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.