Summer Unified Track

by Kyle C.

Program Description

ESN Unified track Summer 25

Program Overview

Level
Novice, Intermediate, Beginner
Goal
Athletics
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jun 15, 2025 06:37
Last Edited
Jun 15, 2025 07:15

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1A

Romanian Deadlift (Dumbbell)

4

6 reps

-

1B

Inverted Row With Hip Flexion

4

6 reps

-

2A

Front Squat (Barbell)

4

6 reps

-

2B

Incline Bench Press (Dumbbell)

4

6 reps

-

3A

Front Raise

3

12 reps

-

3B

Bicep Curl In Deep Lunge

3

10 reps

-

3C

Seated Goodmorings

3

15 reps

-

3D

Plank Pull Thrus

3

20 reps

-

Day 1

1A

Romanian Deadlift (Dumbbell)

4

6 reps

-

1B

Inverted Row With Hip Flexion

4

6 reps

-

2A

Front Squat (Barbell)

4

6 reps

-

2B

Incline Bench Press (Dumbbell)

4

6 reps

-

3A

Front Raise

3

12 reps

-

3B

Bicep Curl In Deep Lunge

3

10 reps

-

3C

Seated Goodmorings

3

15 reps

-

3D

Plank Pull Thrus

3

20 reps

-

Day 1

1A

Romanian Deadlift (Dumbbell)

4

6 reps

-

1B

Inverted Row With Hip Flexion

4

6 reps

-

2A

Front Squat (Barbell)

4

6 reps

-

2B

Incline Bench Press (Dumbbell)

4

6 reps

-

3A

Front Raise

3

12 reps

-

3B

Bicep Curl In Deep Lunge

3

10 reps

-

3C

Seated Goodmorings

3

15 reps

-

3D

Plank Pull Thrus

3

20 reps

-

Day 1

1A

Romanian Deadlift (Dumbbell)

4

6 reps

-

1B

Inverted Row With Hip Flexion

4

6 reps

-

2A

Front Squat (Barbell)

4

6 reps

-

2B

Incline Bench Press (Dumbbell)

4

6 reps

-

3A

Front Raise

3

12 reps

-

3B

Bicep Curl In Deep Lunge

3

10 reps

-

3C

Seated Goodmorings

3

15 reps

-

3D

Plank Pull Thrus

3

20 reps

-

Day 2

1A

Stiff Leg Deadlift

4

6 reps

-

1B

Pullover (Dumbbell)

4

6 reps

-

2A

Inch Worm + Push Up

4

6 reps

-

2B

Reverse Deficit Lunge

4

6 reps

-

3A

Shrug (Dumbbell)

3

12 reps

-

3B

Elevated Bridge

3

12 reps

-

3C

Dragon Fly

3

20 reps

-

3D

Bent Knee Single Calf Raise

2

15 reps

-

Day 2

1A

Stiff Leg Deadlift

4

6 reps

-

1B

Pullover (Dumbbell)

4

6 reps

-

2A

Inch Worm + Push Up

4

6 reps

-

2B

Reverse Deficit Lunge

4

6 reps

-

3A

Shrug (Dumbbell)

3

12 reps

-

3B

Elevated Bridge

3

12 reps

-

3C

Dragon Fly

3

20 reps

-

3D

Bent Knee Single Calf Raise

2

15 reps

-

Day 2

1A

Stiff Leg Deadlift

4

6 reps

-

1B

Pullover (Dumbbell)

4

6 reps

-

2A

Inch Worm + Push Up

4

6 reps

-

2B

Reverse Deficit Lunge

4

6 reps

-

3A

Shrug (Dumbbell)

3

12 reps

-

3B

Elevated Bridge

3

12 reps

-

3C

Dragon Fly

3

20 reps

-

3D

Bent Knee Single Calf Raise

2

15 reps

-

Day 2

1A

Stiff Leg Deadlift

4

6 reps

-

1B

Pullover (Dumbbell)

4

6 reps

-

2A

Inch Worm + Push Up

4

6 reps

-

2B

Reverse Deficit Lunge

4

6 reps

-

3A

Shrug (Dumbbell)

3

12 reps

-

3B

Elevated Bridge

3

12 reps

-

3C

Dragon Fly

3

20 reps

-

3D

Bent Knee Single Calf Raise

2

15 reps

-

Day 1

1A

Romanian Deadlift (Dumbbell)

4 Sets

6 Reps

-

1B

Inverted Row With Hip Flexion

4 Sets

6 Reps

-

2A

Front Squat (Barbell)

4 Sets

6 Reps

-

2B

Incline Bench Press (Dumbbell)

4 Sets

6 Reps

-

3A

Front Raise

3 Sets

12 Reps

-

3B

Bicep Curl In Deep Lunge

3 Sets

10 Reps

-

3C

Seated Goodmorings

3 Sets

15 Reps

-

3D

Plank Pull Thrus

3 Sets

20 Reps

-

Day 2

1A

Stiff Leg Deadlift

4 Sets

6 Reps

-

1B

Pullover (Dumbbell)

4 Sets

6 Reps

-

2A

Inch Worm + Push Up

4 Sets

6 Reps

-

2B

Reverse Deficit Lunge

4 Sets

6 Reps

-

3A

Shrug (Dumbbell)

3 Sets

12 Reps

-

3B

Elevated Bridge

3 Sets

12 Reps

-

3C

Dragon Fly

3 Sets

20 Reps

-

3D

Bent Knee Single Calf Raise

2 Sets

15 Reps

-