Program Description
"You may not like it, but this is what peak male performance looks like." This program is designed to improve athleticism with a few "bro" exercises because it's summer. Athleticism is defined by agility, explosiveness, strength, range of motion / mobility and cardiovascular conditioning. The program will be 4 days per week and will require a full gym. The goal is make you better at sports and become less susceptible to injury.
Program Overview
- LevelIntermediate
- GoalAthletics
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJun 22, 2024 09:18
- Last EditedJul 23, 2024 12:55
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Step-Up Box Jump
3
10 reps
1B
Lateral Box Jump
3
10 reps
1C
Lateral Band Walk
3
2A
Hip Thrust Machine
3
10 reps
2B
Cossack Squat
3
12 reps
3A
Single Leg Deadlift
3
8-12 reps
3B
Calf Raise (Machine)
3
12 reps
4A
Dynamic Plank Tap
3
4B
Dragon Flag Tuck
3
5A
500m Row
3
5B
400m Sprint
3
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Step-Up Box Jump
3
10 reps
1B
Lateral Box Jump
3
10 reps
1C
Lateral Band Walk
3
2A
Hip Thrust Machine
3
10 reps
2B
Cossack Squat
3
12 reps
3A
Single Leg Deadlift
3
8-12 reps
3B
Calf Raise (Machine)
3
12 reps
4A
Dynamic Plank Tap
3
4B
Dragon Flag Tuck
3
5A
500m Row
3
5B
400m Sprint
3
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Step-Up Box Jump
3
10 reps
1B
Lateral Box Jump
3
10 reps
1C
Lateral Band Walk
3
2A
Hip Thrust Machine
3
10 reps
2B
Cossack Squat
3
12 reps
3A
Single Leg Deadlift
3
8-12 reps
3B
Calf Raise (Machine)
3
12 reps
4A
Dynamic Plank Tap
3
4B
Dragon Flag Tuck
3
5A
500m Row
3
5B
400m Sprint
3
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Step-Up Box Jump
3
10 reps
1B
Lateral Box Jump
3
10 reps
1C
Lateral Band Walk
3
2A
Hip Thrust Machine
3
10 reps
2B
Cossack Squat
3
12 reps
3A
Single Leg Deadlift
3
8-12 reps
3B
Calf Raise (Machine)
3
12 reps
4A
Dynamic Plank Tap
3
4B
Dragon Flag Tuck
3
5A
500m Row
3
5B
400m Sprint
3
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Step-Up Box Jump
3
10 reps
1B
Lateral Box Jump
3
10 reps
1C
Lateral Band Walk
3
2A
Hip Thrust Machine
3
10 reps
2B
Cossack Squat
3
12 reps
3A
Single Leg Deadlift
3
8-12 reps
3B
Calf Raise (Machine)
3
12 reps
4A
Dynamic Plank Tap
3
4B
Dragon Flag Tuck
3
5A
500m Row
3
5B
400m Sprint
3
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Step-Up Box Jump
3
10 reps
1B
Lateral Box Jump
3
10 reps
1C
Lateral Band Walk
3
2A
Hip Thrust Machine
3
10 reps
2B
Cossack Squat
3
12 reps
3A
Single Leg Deadlift
3
8-12 reps
3B
Calf Raise (Machine)
3
12 reps
4A
Dynamic Plank Tap
3
4B
Dragon Flag Tuck
3
5A
500m Row
3
5B
400m Sprint
3
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Step-Up Box Jump
3
10 reps
1B
Lateral Box Jump
3
10 reps
1C
Lateral Band Walk
3
2A
Hip Thrust Machine
3
10 reps
2B
Cossack Squat
3
12 reps
3A
Single Leg Deadlift
3
8-12 reps
3B
Calf Raise (Machine)
3
12 reps
4A
Dynamic Plank Tap
3
4B
Dragon Flag Tuck
3
5A
500m Row
3
5B
400m Sprint
3
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Step-Up Box Jump
3
10 reps
1B
Lateral Box Jump
3
10 reps
1C
Lateral Band Walk
3
2A
Hip Thrust Machine
3
10 reps
2B
Cossack Squat
3
12 reps
3A
Single Leg Deadlift
3
8-12 reps
3B
Calf Raise (Machine)
3
12 reps
4A
Dynamic Plank Tap
3
4B
Dragon Flag Tuck
3
5A
500m Row
3
5B
400m Sprint
3
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Agility Ladder
3
1B
Broad Jumps
3
1C
Medicine Ball Slams
3
2A
Bench Press (Barbell)
3
5 reps
2B
Turkish Get Up
3
5 reps
3A
Pull-Up (Bodyweight)
4
RPE 8.5
3B
Seated Alternating Shoulder Press (Dumbbell)
3
10 reps
4A
Single arm tricep extension
3
8-12 reps
4B
Bicep Curl (Cable)
3
8-12 reps
5
Jog
1
20 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Agility Ladder
3
1B
Broad Jumps
3
1C
Medicine Ball Slams
3
2A
Bench Press (Barbell)
3
5 reps
2B
Turkish Get Up
3
5 reps
3A
Pull-Up (Bodyweight)
4
RPE 8.5
3B
Seated Alternating Shoulder Press (Dumbbell)
3
10 reps
4A
Single arm tricep extension
3
8-12 reps
4B
Bicep Curl (Cable)
3
8-12 reps
5
Jog
1
20 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Agility Ladder
3
1B
Broad Jumps
3
1C
Medicine Ball Slams
3
2A
Bench Press (Barbell)
3
5 reps
2B
Turkish Get Up
3
5 reps
3A
Pull-Up (Bodyweight)
4
RPE 8.5
3B
Seated Alternating Shoulder Press (Dumbbell)
3
10 reps
4A
Single arm tricep extension
3
8-12 reps
4B
Bicep Curl (Cable)
3
8-12 reps
5
Jog
1
20 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Agility Ladder
3
1B
Broad Jumps
3
1C
Medicine Ball Slams
3
2A
Bench Press (Barbell)
3
5 reps
2B
Turkish Get Up
3
5 reps
3A
Pull-Up (Bodyweight)
4
RPE 8.5
3B
Seated Alternating Shoulder Press (Dumbbell)
3
10 reps
4A
Single arm tricep extension
3
8-12 reps
4B
Bicep Curl (Cable)
3
8-12 reps
5
Jog
1
20 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Agility Ladder
3
1B
Broad Jumps
3
1C
Medicine Ball Slams
3
2A
Bench Press (Barbell)
3
5 reps
2B
Turkish Get Up
3
5 reps
3A
Pull-Up (Bodyweight)
4
RPE 8.5
3B
Seated Alternating Shoulder Press (Dumbbell)
3
10 reps
4A
Single arm tricep extension
3
8-12 reps
4B
Bicep Curl (Cable)
3
8-12 reps
5
Jog
1
20 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Agility Ladder
3
1B
Broad Jumps
3
1C
Medicine Ball Slams
3
2A
Bench Press (Barbell)
3
5 reps
2B
Turkish Get Up
3
5 reps
3A
Pull-Up (Bodyweight)
4
RPE 8.5
3B
Seated Alternating Shoulder Press (Dumbbell)
3
10 reps
4A
Single arm tricep extension
3
8-12 reps
4B
Bicep Curl (Cable)
3
8-12 reps
5
Jog
1
20 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Agility Ladder
3
1B
Broad Jumps
3
1C
Medicine Ball Slams
3
2A
Bench Press (Barbell)
3
5 reps
2B
Turkish Get Up
3
5 reps
3A
Pull-Up (Bodyweight)
4
RPE 8.5
3B
Seated Alternating Shoulder Press (Dumbbell)
3
10 reps
4A
Single arm tricep extension
3
8-12 reps
4B
Bicep Curl (Cable)
3
8-12 reps
5
Jog
1
20 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Agility Ladder
3
1B
Broad Jumps
3
1C
Medicine Ball Slams
3
2A
Bench Press (Barbell)
3
5 reps
2B
Turkish Get Up
3
5 reps
3A
Pull-Up (Bodyweight)
4
RPE 8.5
3B
Seated Alternating Shoulder Press (Dumbbell)
3
10 reps
4A
Single arm tricep extension
3
8-12 reps
4B
Bicep Curl (Cable)
3
8-12 reps
5
Jog
1
20 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Step-Up Box Jump
3
1B
Lateral Box Jump
3
1C
Lateral Band Walk
3
2
Clean
2
1
2
3 reps
2 reps
1 reps
3A
Split Squat (Barbell)
4
8 reps
RPE 8.5
3B
Glute-Ham Raise
3
RPE 10
4A
Hollow Rock
3
RPE 10
4B
Psoas March
3
RPE 10
4C
Ab Wheel
3
RPE 10
5
Fartlek Workout
1
20 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Step-Up Box Jump
3
1B
Lateral Box Jump
3
1C
Lateral Band Walk
3
2
Clean
5
3-5 reps
3A
Split Squat (Barbell)
4
8 reps
RPE 8.5
3B
Glute-Ham Raise
3
RPE 10
4A
Hollow Rock
3
RPE 10
4B
Psoas March
3
RPE 10
4C
Ab Wheel
3
RPE 10
5
Fartlek Workout
1
20 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Step-Up Box Jump
3
1B
Lateral Box Jump
3
1C
Lateral Band Walk
3
2
Clean
5
3-5 reps
3A
Split Squat (Barbell)
4
8 reps
RPE 8.5
3B
Glute-Ham Raise
3
RPE 10
4A
Hollow Rock
3
RPE 10
4B
Psoas March
3
RPE 10
4C
Ab Wheel
3
RPE 10
5
Fartlek Workout
1
20 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Step-Up Box Jump
3
1B
Lateral Box Jump
3
1C
Lateral Band Walk
3
2
Clean
5
3-5 reps
3A
Split Squat (Barbell)
4
8 reps
RPE 8.5
3B
Glute-Ham Raise
3
RPE 10
4A
Hollow Rock
3
RPE 10
4B
Psoas March
3
RPE 10
4C
Ab Wheel
3
RPE 10
5
Fartlek Workout
1
20 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Step-Up Box Jump
3
1B
Lateral Box Jump
3
1C
Lateral Band Walk
3
2
Clean
5
3-5 reps
3A
Split Squat (Barbell)
4
8 reps
RPE 8.5
3B
Glute-Ham Raise
3
RPE 10
4A
Hollow Rock
3
RPE 10
4B
Psoas March
3
RPE 10
4C
Ab Wheel
3
RPE 10
5
Fartlek Workout
1
20 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Step-Up Box Jump
3
1B
Lateral Box Jump
3
1C
Lateral Band Walk
3
2
Clean
5
3-5 reps
3A
Split Squat (Barbell)
4
8 reps
RPE 8.5
3B
Glute-Ham Raise
3
RPE 10
4A
Hollow Rock
3
RPE 10
4B
Psoas March
3
RPE 10
4C
Ab Wheel
3
RPE 10
5
Fartlek Workout
1
20 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Step-Up Box Jump
3
1B
Lateral Box Jump
3
1C
Lateral Band Walk
3
2
Clean
5
3-5 reps
3A
Split Squat (Barbell)
4
8 reps
RPE 8.5
3B
Glute-Ham Raise
3
RPE 10
4A
Hollow Rock
3
RPE 10
4B
Psoas March
3
RPE 10
4C
Ab Wheel
3
RPE 10
5
Fartlek Workout
1
20 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Step-Up Box Jump
3
1B
Lateral Box Jump
3
1C
Lateral Band Walk
3
2
Clean
5
3-5 reps
3A
Split Squat (Barbell)
4
8 reps
RPE 8.5
3B
Glute-Ham Raise
3
RPE 10
4A
Hollow Rock
3
RPE 10
4B
Psoas March
3
RPE 10
4C
Ab Wheel
3
RPE 10
5
Fartlek Workout
1
20 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Agility Ladder
3
3 reps
1B
Broad Jumps
3
1C
Medicine Ball Slams
3
2A
Overhead Press (Barbell)
3
5 reps
2B
Face Pull
3
5 reps
3A
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
3B
Incline Bench Press (Dumbbell)
3
10 reps
4A
Tricep Kickback
3
8-12 reps
4B
Bicep Curl (Dumbbell)
3
8-12 reps
5A
500m Row
3
-
5B
400m Sprint
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Agility Ladder
3
3 reps
1B
Broad Jumps
3
1C
Medicine Ball Slams
3
2A
Overhead Press (Barbell)
3
5 reps
2B
Face Pull
3
5 reps
3A
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
3B
Incline Bench Press (Dumbbell)
3
10 reps
4A
Tricep Kickback
3
8-12 reps
4B
Bicep Curl (Dumbbell)
3
8-12 reps
5A
500m Row
3
-
5B
400m Sprint
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Agility Ladder
3
3 reps
1B
Broad Jumps
3
1C
Medicine Ball Slams
3
2A
Overhead Press (Barbell)
3
5 reps
2B
Face Pull
3
5 reps
3A
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
3B
Incline Bench Press (Dumbbell)
3
10 reps
4A
Tricep Kickback
3
8-12 reps
4B
Bicep Curl (Dumbbell)
3
8-12 reps
5A
500m Row
3
-
5B
400m Sprint
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Agility Ladder
3
3 reps
1B
Broad Jumps
3
1C
Medicine Ball Slams
3
2A
Overhead Press (Barbell)
3
5 reps
2B
Face Pull
3
5 reps
3A
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
3B
Incline Bench Press (Dumbbell)
3
10 reps
4A
Tricep Kickback
3
8-12 reps
4B
Bicep Curl (Dumbbell)
3
8-12 reps
5A
500m Row
3
-
5B
400m Sprint
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Agility Ladder
3
3 reps
1B
Broad Jumps
3
1C
Medicine Ball Slams
3
2A
Overhead Press (Barbell)
3
5 reps
2B
Face Pull
3
5 reps
3A
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
3B
Incline Bench Press (Dumbbell)
3
10 reps
4A
Tricep Kickback
3
8-12 reps
4B
Bicep Curl (Dumbbell)
3
8-12 reps
5A
500m Row
3
-
5B
400m Sprint
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Agility Ladder
3
3 reps
1B
Broad Jumps
3
1C
Medicine Ball Slams
3
2A
Overhead Press (Barbell)
3
5 reps
2B
Face Pull
3
5 reps
3A
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
3B
Incline Bench Press (Dumbbell)
3
10 reps
4A
Tricep Kickback
3
8-12 reps
4B
Bicep Curl (Dumbbell)
3
8-12 reps
5A
500m Row
3
-
5B
400m Sprint
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Agility Ladder
3
3 reps
1B
Broad Jumps
3
1C
Medicine Ball Slams
3
2A
Overhead Press (Barbell)
3
5 reps
2B
Face Pull
3
5 reps
3A
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
3B
Incline Bench Press (Dumbbell)
3
10 reps
4A
Tricep Kickback
3
8-12 reps
4B
Bicep Curl (Dumbbell)
3
8-12 reps
5A
500m Row
3
-
5B
400m Sprint
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Agility Ladder
3
3 reps
1B
Broad Jumps
3
1C
Medicine Ball Slams
3
2A
Overhead Press (Barbell)
3
5 reps
2B
Face Pull
3
5 reps
3A
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
3B
Incline Bench Press (Dumbbell)
3
10 reps
4A
Tricep Kickback
3
8-12 reps
4B
Bicep Curl (Dumbbell)
3
8-12 reps
5A
500m Row
3
-
5B
400m Sprint
3
-
Week 1
1 / 8 Weeks
Day 1
1A
Step-Up Box Jump3 Sets
10 Reps
1B
Lateral Box Jump3 Sets
10 Reps
1C
Lateral Band Walk3 Sets
2A
Hip Thrust Machine3 Sets
10 Reps
2B
Cossack Squat3 Sets
12 Reps
3A
Single Leg Deadlift3 Sets
8-12 Reps
3B
Calf Raise (Machine)3 Sets
12 Reps
4A
Dynamic Plank Tap3 Sets
4B
Dragon Flag Tuck3 Sets
5A
500m Row3 Sets
5B
400m Sprint3 Sets
Day 2
1A
Agility Ladder3 Sets
1B
Broad Jumps3 Sets
1C
Medicine Ball Slams3 Sets
2A
Bench Press (Barbell)3 Sets
5 Reps
2B
Turkish Get Up3 Sets
5 Reps
3A
Pull-Up (Bodyweight)4 Sets
@8.5
3B
Seated Alternating Shoulder Press (Dumbbell)3 Sets
10 Reps
4A
Single arm tricep extension3 Sets
8-12 Reps
4B
Bicep Curl (Cable)3 Sets
8-12 Reps
5
Jog1 Set
20 mins
Day 4
1A
Agility Ladder3 Sets
3 Reps
1B
Broad Jumps3 Sets
1C
Medicine Ball Slams3 Sets
2A
Overhead Press (Barbell)3 Sets
5 Reps
2B
Face Pull3 Sets
5 Reps
3A
Chest Supported Row (Machine)3 Sets
10 Reps
@8.5
3B
Incline Bench Press (Dumbbell)3 Sets
10 Reps
4A
Tricep Kickback3 Sets
8-12 Reps
4B
Bicep Curl (Dumbbell)3 Sets
8-12 Reps
5A
500m Row3 Sets
-
5B
400m Sprint3 Sets
-
Day 3
1A
Step-Up Box Jump3 Sets
1B
Lateral Box Jump3 Sets
1C
Lateral Band Walk3 Sets
2
Clean2 Sets
1 Set
2 Sets
3 Reps
2 Reps
1 Reps
3A
Split Squat (Barbell)4 Sets
8 Reps
@8.5
3B
Glute-Ham Raise3 Sets
@10
4A
Hollow Rock3 Sets
@10
4B
Psoas March3 Sets
@10
4C
Ab Wheel3 Sets
@10
5
Fartlek Workout1 Set
20 mins