The Feared Athlete

Unleash your inner powerhouse with **The Feared Athlete**, a 12-week program designed for serious lifters ready to elevate their game. Committing four days a week, you'll engage in a mix of heavy compound lifts and targeted accessory work, focusing on strength, hypertrophy, and athletic performance. Expect to master key movements like the barbell bench press and squat, while integrating dynamic exercises such as pull-ups and hang cleans. This program is your roadmap to building a formidable physique and unmatched confidence in the gym. Get ready to train hard and transform!

PHUL, but revised with a few tweaks and additions for athletes. This program is based loosely on PHUL.

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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

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Overhead Press (Barbell)

Skull Crusher (Dumbbell)

Dip (Weighted)

Medicine Ball Floor Throw And Hip Toss

Ab Wheel

Russian Twist

Pull-Up (Bodyweight)

Seated Row (Cable)

Hang Clean

Squat (Barbell)

Single Leg Press

Lying Leg Curl

Lunge (Dumbbell)

Standing Calf Raise

Box Jump

Broad Jump

Incline Bench Press (Barbell)

Bicep Curl (EZ Bar)

Wrist Curls

Lateral Raise (Dumbbell)

Seated Shoulder Press (Dumbbell)

Tricep Extension (Cable)

Plank

Lat Pulldown

Power Clean

Power Shrug

Single Leg Squat With Bench

Lateral Box Jump

Vertical Jump

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