ATHLETIC PERFORMANCE · 4 DAYS/WK · GYM

Workout to boost athletic performance 4 days a week at the gym

Strength and power that transfer to your sport, not just to gym numbers. With all the equipment available. 4 days allow more volume per muscle group without burning out.

Goal
Athletic performance
Frequency
4 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
Upper Body
Strength & power
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
Session 2
Lower Body & Core
Strength & power
Exercise Sets Reps Rest
Barbell Hip Thrust 4-5 4-6 2-3 min
Cable Crunch 4-5 4-6 2-3 min
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
Session 3
Upper Body
Strength & power
Exercise Sets Reps Rest
Barbell Row 4-5 4-6 2-3 min
Barbell Biceps Curl 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 4
Lower Body & Core
Strength & power
Exercise Sets Reps Rest
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
Barbell Biceps Curl 4-5 4-6 2-3 min
Cable Triceps Pushdown 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.
4 days doubles frequency per muscle group: more weekly stimulus without compromising rest.
free test · 2 minutes

This is the base version.
Yours is better.

This routine knows nothing about you. Yours does: your exact level, your equipment, your schedule, your limitations. 13 questions and you generate it free.

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