Program Description
speed strength agility
Program Overview
- LevelNovice
- GoalAthletics
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedMay 16, 2024 12:32
- Last EditedSep 05, 2024 05:46
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
2
Romanian Deadlift (Barbell)
3
12 reps
3
Lateral Raise (Dumbbell)
3
12 reps
4
Bicep Curl (Dumbbell)
3
12 reps
5
Push Up
3
12 reps
6
Pullover (Dumbbell)
3
12 reps
7
Seated Row (Cable)
3
12 reps
8
Chin-Up (Bodyweight)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
2
Romanian Deadlift (Barbell)
3
12 reps
3
Lateral Raise (Dumbbell)
3
12 reps
4
Bicep Curl (Dumbbell)
3
12 reps
5
Push Up
3
12 reps
6
Pullover (Dumbbell)
3
12 reps
7
Seated Row (Cable)
3
12 reps
8
Chin-Up (Bodyweight)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
2
Romanian Deadlift (Barbell)
4
12 reps
3
Lateral Raise (Dumbbell)
4
12 reps
4
Bicep Curl (Dumbbell)
4
12 reps
5
Push Up
4
12 reps
6
Pullover (Dumbbell)
4
12 reps
7
Seated Row (Cable)
4
12 reps
8
Chin-Up (Bodyweight)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
2
Romanian Deadlift (Barbell)
4
12 reps
3
Lateral Raise (Dumbbell)
4
12 reps
4
Bicep Curl (Dumbbell)
4
12 reps
5
Push Up
4
12 reps
6
Pullover (Dumbbell)
4
12 reps
7
Seated Row (Cable)
4
12 reps
8
Chin-Up (Bodyweight)
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
2
Hyperextension
3
12 reps
3
Leg Extension
3
12 reps
4
Lat Pulldown
3
12 reps
5
Upright Row (Dumbbell)
3
12 reps
6
Push Up
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
2
Hyperextension
3
12 reps
3
Leg Extension
3
12 reps
4
Lat Pulldown
3
12 reps
5
Upright Row (Dumbbell)
3
12 reps
6
Push Up
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
12 reps
2
Hyperextension
4
12 reps
3
Leg Extension
4
12 reps
4
Lat Pulldown
4
12 reps
5
Upright Row (Dumbbell)
4
12 reps
6
Push Up
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
12 reps
2
Hyperextension
4
12 reps
3
Leg Extension
4
12 reps
4
Lat Pulldown
4
12 reps
5
Upright Row (Dumbbell)
4
12 reps
6
Push Up
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
3
12 reps
2
Box Jump
3
12 reps
3
Front Raise
3
12 reps
4
Hammer Curl
3
12 reps
5
Push Up
3
12 reps
6
Kettlebell Gorilla Row
3
12 reps
7
Military Press (Barbell)
3
12 reps
8
Dip (Bodyweight)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
3
12 reps
2
Box Jump
3
12 reps
3
Front Raise
3
12 reps
4
Hammer Curl
3
12 reps
5
Push Up
3
12 reps
6
Kettlebell Gorilla Row
3
12 reps
7
Military Press (Barbell)
3
12 reps
8
Dip (Bodyweight)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
4
12 reps
2
Box Jump
4
12 reps
3
Front Raise
4
12 reps
4
Hammer Curl
4
12 reps
5
Push Up
4
12 reps
6
Kettlebell Gorilla Row
4
12 reps
7
Military Press (Barbell)
4
12 reps
8
Dip (Bodyweight)
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
4
12 reps
2
Box Jump
4
12 reps
3
Front Raise
4
12 reps
4
Hammer Curl
4
12 reps
5
Push Up
4
12 reps
6
Kettlebell Gorilla Row
4
12 reps
7
Military Press (Barbell)
4
12 reps
8
Dip (Bodyweight)
4
12 reps
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)3 Sets
12 Reps
2
Romanian Deadlift (Barbell)3 Sets
12 Reps
3
Lateral Raise (Dumbbell)3 Sets
12 Reps
4
Bicep Curl (Dumbbell)3 Sets
12 Reps
5
Push Up3 Sets
12 Reps
6
Pullover (Dumbbell)3 Sets
12 Reps
7
Seated Row (Cable)3 Sets
12 Reps
8
Chin-Up (Bodyweight)3 Sets
12 Reps
Day 2
1
Step-Up (Weighted)3 Sets
12 Reps
2
Hyperextension3 Sets
12 Reps
3
Leg Extension3 Sets
12 Reps
4
Lat Pulldown3 Sets
12 Reps
5
Upright Row (Dumbbell)3 Sets
12 Reps
6
Push Up3 Sets
12 Reps
Day 3
1
Lunge (Bodyweight)3 Sets
12 Reps
2
Box Jump3 Sets
12 Reps
3
Front Raise3 Sets
12 Reps
4
Hammer Curl3 Sets
12 Reps
5
Push Up3 Sets
12 Reps
6
Kettlebell Gorilla Row3 Sets
12 Reps
7
Military Press (Barbell)3 Sets
12 Reps
8
Dip (Bodyweight)3 Sets
12 Reps