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Beast Athleticism
by Samantha A.
15 athletes joined
Program Description
Feel like an absolute beast with this 12-week program to build athleticism. This program is a 4 days per week program to build overall athleticism from strength to speed to stamina and more. On rest days, do mobility work. Rest days are after Upper Day and after Full-body day. Do Abs after lifting Warm-ups should be hip openers, ankle warm-ups, shoulder warm-ups, etc. On speed day, make sure you are 100% recovered before performing the next exercise.
Program Overview
Level
Novice, Advanced, Intermediate
Goal
Athletics
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Feb 27, 2024 08:03
Last Edited
Jun 17, 2024 02:18
down_app
Week 1
1 / 12 Weeks
Day 1
1
Trap Bar Jumps
3 Sets
3-5 Reps
2
Front Squat (Paused)
3 Sets
3-5 Reps
3
Single Leg Romanian Deadlift
3 Sets
5-8 Reps
4A
Lateral Lunge
3 Sets
5-8 Reps
4B
Box Jump
3 Sets
3-5 Reps
Day 2
1A
Med Ball Slam
3 Sets
5-8 Reps
1B
Med Ball Rotation Slam
3 Sets
5-8 Reps
2
Bench Press (Barbell)
3 Sets
3-5 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
3-5 Reps
4A
Dumbbell Row
3 Sets
8-10 Reps
4B
Lat Pulldown (Neutral Grip)
3 Sets
8-10 Reps
5A
Dip
2 Sets
8-10 Reps
5B
Bicep Curl (Barbell)
2 Sets
8-10 Reps
Day 3
1
Run
1 Set
3 mins
2
Back Peddling Starting Position Sprint
2 Sets
40 Reps
3
Push-ups Sprint
2 Sets
40 Reps
4
Sprint
2 Sets
40 Reps
5
100m Sprint
2 Sets
AMRAP
Day 4
1
Power Jerk
2 Sets
2-3 Reps
2
Clean Pull
2 Sets
2-3 Reps
3
Hang Clean
2 Sets
2-3 Reps
4
Hang Snatch
2 Sets
2-3 Reps
5
Snatch Deadlift
2 Sets
2-3 Reps
6A
Standing Calf Raise
2 Sets
10-15 Reps
6B
Seated Calf Raise
2 Sets
10-15 Reps
Day 1
1
Trap Bar Jumps
3 Sets
3-5 Reps
2
Front Squat (Paused)
3 Sets
3-5 Reps
3
Single Leg Romanian Deadlift
3 Sets
5-8 Reps
4A
Lateral Lunge
3 Sets
5-8 Reps
4B
Box Jump
3 Sets
3-5 Reps
Day 2
1A
Med Ball Slam
3 Sets
5-8 Reps
1B
Med Ball Rotation Slam
3 Sets
5-8 Reps
2
Bench Press (Barbell)
3 Sets
3-5 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
3-5 Reps
4A
Dumbbell Row
3 Sets
8-10 Reps
4B
Lat Pulldown (Neutral Grip)
3 Sets
8-10 Reps
5A
Dip
2 Sets
8-10 Reps
5B
Bicep Curl (Barbell)
2 Sets
8-10 Reps
Day 3
1
Run
1 Set
3 mins
2
Back Peddling Starting Position Sprint
2 Sets
40 Reps
3
Push-ups Sprint
2 Sets
40 Reps
4
Sprint
2 Sets
40 Reps
5
100m Sprint
2 Sets
AMRAP
Day 4
1
Power Jerk
2 Sets
2-3 Reps
2
Clean Pull
2 Sets
2-3 Reps
3
Hang Clean
2 Sets
2-3 Reps
4
Hang Snatch
2 Sets
2-3 Reps
5
Snatch Deadlift
2 Sets
2-3 Reps
6A
Standing Calf Raise
2 Sets
10-15 Reps
6B
Seated Calf Raise
2 Sets
10-15 Reps
Day 1
1
Trap Bar Jumps
3 Sets
3-5 Reps
2
Front Squat (Paused)
3 Sets
3-5 Reps
3
Single Leg Romanian Deadlift
3 Sets
5-8 Reps
4A
Lateral Lunge
3 Sets
5-8 Reps
4B
Box Jump
3 Sets
3-5 Reps
Day 2
1A
Med Ball Slam
3 Sets
5-8 Reps
1B
Med Ball Rotation Slam
3 Sets
5-8 Reps
2
Bench Press (Barbell)
3 Sets
3-5 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
3-5 Reps
4A
Dumbbell Row
3 Sets
8-10 Reps
4B
Lat Pulldown (Neutral Grip)
3 Sets
8-10 Reps
5A
Dip
2 Sets
8-10 Reps
5B
Bicep Curl (Barbell)
2 Sets
8-10 Reps
Day 3
1
Run
1 Set
3 mins
2
Back Peddling Starting Position Sprint
2 Sets
40 Reps
3
Push-ups Sprint
2 Sets
40 Reps
4
Sprint
2 Sets
40 Reps
5
100m Sprint
2 Sets
AMRAP
Day 4
1
Power Jerk
2 Sets
2-3 Reps
2
Clean Pull
2 Sets
2-3 Reps
3
Hang Clean
2 Sets
2-3 Reps
4
Hang Snatch
2 Sets
2-3 Reps
5
Snatch Deadlift
2 Sets
2-3 Reps
6A
Standing Calf Raise
2 Sets
10-15 Reps
6B
Seated Calf Raise
2 Sets
10-15 Reps
Day 1
1
Trap Bar Jumps
3 Sets
3-5 Reps
2
Front Squat (Paused)
3 Sets
3-5 Reps
3
Single Leg Romanian Deadlift
3 Sets
5-8 Reps
4A
Lateral Lunge
3 Sets
5-8 Reps
4B
Box Jump
3 Sets
3-5 Reps
Day 2
1A
Med Ball Slam
3 Sets
5-8 Reps
1B
Med Ball Rotation Slam
3 Sets
5-8 Reps
2
Bench Press (Barbell)
3 Sets
3-5 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
3-5 Reps
4A
Dumbbell Row
3 Sets
8-10 Reps
4B
Lat Pulldown (Neutral Grip)
3 Sets
8-10 Reps
5A
Dip
2 Sets
8-10 Reps
5B
Bicep Curl (Barbell)
2 Sets
8-10 Reps
Day 3
1
Run
1 Set
3 mins
2
Back Peddling Starting Position Sprint
2 Sets
40 Reps
3
Push-ups Sprint
2 Sets
40 Reps
4
Sprint
2 Sets
40 Reps
5
100m Sprint
2 Sets
AMRAP
Day 4
1
Power Jerk
2 Sets
2-3 Reps
2
Clean Pull
2 Sets
2-3 Reps
3
Hang Clean
2 Sets
2-3 Reps
4
Hang Snatch
2 Sets
2-3 Reps
5
Snatch Deadlift
2 Sets
2-3 Reps
6A
Standing Calf Raise
2 Sets
10-15 Reps
6B
Seated Calf Raise
2 Sets
10-15 Reps
Day 1
1
Trap Bar Jumps
3 Sets
3-5 Reps
2
Front Squat (Paused)
3 Sets
3-5 Reps
3
Single Leg Romanian Deadlift
3 Sets
5-8 Reps
4A
Lateral Lunge
3 Sets
5-8 Reps
4B
Box Jump
3 Sets
3-5 Reps
Day 2
1A
Med Ball Slam
3 Sets
5-8 Reps
1B
Med Ball Rotation Slam
3 Sets
5-8 Reps
2
Bench Press (Barbell)
3 Sets
3-5 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
3-5 Reps
4A
Dumbbell Row
3 Sets
8-10 Reps
4B
Lat Pulldown (Neutral Grip)
3 Sets
8-10 Reps
5A
Dip
2 Sets
8-10 Reps
5B
Bicep Curl (Barbell)
2 Sets
8-10 Reps
Day 3
1
Run
1 Set
3 mins
2
Back Peddling Starting Position Sprint
2 Sets
40 Reps
3
Push-ups Sprint
2 Sets
40 Reps
4
Sprint
2 Sets
40 Reps
5
100m Sprint
2 Sets
AMRAP
Day 4
1
Power Jerk
2 Sets
2-3 Reps
2
Clean Pull
2 Sets
2-3 Reps
3
Hang Clean
2 Sets
2-3 Reps
4
Hang Snatch
2 Sets
2-3 Reps
5
Snatch Deadlift
2 Sets
2-3 Reps
6A
Standing Calf Raise
2 Sets
10-15 Reps
6B
Seated Calf Raise
2 Sets
10-15 Reps
Day 1
1
Trap Bar Jumps
3 Sets
3-5 Reps
2
Front Squat (Paused)
3 Sets
3-5 Reps
3
Single Leg Romanian Deadlift
3 Sets
5-8 Reps
4A
Lateral Lunge
3 Sets
5-8 Reps
4B
Box Jump
3 Sets
3-5 Reps
Day 2
1A
Med Ball Slam
3 Sets
5-8 Reps
1B
Med Ball Rotation Slam
3 Sets
5-8 Reps
2
Bench Press (Barbell)
3 Sets
3-5 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
3-5 Reps
4A
Dumbbell Row
3 Sets
8-10 Reps
4B
Lat Pulldown (Neutral Grip)
3 Sets
8-10 Reps
5A
Dip
2 Sets
8-10 Reps
5B
Bicep Curl (Barbell)
2 Sets
8-10 Reps
Day 3
1
Run
1 Set
3 mins
2
Back Peddling Starting Position Sprint
2 Sets
40 Reps
3
Push-ups Sprint
2 Sets
40 Reps
4
Sprint
2 Sets
40 Reps
5
100m Sprint
2 Sets
AMRAP
Day 4
1
Power Jerk
2 Sets
2-3 Reps
2
Clean Pull
2 Sets
2-3 Reps
3
Hang Clean
2 Sets
2-3 Reps
4
Hang Snatch
2 Sets
2-3 Reps
5
Snatch Deadlift
2 Sets
2-3 Reps
6A
Standing Calf Raise
2 Sets
10-15 Reps
6B
Seated Calf Raise
2 Sets
10-15 Reps
Day 1
1
Trap Bar Jumps
3 Sets
3-5 Reps
2
Front Squat (Paused)
3 Sets
3-5 Reps
3
Single Leg Romanian Deadlift
3 Sets
5-8 Reps
4A
Lateral Lunge
3 Sets
5-8 Reps
4B
Box Jump
3 Sets
3-5 Reps
Day 2
1A
Med Ball Slam
3 Sets
5-8 Reps
1B
Med Ball Rotation Slam
3 Sets
5-8 Reps
2
Bench Press (Barbell)
3 Sets
3-5 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
3-5 Reps
4A
Dumbbell Row
3 Sets
8-10 Reps
4B
Lat Pulldown (Neutral Grip)
3 Sets
8-10 Reps
5A
Dip
2 Sets
8-10 Reps
5B
Bicep Curl (Barbell)
2 Sets
8-10 Reps
Day 3
1
Run
1 Set
3 mins
2
Back Peddling Starting Position Sprint
2 Sets
40 Reps
3
Push-ups Sprint
2 Sets
40 Reps
4
Sprint
2 Sets
40 Reps
5
100m Sprint
2 Sets
AMRAP
Day 4
1
Power Jerk
2 Sets
2-3 Reps
2
Clean Pull
2 Sets
2-3 Reps
3
Hang Clean
2 Sets
2-3 Reps
4
Hang Snatch
2 Sets
2-3 Reps
5
Snatch Deadlift
2 Sets
2-3 Reps
6A
Standing Calf Raise
2 Sets
10-15 Reps
6B
Seated Calf Raise
2 Sets
10-15 Reps
Day 1
1
Trap Bar Jumps
3 Sets
3-5 Reps
2
Front Squat (Paused)
3 Sets
3-5 Reps
3
Single Leg Romanian Deadlift
3 Sets
5-8 Reps
4A
Lateral Lunge
3 Sets
5-8 Reps
4B
Box Jump
3 Sets
3-5 Reps
Day 2
1A
Med Ball Slam
3 Sets
5-8 Reps
1B
Med Ball Rotation Slam
3 Sets
5-8 Reps
2
Bench Press (Barbell)
3 Sets
3-5 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
3-5 Reps
4A
Dumbbell Row
3 Sets
8-10 Reps
4B
Lat Pulldown (Neutral Grip)
3 Sets
8-10 Reps
5A
Dip
2 Sets
8-10 Reps
5B
Bicep Curl (Barbell)
2 Sets
8-10 Reps
Day 3
1
Run
1 Set
3 mins
2
Back Peddling Starting Position Sprint
2 Sets
40 Reps
3
Push-ups Sprint
2 Sets
40 Reps
4
Sprint
2 Sets
40 Reps
5
100m Sprint
2 Sets
AMRAP
Day 4
1
Power Jerk
2 Sets
2-3 Reps
2
Clean Pull
2 Sets
2-3 Reps
3
Hang Clean
2 Sets
2-3 Reps
4
Hang Snatch
2 Sets
2-3 Reps
5
Snatch Deadlift
2 Sets
2-3 Reps
6A
Standing Calf Raise
2 Sets
10-15 Reps
6B
Seated Calf Raise
2 Sets
10-15 Reps
Day 1
1
Trap Bar Jumps
3 Sets
3-5 Reps
2
Front Squat (Paused)
3 Sets
3-5 Reps
3
Single Leg Romanian Deadlift
3 Sets
5-8 Reps
4A
Lateral Lunge
3 Sets
5-8 Reps
4B
Box Jump
3 Sets
3-5 Reps
Day 2
1A
Med Ball Slam
3 Sets
5-8 Reps
1B
Med Ball Rotation Slam
3 Sets
5-8 Reps
2
Bench Press (Barbell)
3 Sets
3-5 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
3-5 Reps
4A
Dumbbell Row
3 Sets
8-10 Reps
4B
Lat Pulldown (Neutral Grip)
3 Sets
8-10 Reps
5A
Dip
2 Sets
8-10 Reps
5B
Bicep Curl (Barbell)
2 Sets
8-10 Reps
Day 3
1
Run
1 Set
3 mins
2
Back Peddling Starting Position Sprint
2 Sets
40 Reps
3
Push-ups Sprint
2 Sets
40 Reps
4
Sprint
2 Sets
40 Reps
5
100m Sprint
2 Sets
AMRAP
Day 4
1
Power Jerk
2 Sets
2-3 Reps
2
Clean Pull
2 Sets
2-3 Reps
3
Hang Clean
2 Sets
2-3 Reps
4
Hang Snatch
2 Sets
2-3 Reps
5
Snatch Deadlift
2 Sets
2-3 Reps
6A
Standing Calf Raise
2 Sets
10-15 Reps
6B
Seated Calf Raise
2 Sets
10-15 Reps
Day 1
1
Trap Bar Jumps
3 Sets
3-5 Reps
2
Front Squat (Paused)
3 Sets
3-5 Reps
3
Single Leg Romanian Deadlift
3 Sets
5-8 Reps
4A
Lateral Lunge
3 Sets
5-8 Reps
4B
Box Jump
3 Sets
3-5 Reps
Day 2
1A
Med Ball Slam
3 Sets
5-8 Reps
1B
Med Ball Rotation Slam
3 Sets
5-8 Reps
2
Bench Press (Barbell)
3 Sets
3-5 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
3-5 Reps
4A
Dumbbell Row
3 Sets
8-10 Reps
4B
Lat Pulldown (Neutral Grip)
3 Sets
8-10 Reps
5A
Dip
2 Sets
8-10 Reps
5B
Bicep Curl (Barbell)
2 Sets
8-10 Reps
Day 3
1
Run
1 Set
3 mins
2
Back Peddling Starting Position Sprint
2 Sets
40 Reps
3
Push-ups Sprint
2 Sets
40 Reps
4
Sprint
2 Sets
40 Reps
5
100m Sprint
2 Sets
AMRAP
Day 4
1
Power Jerk
2 Sets
2-3 Reps
2
Clean Pull
2 Sets
2-3 Reps
3
Hang Clean
2 Sets
2-3 Reps
4
Hang Snatch
2 Sets
2-3 Reps
5
Snatch Deadlift
2 Sets
2-3 Reps
6A
Standing Calf Raise
2 Sets
10-15 Reps
6B
Seated Calf Raise
2 Sets
10-15 Reps
Day 1
1
Trap Bar Jumps
3 Sets
3-5 Reps
2
Front Squat (Paused)
3 Sets
3-5 Reps
3
Single Leg Romanian Deadlift
3 Sets
5-8 Reps
4A
Lateral Lunge
3 Sets
5-8 Reps
4B
Box Jump
3 Sets
3-5 Reps
Day 2
1A
Med Ball Slam
3 Sets
5-8 Reps
1B
Med Ball Rotation Slam
3 Sets
5-8 Reps
2
Bench Press (Barbell)
3 Sets
3-5 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
3-5 Reps
4A
Dumbbell Row
3 Sets
8-10 Reps
4B
Lat Pulldown (Neutral Grip)
3 Sets
8-10 Reps
5A
Dip
2 Sets
8-10 Reps
5B
Bicep Curl (Barbell)
2 Sets
8-10 Reps
Day 3
1
Run
1 Set
3 mins
2
Back Peddling Starting Position Sprint
2 Sets
40 Reps
3
Push-ups Sprint
2 Sets
40 Reps
4
Sprint
2 Sets
40 Reps
5
100m Sprint
2 Sets
AMRAP
Day 4
1
Power Jerk
2 Sets
2-3 Reps
2
Clean Pull
2 Sets
2-3 Reps
3
Hang Clean
2 Sets
2-3 Reps
4
Hang Snatch
2 Sets
2-3 Reps
5
Snatch Deadlift
2 Sets
2-3 Reps
6A
Standing Calf Raise
2 Sets
10-15 Reps
6B
Seated Calf Raise
2 Sets
10-15 Reps
Day 1
1
Trap Bar Jumps
3 Sets
3-5 Reps
2
Front Squat (Paused)
3 Sets
3-5 Reps
3
Single Leg Romanian Deadlift
3 Sets
5-8 Reps
4A
Lateral Lunge
3 Sets
5-8 Reps
4B
Box Jump
3 Sets
3-5 Reps
Day 2
1A
Med Ball Slam
3 Sets
5-8 Reps
1B
Med Ball Rotation Slam
3 Sets
5-8 Reps
2
Bench Press (Barbell)
3 Sets
3-5 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
3-5 Reps
4A
Dumbbell Row
3 Sets
8-10 Reps
4B
Lat Pulldown (Neutral Grip)
3 Sets
8-10 Reps
5A
Dip
2 Sets
8-10 Reps
5B
Bicep Curl (Barbell)
2 Sets
8-10 Reps
Day 3
1
Run
1 Set
3 mins
2
Back Peddling Starting Position Sprint
2 Sets
40 Reps
3
Push-ups Sprint
2 Sets
40 Reps
4
Sprint
2 Sets
40 Reps
5
100m Sprint
2 Sets
AMRAP
Day 4
1
Power Jerk
2 Sets
2-3 Reps
2
Clean Pull
2 Sets
2-3 Reps
3
Hang Clean
2 Sets
2-3 Reps
4
Hang Snatch
2 Sets
2-3 Reps
5
Snatch Deadlift
2 Sets
2-3 Reps
6A
Standing Calf Raise
2 Sets
10-15 Reps
6B
Seated Calf Raise
2 Sets
10-15 Reps