Kim's athletic program

by Ht K.

Program Description

To lose weight, gain the muscle, get the power and strength!

Program Overview

Level
Novice, Intermediate
Goal
Athletics
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Sep 19, 2024 03:39
Last Edited
Sep 29, 2024 01:23

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Zercher Squat (Barbell)

3

2

Bench Press (Barbell)

3

3

Deadlift (Barbell)

3

4

Overhead Press (Barbell)

3

5

Poliquin lateral raise

3

6

Rear Delt Fly (Dumbbell)

3

Day 1

1

Zercher Squat (Barbell)

3

2

Bench Press (Barbell)

3

3

Deadlift (Barbell)

3

4

Overhead Press (Barbell)

3

5

Poliquin lateral raise

3

6

Rear Delt Fly (Dumbbell)

3

Day 1

1

Zercher Squat (Barbell)

3

2

Bench Press (Barbell)

3

3

Deadlift (Barbell)

3

4

Overhead Press (Barbell)

3

5

Poliquin lateral raise

3

6

Rear Delt Fly (Dumbbell)

3

Day 1

1

Zercher Squat (Barbell)

3

2

Bench Press (Barbell)

3

3

Deadlift (Barbell)

3

4

Overhead Press (Barbell)

3

5

Poliquin lateral raise

3

6

Rear Delt Fly (Dumbbell)

3

Day 2

1

Clean and Jerk

3

5 reps

RPE 9

2

Box Jump

3

6 reps

3

Skater Hop

3

10 reps

4

Med ball slam and lateral throw

3

10 reps

5

Sprint

3

2 reps

6

Plank

3

0.5 mins

Day 2

1

Clean and Jerk

3

5 reps

RPE 9

2

Box Jump

3

6 reps

3

Med ball slam and lateral throw

3

10 reps

4

Sprint

3

2 reps

5

Plank

3

0.5 mins

Day 2

1

Clean and Jerk

3

5 reps

RPE 9

2

Box Jump

3

6 reps

3

Med ball slam and lateral throw

3

10 reps

4

Sprint

3

2 reps

5

Plank

3

0.5 mins

Day 2

1

Clean and Jerk

3

5 reps

RPE 9

2

Box Jump

3

6 reps

3

Med ball slam and lateral throw

3

10 reps

4

Sprint

3

2 reps

5

Plank

3

0.5 mins

Day 3

1

Push Up

1

0.5 mins

2

Pull-Up (Bodyweight)

1

0.5 mins

3

Jump Switch Lunge

1

0.5 mins

4

Burpee (No Push Up)

1

5 mins

Day 3

1

Push Up

1

0.5 mins

2

Pull-Up (Bodyweight)

1

0.5 mins

3

Jump Switch Lunge

1

0.5 mins

4

Burpee (No Push Up)

1

5 mins

Day 3

1

Push Up

1

0.5 mins

2

Pull-Up (Bodyweight)

1

0.5 mins

3

Jump Switch Lunge

1

0.5 mins

4

Burpee (No Push Up)

1

5 mins

Day 3

1

Push Up

1

0.5 mins

2

Pull-Up (Bodyweight)

1

0.5 mins

3

Jump Switch Lunge

1

0.5 mins

4

Burpee (No Push Up)

1

5 mins

Day 4

1

Jog

1

30 mins

Day 4

1

Jog

1

30 mins

Day 4

1

Jog

1

30 mins

Day 4

1

Jog

1

30 mins

Day 3

1

Push Up

1 Set

0.5 mins

2

Pull-Up (Bodyweight)

1 Set

0.5 mins

3

Jump Switch Lunge

1 Set

0.5 mins

4

Burpee (No Push Up)

1 Set

5 mins

Day 4

1

Jog

1 Set

30 mins

Day 1

1

Zercher Squat (Barbell)

3 Sets

2

Bench Press (Barbell)

3 Sets

3

Deadlift (Barbell)

3 Sets

4

Overhead Press (Barbell)

3 Sets

5

Poliquin lateral raise

3 Sets

6

Rear Delt Fly (Dumbbell)

3 Sets

Day 2

1

Clean and Jerk

3 Sets

5 Reps

@9

2

Box Jump

3 Sets

6 Reps

3

Skater Hop

3 Sets

10 Reps

4

Med ball slam and lateral throw

3 Sets

10 Reps

5

Sprint

3 Sets

2 Reps

6

Plank

3 Sets

0.5 mins