ATHLETIC PERFORMANCE · 6 DAYS/WK · AT HOME
Workout to boost athletic performance 6 days a week at home
Strength and power that transfer to your sport, not just to gym numbers. No equipment, no commute. 6 days of high frequency for the truly consistent.
Goal
Athletic performance
Frequency
6 days / week
Where
At home
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 |
|---|---|---|---|
| Push-ups | 4-5 | 4-6 | 2-3 min |
| Chair Triceps Dips | 4-5 | 4-6 | 2-3 min |
| Plank | 4-5 | 30-45 s | 2-3 min |
| Burpees | 4-5 | 4-6 | 2-3 min |
| Mountain Climbers | 4-5 | 4-6 | 2-3 min |
Session 2
Pull
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Mountain Climbers | 4-5 | 4-6 | 2-3 min |
| Superman | 4-5 | 30-45 s | 2-3 min |
| Inverted Row (under a table) | 4-5 | 4-6 | 2-3 min |
| Plank | 4-5 | 30-45 s | 2-3 min |
| Burpees | 4-5 | 4-6 | 2-3 min |
Session 3
Legs
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Burpees | 4-5 | 4-6 | 2-3 min |
| Mountain Climbers | 4-5 | 4-6 | 2-3 min |
| Calf Raises | 4-5 | 4-6 | 2-3 min |
| Squats | 4-5 | 4-6 | 2-3 min |
| Lunges | 4-5 | 4-6 | 2-3 min |
Session 4
Push
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Push-ups | 4-5 | 4-6 | 2-3 min |
| Chair Triceps Dips | 4-5 | 4-6 | 2-3 min |
| Plank | 4-5 | 30-45 s | 2-3 min |
| Burpees | 4-5 | 4-6 | 2-3 min |
| Mountain Climbers | 4-5 | 4-6 | 2-3 min |
Session 5
Pull
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Superman | 4-5 | 30-45 s | 2-3 min |
| Inverted Row (under a table) | 4-5 | 4-6 | 2-3 min |
| Plank | 4-5 | 30-45 s | 2-3 min |
| Burpees | 4-5 | 4-6 | 2-3 min |
| Mountain Climbers | 4-5 | 4-6 | 2-3 min |
Session 6
Legs
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Plank | 4-5 | 30-45 s | 2-3 min |
| Burpees | 4-5 | 4-6 | 2-3 min |
| Mountain Climbers | 4-5 | 4-6 | 2-3 min |
| Calf Raises | 4-5 | 4-6 | 2-3 min |
| Squats | 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.
No commute = no excuses. Consistency always beats the perfect routine you never do.
6 days: high frequency, each group trained twice a week to maximize total volume.
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