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Dylan’s General Athletic Training Program

by Dylan C.
1 athletes joined

Program Description

This program is designed to improve performance in athletic environments such as: - Jumping - Running - Agility - Strength This takes place over the course of 4 weeks, the first 3 getting more intense than the previous week, and then a deload week on the 4th.

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Olympic Weightlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jul 15, 2025 09:08
  • Last Edited
    Jul 18, 2025 01:24
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprints
5
30 reps
RPE 10
2
Lateral Jump
3
6 reps
RPE 10
3
Pogo Jump
3
10 reps
RPE 10
4
Broad Jump
3
5 reps
RPE 10
5
Power Clean
4
5 reps
80%
6
Squat (Barbell)
4
6 reps
80%
7
Romanian Deadlift (Barbell)
4
6 reps
80%
8
Standing Calf Raise
3
5 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprints
5
30 reps
RPE 10
2
Lateral Jump
3
6 reps
RPE 10
3
Pogo Jump
3
10 reps
RPE 10
4
Broad Jump
3
5 reps
RPE 10
5
Power Clean
4
4 reps
85%
6
Squat (Barbell)
4
5 reps
85%
7
Romanian Deadlift (Barbell)
4
5 reps
85%
8
Standing Calf Raise
3
5 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprints
5
30 reps
RPE 10
2
Lateral Jump
3
6 reps
RPE 10
3
Pogo Jump
3
10 reps
RPE 10
4
Broad Jump
3
5 reps
RPE 10
5
Power Clean
4
3 reps
90%
6
Squat (Barbell)
4
3 reps
90%
7
Romanian Deadlift (Barbell)
4
3 reps
90%
8
Standing Calf Raise
3
3 reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprints
5
30 reps
RPE 10
2
Lateral Jump
3
6 reps
RPE 10
3
Pogo Jump
3
10 reps
RPE 10
4
Broad Jump
3
5 reps
RPE 10
5
Power Clean
4
3 reps
65%
6
Squat (Barbell)
4
3 reps
70%
7
Romanian Deadlift (Barbell)
4
3 reps
70%
8
Standing Calf Raise
3
3 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprints
6
30 reps
RPE 10
2
Lateral Jump
3
6 reps
RPE 10
3
Jump Squat
4
5 reps
RPE 10
4
Power Clean
4
4 reps
75%
5
Squat (Barbell)
4
8 reps
75%
6
Romanian Deadlift (Barbell)
4
8 reps
75%
7
Standing Calf Raise
3
5 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprints
6
30 reps
RPE 10
2
Lateral Jump
3
6 reps
RPE 10
3
Jump Squat
4
5 reps
RPE 10
4
Power Clean
4
3 reps
80%
5
Squat (Barbell)
4
6 reps
80%
6
Romanian Deadlift (Barbell)
4
6 reps
80%
7
Standing Calf Raise
3
5 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprints
6
30 reps
RPE 10
2
Lateral Jump
3
6 reps
RPE 10
3
Jump Squat
4
5 reps
RPE 10
4
Power Clean
4
3 reps
80%
5
Squat (Barbell)
4
6 reps
80%
6
Romanian Deadlift (Barbell)
4
6 reps
80%
7
Standing Calf Raise
3
5 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprints
6
30 reps
RPE 10
2
Lateral Jump
3
6 reps
RPE 10
3
Jump Squat
4
5 reps
RPE 10
4
Power Clean
4
3 reps
65%
5
Squat (Barbell)
4
5 reps
65%
6
Romanian Deadlift (Barbell)
4
5 reps
65%
7
Standing Calf Raise
3
3 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprints
10
30 reps
RPE 10
2
Jump Squat
4
5 reps
RPE 10
3
Power Clean
4
3 reps
65%
4
Squat (Barbell)
4
8 reps
70%
5
Romanian Deadlift (Barbell)
4
8 reps
70%
6
Standing Calf Raise
3
5 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprints
10
30 reps
RPE 10
2
Jump Squat
4
5 reps
RPE 10
3
Power Clean
4
3 reps
70%
4
Squat (Barbell)
4
8 reps
75%
5
Romanian Deadlift (Barbell)
4
3 reps
75%
6
Standing Calf Raise
3
5 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprints
10
30 reps
RPE 10
2
Jump Squat
4
5 reps
RPE 10
3
Power Clean
4
1 reps
75%
4
Squat (Barbell)
4
5 reps
80%
5
Romanian Deadlift (Barbell)
4
3 reps
80%
6
Standing Calf Raise
3
3 reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprints
10
30 reps
RPE 10
2
Jump Squat
4
5 reps
RPE 10
3
Power Clean
4
1 reps
60%
4
Squat (Barbell)
4
5 reps
60%
5
Romanian Deadlift (Barbell)
4
3 reps
60%
6
Standing Calf Raise
3
3 reps
60%
Week 1
1 / 4 Weeks
Day 1
1
Sprints
5 Sets
30 Reps
@10
2
Lateral Jump
3 Sets
6 Reps
@10
3
Pogo Jump
3 Sets
10 Reps
@10
4
Broad Jump
3 Sets
5 Reps
@10
5
Power Clean
4 Sets
5 Reps
80%
6
Squat (Barbell)
4 Sets
6 Reps
80%
7
Romanian Deadlift (Barbell)
4 Sets
6 Reps
80%
8
Standing Calf Raise
3 Sets
5 Reps
80%
Day 3
1
Sprints
10 Sets
30 Reps
@10
2
Jump Squat
4 Sets
5 Reps
@10
3
Power Clean
4 Sets
3 Reps
65%
4
Squat (Barbell)
4 Sets
8 Reps
70%
5
Romanian Deadlift (Barbell)
4 Sets
8 Reps
70%
6
Standing Calf Raise
3 Sets
5 Reps
80%
Day 2
1
Sprints
6 Sets
30 Reps
@10
2
Lateral Jump
3 Sets
6 Reps
@10
3
Jump Squat
4 Sets
5 Reps
@10
4
Power Clean
4 Sets
4 Reps
75%
5
Squat (Barbell)
4 Sets
8 Reps
75%
6
Romanian Deadlift (Barbell)
4 Sets
8 Reps
75%
7
Standing Calf Raise
3 Sets
5 Reps
80%