ATHLETIC PERFORMANCE · GYM
Workout to boost athletic performance at the gym
Strength and power that transfer to your sport, not just to gym numbers. With all the equipment available.
Goal
Athletic performance
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.
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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