Bodybuild the upper/ Athlete the lower

Great for athletes or people who think they are athletes. 
• Good for those that need to take a physical test that involves running and basic strength work. 
• 85% TM. [TRAINING MAX]
The percentages are based off your Training Max NOT YOUR ACTUAL 1 REP MAX ⚠️
65% means 65% of 85% of 1RM
So put in 85% of your 1RM at the start of the program to make things easier
• Not for beginners or people who have no history of jumping and running.

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Week 1

Week 2

Week 3

Assistance: Push Pull Single leg/core 
50-100 reps each


Squat (Barbell)

Prowler Push

Squat 

Assistance: Push Pull Single Leg/Core 
50-100 reps each

Deadlift (Barbell)

Deadlift

Running

Assistance: Push,Pull,Single leg/core 
25-50 reps each
Running: 1600m total

Overhead Press (Barbell)

Press day

Assistance: Push Pull Single-leg/core 
25-50 reps each 
Running: 1600m total

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