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
- LevelNovice, Intermediate
- GoalAthletics
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout80 minutes
- CreatedFeb 20, 2024 02:30
- Last EditedJun 18, 2025 11:50
Summary
Unleash your inner athlete with this comprehensive 8-week program designed to elevate your strength and conditioning. Committing just four days a week, you'll engage in a mix of explosive lifts like the Power Clean and dynamic movements such as Box Jumps, ensuring a full-body workout that builds power and agility. Each session is structured to challenge your limits while enhancing muscle engagement across all major groups. Get ready to transform your fitness and embrace the athlete within!
Muscle Engagement
Front
Back
MuscleSet
Chest
12.4%
Triceps
12%
Quadriceps
11.9%
Glutes
11.4%
Front Delts
7.9%
Upper Back
7%
Hamstrings
5.5%
Olympic
5.4%
Lower Back
5.4%
Biceps
4.6%
Rear Delts
2.9%
Lats
2.9%
Abs
1.8%
Other
1.6%
Calves
1.6%
Abductors
1.6%
Middle Delts
1.5%
Adductors
1.4%
Forearms
1%
