ATHLETIC PERFORMANCE · 3 DAYS/WK · GYM
Workout to boost athletic performance 3 days a week at the gym
Strength and power that transfer to your sport, not just to gym numbers. With all the equipment available. 3 days: the perfect balance between effort and recovery.
Goal
Athletic performance
Frequency
3 days / week
Where
Gym
Sample routine
Strength & power
Move the load with explosive intent on the way up and control the way down.
Session 1
Push
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | 4-5 | 4-6 | 2-3 min |
| Barbell Overhead Press | 4-5 | 4-6 | 2-3 min |
| Cable Triceps Pushdown | 4-5 | 4-6 | 2-3 min |
| Lateral Raises | 4-5 | 4-6 | 2-3 min |
| Cable Crunch | 4-5 | 4-6 | 2-3 min |
Session 2
Pull
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Row | 4-5 | 4-6 | 2-3 min |
| Barbell Biceps Curl | 4-5 | 4-6 | 2-3 min |
| Cable Crunch | 4-5 | 4-6 | 2-3 min |
| Deadlift | 4-5 | 4-6 | 2-3 min |
| Lat Pulldown | 4-5 | 4-6 | 2-3 min |
Session 3
Legs
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | 4-5 | 4-6 | 2-3 min |
| Deadlift | 4-5 | 4-6 | 2-3 min |
| Lat Pulldown | 4-5 | 4-6 | 2-3 min |
| Barbell Overhead Press | 4-5 | 4-6 | 2-3 min |
| Barbell Row | 4-5 | 4-6 | 2-3 min |
Warm up 5-10 min before starting and stretch afterward.
why it works
3 key reasons
Explosive strength patterns applied to your sport's movement, not muscle isolation.
Exact load progression every week: add 2.5 kg and the muscle knows it has to grow.
3 days is the frequency with the best impact-to-recovery ratio for most people.
free test · 2 minutes
This is the base version.
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