Athletic strength & hypertrophy plan

This program is designed to build strength, enhance muscular hypertrophy, and improve endurance while maintaining optimal athletic performance. By integrating full-body strength training, targeted hypertrophy exercises, and endurance-based conditioning, this plan promotes a balance approach to fitness. It is ideal for individuals seeking to develop both power and stamina without compromising mobility and recovery. The structured progression ensures continuous adaptation, while mobility work and recovery sessions help prevent injuries and sustain long-term performance.

Increase 2.5 - 5kg per week or alternatively, you can increase reps per week. 

Optional: You have an active rest day, in which a day of stretching is suggested, which can also be replaced by yoga or light outdoor activities.

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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)

Romanian Deadlift (Barbell)

Seated Shoulder Press (Dumbbell)

Pull-Up (Bodyweight)

Ab Wheel

Lateral Raise (Cable)

Strength & hypertrophy

Sled Push

Box Jump

VO2 Max Intervals

Battle Ropes

Endurance & Athletic 

Deep Squat Hold

Pigeon Stretch with Thoracic Rotation

Hip Extension

Dead Hang

Active recovery & mobility

Trap Bar Deadlift

Bulgarian Split Squat (Dumbbell)

Incline Bench Press (Barbell)

Face Pull

Lying Reverse Fly

Strength & hypertrophy 

Agility Ladder

100m Row

Sandbag Carries

Med Ball Slam

Endurance & Athletic

Skater Hop

Vertical Jump

Push Up

500m Row

Landmine Twist

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