ChatGPT Ultimate Program

Build lots of leg strength, stretching, and sprinting if possible

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Squat (Barbell)

Front Rack Reverse Lunge

Leg Extension

Bulgarian Split Squat (Dumbbell)

Standing Calf Raise (3-Sec Eccentric)

4x20m 90% Accelerations

Heavy Squat & Quads

Pull-Up (Weighted)

Overhead Press (Barbell)

Incline DB Press

Rows

Face Pull

Hanging Leg Raise

4x100m 70% 60 Second Rest

Push/Pull Core

Stretching

Walk/Jog

Rest

Front Squat (Barbell)

Romanian Deadlift (Dumbbell)

Hip Thrust (Barbell)

Glute-Ham Raise

Seated Calf Raise

DB Step Ups (Knee Height) Per Leg

Shuttle Runs 3x5x10m W 15s Rest Between

Posterior Chain (Power)

Bench Press (Barbell)

Seal Row

Dip (Weighted)

Russian Twist (Dumbbell)

10min Incline Treadmill

Upper body + Arms

Walking DB Lunges

Goblet Squat Drop Set

Cossack Lunge

High Knees + Skips + Bounds 3rnds

Volume Squat & Athletics

Establishing Base

Establishing Volume

Add 5-10Lbs

Add 5-10LBS

Peaking Add 5-10lbs

Peak Week

Deload

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