Be an athlete

This program can be run both in and out of season to ensure a strong, solid athletic base is built and maintained. 
To make sure you progress week to week, try to add 5lbs to whatever weight you used the previous week OR that you are completing the exercise with better form and range of motion. 
The days you’re not lifting, should be cardio and/or recovery focused. Think sprints, ladders, footwork and mobility

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Power Clean

Squat (Barbell)

Seated Row (Cable)

Lat Pulldown

Lunge (Dumbbell)

Box Jump

Hammer Curl

Incline Bench Press (Barbell)

Bench Press (Dumbbell)

Rear Delt Fly (Machine)

Shrug (Barbell)

Skull Crusher

Push Up

Front Squat (Barbell)

Standing Calf Raise

Hip Abductor (Machine)

Good Morning

Bicep Curl (Barbell)

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Military Press (Barbell)

Tricep Rope Push Down (Cable)

Dip (Weighted)

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