Stone Built Strength Athletic Build

4 week programs geared towards improving athletic performance and aesthetics. The program uses a combination of strength, hypertrophy, and explosiveness training. If you have a specific goal a more specialized program will be beneficial, but this is a nice starting place if you want a more general approach.

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Week 1

Week 2

Week 3

Week 4

Box Jump

Squat (Barbell)

Step-Up (Weighted)

Single Leg Romanian Deadlift

Standing Calf Raise

Hanging Leg Raise

Lower Explosive

Push Press (Barbell)

Bench Press (Barbell)

Pendlay Row

Pull-Up (Bodyweight)

Band Pull Apart

Decline Crunch (Weighted)

Upper Explosive

Lat Pulldown

Chest Supported Row (Machine)

Single Arm Iso Row

Face Pull

Back Hypertrophy

Incline Bench Press (Smith Machine)

Chest Press (Machine)

Chest Fly (Cable)

Dip (Bodyweight)

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