Athletic strength & hypertrophy plan

Unlock your potential with this comprehensive 12-week Athletic Strength & Hypertrophy Plan. Designed for five days a week, this program combines strength training, hypertrophy, and explosive movements to build muscle and enhance athletic performance. Each session features a mix of barbell, dumbbell, and bodyweight exercises targeting major muscle groups, ensuring a balanced approach to strength and endurance. Get ready to challenge yourself and achieve noticeable results as you push your limits and sculpt your physique!

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. 

Weekly Split
Day 1: Strength, Hypertrophy & Plyometrics
Day 2: Explosiveness & Endurance
Day 3: Strength & Hypertrophy (Bodybuilding Style)
Day 4: Speed, Agility & Functional Strength
Day 5: Strength & Power
Day 6-7: Rest or Active Recovery

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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

Skater Hop

Squat (Barbell)

Romanian Deadlift (Barbell)

Dip (Weighted)

Pull-Up (Weighted)

Lateral Raise (Cable)

Strength, Hypertrophy & Plyo

Sled Push

Box Jump

VO2 Max Intervals

Broad Jump

Battle Ropes

Explosiveness & Endurance

Hack Squat

Romanian Deadlift (Dumbbell)

Seated Row (Machine)

Chest Press (Machine)

Strength & Hypertrophy

Agility Ladder

Landmine Twist

500m Row

Single Arm Farmer Carry

Med Ball Slam

Speed, Agility & Functional

Trap Bar Deadlift

Bench Press (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Face Pull

Push Up

Strength & Power

Deload week

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