The ATHLETE PROGRAM is an intense 8-week training plan designed for those looking to elevate their performance with 5 days of focused workouts each week. This program combines upper strength training with dedicated recovery and core sessions, ensuring a balanced approach to building muscle and enhancing endurance. Expect to engage in a variety of exercises, from barbell supersets to core stabilization moves, all tailored to push your limits and improve your athleticism. Get ready to challenge yourself and achieve your fitness goals!

This program is built to increase strength whilst also building speed and power. This is done by performing strength based exercises supersetted with plyometrics such as box jumps.

ATHLETE PROGRAM

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Push Press (Barbell)

Pendlay Row

UPPER STRENGTH

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Nordic Curl

Seated Hamstring Curl

Prowler Push

LOWER STRENGTH

Squat (Barbell)

Leg Extension

Walking Lunge (Dumbbell)

Seated Calf Raise

TRX Single Leg Squats

LOWER HYPERTROPHY

Light Jog

Cardio (Zone 2)

Decline Crunch (Weighted)

Landmine Twist

Pallof Press

Leg Raise (Captain's Chair)

Ab Wheel

Side Plank

RECOVERY & CORE

Incline Bench Press (Dumbbell)

Chest Press (Machine)

Pull-Up (Assisted)

Lat Pulldown (Neutral Grip)

Face Pull

Bicep Curl (Barbell)

UPPER HYPERTROPHY

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