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Becoming an Athlete
by Christian Harris
22 athletes joined
Program Description
This program is for beginners, intermediate, or those that are coming off of injury but still need the stimulus of an athlete. I created this program, when I broke my leg, could lift weights but could not sprint or jump just yet. This program with combination with sprinting and plyometrics 2-3 times a week is as good a program ad any. You can do this workout for as many weeks as needed. If there is demand for more advanced program I will make one.
Program Overview
Level
Beginner, Intermediate, Novice
Goal
Athletics, Muscle & Sculpting, Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
80 minutes
Created
Mar 10, 2024 07:14
Last Edited
Jun 21, 2024 02:54
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Week 1
1 / 4 Weeks
Day 2
1A
Squat (Barbell)
4 Sets
5 Reps
@8.5
1B
Bench Press (Barbell)
4 Sets
5 Reps
@8.5
2A
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
2B
Bent Over Row (Barbell)
4 Sets
8 Reps
@8
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
6 Reps
@8
3B
Overhead Press (Barbell)
3 Sets
6 Reps
@8
Day 1
1A
Trapbar High Pull
5 Sets
3 Reps
@7
1B
Single Arm Push Press (Dumbbell)
5 Sets
6 Reps
@7
2A
Step-Up (Weighted)
3 Sets
5 Reps
@6.5
2B
Plyo Push Up
3 Sets
6 Reps
@6.5
3A
Kettlebell Swing
4 Sets
6 Reps
@6.5
3B
Lateral Med Ball Throw
4 Sets
6 Reps
@6.5
4
Farmer's Walk (Weighted)
3 Sets
1 Reps
@8
Day 3
1A
Chest Press (Machine)
3 Sets
10 Reps
@8
1B
Lat Pulldown
3 Sets
10 Reps
@8
2A
Overhead Tricep Extension (Cable)
4 Sets
10 Reps
@8
2B
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@8
3A
Lateral Raise (Cable)
4 Sets
10 Reps
@8
3B
Face Pull
4 Sets
10 Reps
@8
4A
Bicep Curl (Cable)
4 Sets
10 Reps
@8
4B
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
@8
Day 1
1A
Trapbar High Pull
5 Sets
3 Reps
@7
1B
Single Arm Push Press (Dumbbell)
5 Sets
6 Reps
@7
2A
Step-Up (Weighted)
3 Sets
5 Reps
@6.5
2B
Plyo Push Up
3 Sets
6 Reps
@6.5
3A
Kettlebell Swing
4 Sets
6 Reps
@6.5
3B
Lateral Med Ball Throw
4 Sets
6 Reps
@6.5
4
Farmer's Walk (Weighted)
3 Sets
1 Reps
@8
Day 2
1A
Squat (Barbell)
4 Sets
5 Reps
@8.5
1B
Bench Press (Barbell)
4 Sets
5 Reps
@8.5
2A
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
2B
Bent Over Row (Barbell)
4 Sets
8 Reps
@8
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
6 Reps
@8
3B
Overhead Press (Barbell)
3 Sets
6 Reps
@8
Day 3
1A
Chest Press (Machine)
3 Sets
10 Reps
@8
1B
Lat Pulldown
3 Sets
10 Reps
@8
2A
Overhead Tricep Extension (Cable)
4 Sets
10 Reps
@8
2B
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@8
3A
Lateral Raise (Cable)
4 Sets
10 Reps
@8
3B
Face Pull
4 Sets
10 Reps
@8
4A
Bicep Curl (Cable)
4 Sets
10 Reps
@8
4B
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
@8
Day 1
1A
Trapbar High Pull
5 Sets
3 Reps
@7
1B
Single Arm Push Press (Dumbbell)
5 Sets
6 Reps
@7
2A
Step-Up (Weighted)
3 Sets
5 Reps
@6.5
2B
Plyo Push Up
3 Sets
6 Reps
@6.5
3A
Kettlebell Swing
4 Sets
6 Reps
@6.5
3B
Lateral Med Ball Throw
4 Sets
6 Reps
@6.5
4
Farmer's Walk (Weighted)
3 Sets
1 Reps
@8
Day 2
1A
Squat (Barbell)
4 Sets
5 Reps
@8.5
1B
Bench Press (Barbell)
4 Sets
5 Reps
@8.5
2A
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
2B
Bent Over Row (Barbell)
4 Sets
8 Reps
@8
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
6 Reps
@8
3B
Overhead Press (Barbell)
3 Sets
6 Reps
@8
Day 3
1A
Chest Press (Machine)
3 Sets
10 Reps
@8
1B
Lat Pulldown
3 Sets
10 Reps
@8
2A
Overhead Tricep Extension (Cable)
4 Sets
10 Reps
@8
2B
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@8
3A
Lateral Raise (Cable)
4 Sets
10 Reps
@8
3B
Face Pull
4 Sets
10 Reps
@8
4A
Bicep Curl (Cable)
4 Sets
10 Reps
@8
4B
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
@8
Day 1
1A
Trapbar High Pull
5 Sets
3 Reps
@7
1B
Single Arm Push Press (Dumbbell)
5 Sets
6 Reps
@7
2A
Step-Up (Weighted)
3 Sets
5 Reps
@6.5
2B
Plyo Push Up
3 Sets
6 Reps
@6.5
3A
Kettlebell Swing
4 Sets
6 Reps
@6.5
3B
Lateral Med Ball Throw
4 Sets
6 Reps
@6.5
4
Farmer's Walk (Weighted)
3 Sets
1 Reps
@8
Day 2
1A
Squat (Barbell)
4 Sets
5 Reps
@8.5
1B
Bench Press (Barbell)
4 Sets
5 Reps
@8.5
2A
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
2B
Bent Over Row (Barbell)
4 Sets
8 Reps
@8
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
6 Reps
@8
3B
Overhead Press (Barbell)
3 Sets
6 Reps
@8
Day 3
1A
Chest Press (Machine)
3 Sets
10 Reps
@8
1B
Lat Pulldown
3 Sets
10 Reps
@8
2A
Overhead Tricep Extension (Cable)
4 Sets
10 Reps
@8
2B
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@8
3A
Lateral Raise (Cable)
4 Sets
10 Reps
@8
3B
Face Pull
4 Sets
10 Reps
@8
4A
Bicep Curl (Cable)
4 Sets
10 Reps
@8
4B
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
@8