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Be an athlete
by oatmelia
18 athletes joined
4.0
(1 rating)
Program Description
This program can be run both in and out of season to ensure a strong, solid athletic base is built and maintained. To make sure you progress week to week, try to add 5lbs to whatever weight you used the previous week OR that you are completing the exercise with better form and range of motion. The days you’re not lifting, should be cardio and/or recovery focused. Think sprints, ladders, footwork and mobility
Program Overview
Level
Novice, Intermediate
Goal
Athletics
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
80 minutes
Created
Feb 20, 2024 02:30
Last Edited
Jun 14, 2024 05:19
down_app
Week 1
1 / 8 Weeks
Day 2
1
Power Clean
5 Sets
5 Reps
2
Squat (Barbell)
5 Sets
5 Reps
3
Seated Row (Cable)
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
10 Reps
5
Lunge (Dumbbell)
3 Sets
10 Reps
6
Box Jump
3 Sets
10 Reps
7
Hammer Curl
3 Sets
10 Reps
Day 3
1A
Around The World
1 Set
10 Reps
1B
Y Raise
1 Set
10 Reps
2
Incline Bench Press (Barbell)
5 Sets
5 Reps
3
Bench Press (Dumbbell)
3 Sets
8 Reps
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
5
Shrug (Barbell)
3 Sets
10 Reps
6
Skull Crusher
3 Sets
10 Reps
7
Push Up
3 Sets
AMRAP
Day 4
1
Power Clean
5 Sets
5 Reps
2
Front Squat (Barbell)
5 Sets
5 Reps
3
Standing Calf Raise
3 Sets
10 Reps
4
Hip Abductor (Machine)
3 Sets
10 Reps
5
Good Morning
3 Sets
10 Reps
6
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 1
1A
Y Raise
1 Set
10 Reps
1B
Around The World
1 Set
10 Reps
2
Bench Press (Barbell)
4 Sets
5 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
4
Chest Fly (Cable)
3 Sets
10 Reps
5
Military Press (Barbell)
3 Sets
10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
7
Dip (Weighted)
3 Sets
AMRAP
Day 1
1A
Y Raise
1 Set
10 Reps
1B
Around The World
1 Set
10 Reps
2
Bench Press (Barbell)
4 Sets
5 Reps
75%
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
4
Chest Fly (Cable)
3 Sets
10 Reps
5
Military Press (Barbell)
3 Sets
10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
7
Dip (Weighted)
3 Sets
AMRAP
Day 2
1
Power Clean
5 Sets
5 Reps
2
Squat (Barbell)
5 Sets
5 Reps
3
Seated Row (Cable)
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
10 Reps
5
Lunge (Dumbbell)
3 Sets
10 Reps
6
Box Jump
3 Sets
10 Reps
7
Hammer Curl
3 Sets
10 Reps
Day 3
1A
Around The World
1 Set
10 Reps
1B
Y Raise
1 Set
10 Reps
2
Incline Bench Press (Barbell)
5 Sets
5 Reps
3
Bench Press (Dumbbell)
3 Sets
8 Reps
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
5
Shrug (Barbell)
3 Sets
10 Reps
6
Skull Crusher
3 Sets
10 Reps
7
Push Up
3 Sets
AMRAP
Day 4
1
Power Clean
5 Sets
5 Reps
2
Front Squat (Barbell)
5 Sets
5 Reps
3
Standing Calf Raise
3 Sets
10 Reps
4
Hip Abductor (Machine)
3 Sets
10 Reps
5
Good Morning
3 Sets
10 Reps
6
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 1
1A
Y Raise
1 Set
10 Reps
1B
Around The World
1 Set
10 Reps
2
Bench Press (Barbell)
4 Sets
5 Reps
75%
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
4
Chest Fly (Cable)
3 Sets
10 Reps
5
Military Press (Barbell)
3 Sets
10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
7
Dip (Weighted)
3 Sets
AMRAP
Day 2
1
Power Clean
5 Sets
5 Reps
2
Squat (Barbell)
5 Sets
5 Reps
3
Seated Row (Cable)
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
10 Reps
5
Lunge (Dumbbell)
3 Sets
10 Reps
6
Box Jump
3 Sets
10 Reps
7
Hammer Curl
3 Sets
10 Reps
Day 3
1A
Around The World
1 Set
10 Reps
1B
Y Raise
1 Set
10 Reps
2
Incline Bench Press (Barbell)
5 Sets
5 Reps
3
Bench Press (Dumbbell)
3 Sets
8 Reps
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
5
Shrug (Barbell)
3 Sets
10 Reps
6
Skull Crusher
3 Sets
10 Reps
7
Push Up
3 Sets
AMRAP
Day 4
1
Power Clean
5 Sets
5 Reps
2
Front Squat (Barbell)
5 Sets
5 Reps
3
Standing Calf Raise
3 Sets
10 Reps
4
Hip Abductor (Machine)
3 Sets
10 Reps
5
Good Morning
3 Sets
10 Reps
6
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 1
1A
Y Raise
1 Set
10 Reps
1B
Around The World
1 Set
10 Reps
2
Bench Press (Barbell)
4 Sets
5 Reps
75%
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
4
Chest Fly (Cable)
3 Sets
10 Reps
5
Military Press (Barbell)
3 Sets
10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
7
Dip (Weighted)
3 Sets
AMRAP
Day 2
1
Power Clean
5 Sets
5 Reps
2
Squat (Barbell)
5 Sets
5 Reps
3
Seated Row (Cable)
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
10 Reps
5
Lunge (Dumbbell)
3 Sets
10 Reps
6
Box Jump
3 Sets
10 Reps
7
Hammer Curl
3 Sets
10 Reps
Day 3
1A
Around The World
1 Set
10 Reps
1B
Y Raise
1 Set
10 Reps
2
Incline Bench Press (Barbell)
5 Sets
5 Reps
3
Bench Press (Dumbbell)
3 Sets
8 Reps
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
5
Shrug (Barbell)
3 Sets
10 Reps
6
Skull Crusher
3 Sets
10 Reps
7
Push Up
3 Sets
AMRAP
Day 4
1
Power Clean
5 Sets
5 Reps
2
Front Squat (Barbell)
5 Sets
5 Reps
3
Standing Calf Raise
3 Sets
10 Reps
4
Hip Abductor (Machine)
3 Sets
10 Reps
5
Good Morning
3 Sets
10 Reps
6
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 1
1A
Y Raise
1 Set
10 Reps
1B
Around The World
1 Set
10 Reps
2
Bench Press (Barbell)
4 Sets
5 Reps
75%
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
4
Chest Fly (Cable)
3 Sets
10 Reps
5
Military Press (Barbell)
3 Sets
10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
7
Dip (Weighted)
3 Sets
AMRAP
Day 2
1
Power Clean
5 Sets
5 Reps
2
Squat (Barbell)
5 Sets
5 Reps
3
Seated Row (Cable)
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
10 Reps
5
Lunge (Dumbbell)
3 Sets
10 Reps
6
Box Jump
3 Sets
10 Reps
7
Hammer Curl
3 Sets
10 Reps
Day 3
1A
Around The World
1 Set
10 Reps
1B
Y Raise
1 Set
10 Reps
2
Incline Bench Press (Barbell)
5 Sets
5 Reps
3
Bench Press (Dumbbell)
3 Sets
8 Reps
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
5
Shrug (Barbell)
3 Sets
10 Reps
6
Skull Crusher
3 Sets
10 Reps
7
Push Up
3 Sets
AMRAP
Day 4
1
Power Clean
5 Sets
5 Reps
2
Front Squat (Barbell)
5 Sets
5 Reps
3
Standing Calf Raise
3 Sets
10 Reps
4
Hip Abductor (Machine)
3 Sets
10 Reps
5
Good Morning
3 Sets
10 Reps
6
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 1
1A
Y Raise
1 Set
10 Reps
1B
Around The World
1 Set
10 Reps
2
Bench Press (Barbell)
4 Sets
5 Reps
75%
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
4
Chest Fly (Cable)
3 Sets
10 Reps
5
Military Press (Barbell)
3 Sets
10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
7
Dip (Weighted)
3 Sets
AMRAP
Day 2
1
Power Clean
5 Sets
5 Reps
2
Squat (Barbell)
5 Sets
5 Reps
3
Seated Row (Cable)
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
10 Reps
5
Lunge (Dumbbell)
3 Sets
10 Reps
6
Box Jump
3 Sets
10 Reps
7
Hammer Curl
3 Sets
10 Reps
Day 3
1A
Around The World
1 Set
10 Reps
1B
Y Raise
1 Set
10 Reps
2
Incline Bench Press (Barbell)
5 Sets
5 Reps
3
Bench Press (Dumbbell)
3 Sets
8 Reps
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
5
Shrug (Barbell)
3 Sets
10 Reps
6
Skull Crusher
3 Sets
10 Reps
7
Push Up
3 Sets
AMRAP
Day 4
1
Power Clean
5 Sets
5 Reps
2
Front Squat (Barbell)
5 Sets
5 Reps
3
Standing Calf Raise
3 Sets
10 Reps
4
Hip Abductor (Machine)
3 Sets
10 Reps
5
Good Morning
3 Sets
10 Reps
6
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 1
1A
Y Raise
1 Set
10 Reps
1B
Around The World
1 Set
10 Reps
2
Bench Press (Barbell)
4 Sets
5 Reps
75%
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
4
Chest Fly (Cable)
3 Sets
10 Reps
5
Military Press (Barbell)
3 Sets
10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
7
Dip (Weighted)
3 Sets
AMRAP
Day 2
1
Power Clean
5 Sets
5 Reps
2
Squat (Barbell)
5 Sets
5 Reps
3
Seated Row (Cable)
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
10 Reps
5
Lunge (Dumbbell)
3 Sets
10 Reps
6
Box Jump
3 Sets
10 Reps
7
Hammer Curl
3 Sets
10 Reps
Day 3
1A
Around The World
1 Set
10 Reps
1B
Y Raise
1 Set
10 Reps
2
Incline Bench Press (Barbell)
5 Sets
5 Reps
3
Bench Press (Dumbbell)
3 Sets
8 Reps
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
5
Shrug (Barbell)
3 Sets
10 Reps
6
Skull Crusher
3 Sets
10 Reps
7
Push Up
3 Sets
AMRAP
Day 4
1
Power Clean
5 Sets
5 Reps
2
Front Squat (Barbell)
5 Sets
5 Reps
3
Standing Calf Raise
3 Sets
10 Reps
4
Hip Abductor (Machine)
3 Sets
10 Reps
5
Good Morning
3 Sets
10 Reps
6
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 1
1A
Y Raise
1 Set
10 Reps
1B
Around The World
1 Set
10 Reps
2
Bench Press (Barbell)
4 Sets
5 Reps
75%
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
4
Chest Fly (Cable)
3 Sets
10 Reps
5
Military Press (Barbell)
3 Sets
10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
7
Dip (Weighted)
3 Sets
AMRAP
Day 2
1
Power Clean
5 Sets
5 Reps
2
Squat (Barbell)
5 Sets
5 Reps
3
Seated Row (Cable)
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
10 Reps
5
Lunge (Dumbbell)
3 Sets
10 Reps
6
Box Jump
3 Sets
10 Reps
7
Hammer Curl
3 Sets
10 Reps
Day 3
1A
Around The World
1 Set
10 Reps
1B
Y Raise
1 Set
10 Reps
2
Incline Bench Press (Barbell)
5 Sets
5 Reps
3
Bench Press (Dumbbell)
3 Sets
8 Reps
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
5
Shrug (Barbell)
3 Sets
10 Reps
6
Skull Crusher
3 Sets
10 Reps
7
Push Up
3 Sets
AMRAP
Day 4
1
Power Clean
5 Sets
5 Reps
2
Front Squat (Barbell)
5 Sets
5 Reps
3
Standing Calf Raise
3 Sets
10 Reps
4
Hip Abductor (Machine)
3 Sets
10 Reps
5
Good Morning
3 Sets
10 Reps
6
Bicep Curl (Barbell)
3 Sets
10 Reps