3 days a week athleticism total body

Unlock your athletic potential with this comprehensive 4-week program, designed to enhance total body strength and performance. Committing just three days a week, you'll engage in dynamic workouts that blend strength training, agility drills, and functional movements. Each session is crafted to boost your athleticism, improve endurance, and build a solid foundation for any fitness goal. Get ready to elevate your training and achieve results that translate to real-life performance!

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Week 1

Week 2

Week 3

Week 4

Safety Bar Squat

Bench Press (Dumbbell)

Pull-Up (Bodyweight)

Shoulder Press (Plate Loaded)

Zercher Deadlift

Bulgarian Split Squat (Barbell)

Lat Pulldown

Push Up

Hack Squat

Zercher Squat (Barbell)

Leg Extension

Lateral Raise (Dumbbell)

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