4-Day Athletic Performance & Toning (Commercial)

To develop a strong, athletic physique by combining free‑weight strength training, kettlebell power work, barbell fundamentals, and bodyweight athleticism. The program is designed to improve how you move, not just how you look — building lean muscle, enhancing coordination, boosting explosiveness, and increasing overall performance while keeping your training varied, engaging, and progressive over 12 weeks.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Kettlebell Swing

Walking Lunge (Dumbbell)

Step-Up (Weighted)

Hip Abductor (Machine)

Lower Body Power & Strength

Bench Press (Dumbbell)

Pull-Up (Assisted)

Single Arm Row (Dumbbell)

Push Up (Incline)

Face Pull

Farmer's Walk (Weighted)

Upper Body Strength & Pulling 

Box Jump

Clean and Press

Mountain Climber

TRX Row

Med Ball Slam

Hanging Knee Raise

Plank with Shoulder Taps

Wood Chop

Conditioning & Core

Deadlift (Barbell)

Snatch (Kettlebell)

Goblet Squat

Bulgarian Split Squat (Dumbbell)

Lat Pulldown

Dip (Assisted)

Full Body Strength

Reverse Lunge (Barbell)

Hip Thrust (Machine)

Lateral Step Downs

Hip Abduction (Band)

Lower Body

Incline Bench Press (Dumbbell)

Dumbbell Row

Single Arm Landmine Press

Chin-Up (Assisted)

Band Face Pull

Suitcase Carry

Upper Body

Broad Jump

Push Press (Kettlebell)

Backward Walk (Resistance Band)

Rotational Throw (Med Ball)

Cable Crunch

Side Plank

Dead Bug

Conditioning

Trap Bar Deadlift

Clean And Squat (Kettlebell)

Seated Row (Cable)

Full Body

Split Squat (Barbell)

Single Leg Romanian Deadlift

Lateral Lunge

Overhead Press (Barbell)

Bent Over Row (Barbell)

Push Up

Med Ball Overhead Throw

Hanging Leg Raise

Anti Rotation Press (Cable)

Plank

Sumo Deadlift (Barbell)

Wide Grip Lat Pulldown

Curtsy Lunge

Kettlebell Gorilla Row

Arnold Press

Box Jump + Rebound

Clean and Jerk

Wall Drive

Plank (Weighted)

Phase 1

Phase 2

Phase 3

Phase 4

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