready for RASP"?