ATHLETIC PERFORMANCE · 6 DAYS/WK · GYM
Workout to boost athletic performance 6 days a week at the gym
Strength and power that transfer to your sport, not just to gym numbers. With all the equipment available. 6 days of high frequency for the truly consistent.
Goal
Athletic performance
Frequency
6 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 |
Session 4
Push
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| 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 |
| Barbell Bench Press | 4-5 | 4-6 | 2-3 min |
Session 5
Pull
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| 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 |
| Barbell Row | 4-5 | 4-6 | 2-3 min |
Session 6
Legs
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Cable Triceps Pushdown | 4-5 | 4-6 | 2-3 min |
| Lateral Raises | 4-5 | 4-6 | 2-3 min |
| Barbell Squat | 4-5 | 4-6 | 2-3 min |
| Leg Press | 4-5 | 4-6 | 2-3 min |
| Barbell Hip Thrust | 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.
6 days: high frequency, each group trained twice a week to maximize total volume.
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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