ATHLETE
PROGRAM
1.0
ATHLETE PROGRAM 1.0
INFO
I am extremely excited to start our work together! First things first though, if you haven’t yet, please download
MyFitnessPal from your App Store. Don’t worry about setting your exact goals, weights, etc., in the application
because setting custom goals can be pretty difficult using the app. What I like to do is set all of my “goal” macros to
0 and just be sure I know what my macronutrient goals are daily (how many grams of protein, carbs and fat I am
aiming for). Using this app alone with a food scale, I want you to weigh and track EVERYTHING that you eat or
drink throughout the day.
Each week, we’ll take an average weigh-in so we can get a good idea of your progress. That being said, each
morning I’ll need you to weigh yourself, after having used the bathroom and before eating or drinking anything so
we can be as accurate as possible.
In order for me to accurately help you, it’s absolutely necessary that you track your meals, fruits, veggies, toppings,
sauces, oils (if you use oils to cook, but I recommend using a non-stick cooking spray, which I don’t need you to
track). My point is, TRACK EVERYTHING. It’ll be annoying at first, but the app saves your recent history, so after a
bit of time, tracking a whole day may take 2-5 minutes of your day and will make this entire process much easier on
both of us.
As a reminder, here are a few “rules” to flexible dieting. Stay within these guidelines, be accurate, and see results:
•
There are no “good” and “bad” foods.
•
With that said, it’s important we hit adequate micronutrients, not just macronutrients.
•
Do your best to have a minimum of 1-2 servings or fruit and veggies per day.
•
I have no rules about meal timing. If you enjoy and feel best eating 6 meals per day, by all means. If 2-3
meals works better, go for it. Just be sure that you meet these guidelines and hit your daily macros.
•
Your fiber intake should be between 25-40 grams daily.
•
I want you to be sure 80-90% of your daily macros come from whole foods (chicken, beef, turkey, fish, oats,
rice, veggies, fruits, peanut butter, nuts, oils, eggs, whole wheat products, etc).
•
Take on serving of fish oil daily to meet your EPA/DHA requirements.
•
While we’re on the topic of fish oil, let’s talk about supplements. All I recommend is fish oil, a multivitamin,
and creatine monohydrate (5 grams daily).
•
Protein powder is technically considered a food source, so if it helps you hit your protein goal, then by all
means.
•
An occasional pre-workout is completely optional.
•
Water intake should be between 1-2 gallons per day.
ATHLETE PROGRAM 1.0
GROCERY LIST
ATHLETE PROGRAM 1.0
WEEK 1-4
DAY 1 PUSH DAY (CHEST, SHOULDER, TRICEP)
DAY 2 PULL DAY (BACK, BICEP, CARDIO)
DAY 3 CONDITIONING
DAY 4 LOWER BODY
DAY 5 UPPER DAY
DAY 6 LONG RUN
ATHLETE PROGRAM 1.0
DAY 1, WEEK 1 (PUSH DAY)
MOVEMENT
Push Ups
SETS
4
REPS
25
REST TIME
1 Minute
NOTES
The main goal
is to complete
100 push ups.
If you cannot
do sets of 25
reps - break it
up to ensure
you complete
100 repetitions
total.
Dumbbell
Bench Press
1
10
1:30 Minute
Complete one
set with a
moderate
weight, after
properly
warming up,
for 10 reps.
Next, move on
to a 5 x 5 with
a heavier
weight.
Dumbbell
Bench Press
Dips
5
5
1:30 Minute
3
15
1 Minute
Tricep
Extension
Standing
Shoulder Press
3
15
1 Minute
4
12
1:30 Minute
Bodyweight
You can
complete this
movement
using either a
ATHLETE PROGRAM 1.0
barbell or
dumbbells.
Hanging Leg
Raises
Cable Crunches
4
4
1 Minute
4
4
1 Minute
DAY 2, WEEK 1 (PULL DAY)
MOVEMENT
Pull Up
Pyramid
SETS
10
REPS
55
REST TIME
NOTES
Start with 1
pull up, rest 10
seconds,
complete 2
pull ups, rest
10 seconds,
complete 3
pull ups, rest
10
seconds...comp
lete this
pyramid until
you reach 10
pull ups.
Barbell Row
4
10
1 Minute
This is a
superset
movement.
Complete the
barbell row
and then move
directly into
the lat pull
down. Rest 1
minute after
doing both
exercises.
Lat Pull Down
4
10
ATHLETE PROGRAM 1.0
Decline Sit Ups
Bicep Dumbell
Curl
4
3
25
15
Preacher Curl
2 Mile Run
3
10
45 Seconds
1 Minute
This is a
superset
movement.
Complete the
bicep
dumbbell curl
and then move
directly into
the preacher
curl. Rest 1
minute after
doing both
exercises.
Complete a
moderately
paced 2 mile
run. The
running will
progress
throughout
the program.
DAY 3, WEEK 1 (CONDITIONING)
MOVEMENT
50 Pull Ups
50 Push Ups
50 Deadlifts (Scale As Needed)
50 Bench Press (Scale As Needed)
50 Weighted Squat Jumps or Box Jumps
500 Meter Row or 1 Mile Run
50 Leg Raises
ATHLETE PROGRAM 1.0
DAY 4, WEEK 1 (LOWER BODY)
MOVEMENT
Sprints
SETS
200 Meters
REPS
4
REST TIME
200 Meters
NOTES
Complete at
90% after
warming up.
Sprint 200
meters and jog
200 meters x 4
rounds.
Walking
Barbell Lunges
4
20 (Each Leg)
1 Minute
This is a
superset
movement.
Complete the
walking
barbell lunges
with a weight
you can
handle for 20
reps and then
move directly
into the
bodyweight
squats and
then rest 1
minute
between.
Bodyweight
Squats
4
25
r
ATHLETE PROGRAM 1.0
Barbell Squats
1
10
1 Minute
Barbell Squats
Bodyweight
Glutei Bridges
Bicycle Kicks
5
4
5
15
1 Minute
45 Seconds
4
As Many Reps
Possible
1 Minute
Cable Crunches
4
15-20
Complete one
set with a
moderate
weight, after
properly
warming up,
for 10 reps.
Next, move on
to a 5 x 5 with
a heavier
weight.
This is a
superset
movement.
DAY 5, WEEK 1 (UPPER BODY)
MOVEMENT
Planks
Chest Cable
Flys
Incline Barbell
Chest Press
Dumbbell
Lateral Raises
Pull Ups
Single Arm
Dumbbell Row
Standing
Barbell Curl
Close Grip
Bench Press
Cable Crunches
SETS
3
4
REPS
45 Seconds
12
REST TIME
1 Minute
1 Minute
4
8-10
1 Minute
4
15
45 Seconds
4
4
10
10
1 Minute
1 Minute
5
10-12
1 Minute
4
10
45 Seconds
4
15-20
1 Minute
NOTES
ATHLETE PROGRAM 1.0
DAY 6, WEEK 1 (LONG RUN)
MOVEMENT
4 Mile Run
NOTES
Moderate Pace
DAY 1, WEEK 2 (PUSH DAY)
MOVEMENT
Bench Press
Incline
Dumbbell Flys
SETS
4
4
REPS
8-10
10-12
REST TIME
1 Minute
1 Minute
NOTES
Push Ups
Dips
Overhead
dumbbell
Tricep
Extension
Front Plate
Raises
4
3
3
20
15
15
1 Minute
Bodyweight
5
15-20
45 Seconds
Depending on
your strength
level use a
10lb, 25lb,
35lb or 45lb
plate.
This is a
superset
movement.
Complete the
incline
dumbbell flys
and then move
directly into
the push ups
and then rest 1
minute
between.
ATHLETE PROGRAM 1.0
Planks
3
45 Seconds
Cable Crunches
4
15-20
1 Minute
This is a
superset
movement.
DAY 2, WEEK 2 (PULL DAY)
MOVEMENT
Low Cable
Rows
Chin Ups
SETS
4
REPS
10-12
REST TIME
1 Minute
NOTES
4
As Many Reps
Possible
1:30 Minute
This is a
superset
movement.
Complete as
many reps as
possible in
chin ups, rest
15 seconds,
complete as
many reps as
possible with
pull ups, rest 1
minute and 30
seconds.
Pull Ups
4
Decline Sit Ups
4
As Many Reps
Possible
25
45 Second
Add resistance
with a
medicine ball
if possible.
15
1 Minute
This is a
superset
Bicep Dumbbell 3
Hammer Curl
ATHLETE PROGRAM 1.0
movement.
Complete the
bicep
dumbbell curl
and then move
directly into
the preacher
curl. Rest 1
minute after
doing both
exercises.
Cable Bicep
Curls
Spints
3
15
20
50 Meters
30 Seconds
Complete 20 x
50 meters with
30 seconds in
between each
set.
DAY 3, WEEK 2 (CONDITIONING)
MOVEMENT
1 Mile Run
NOTES
(Warm Up)
30 Minute Timer, Complete As Many
Times Possible
10 Pull Ups
15 Kettlebell Swings
20 Box Jumps
10 Push Ups
10 Leg Raises
1 Mile Run
(Cool Down)
DAY 4, WEEK 2 (LOWER BODY)
MOVEMENT
SETS
REPS
REST TIME
NOTES
ATHLETE PROGRAM 1.0
Bodyweight
Squats
Hanging Leg
Raises
3
15
30 Seconds
4
15-20
1 Minute
L-Sits
Front Squats
Leg Extension
Stiff Leg
Deadlift
Leg Curl
4
4
4
4
10-15 Seconds
8-10
10-12
15-20
1 Minute
1 Minute
1 Minute
4
15-20
1 Minute
Lower Body
Warm Up
This is a
superset
movement.
Complete the
hanging leg
raises for 1520 reps and
then move
directly into
bodyweight Lsits. These can
be completed
on a dip bar,
between two
benches or
from the pull
up bar. Rest 1
minute after
both exercises
are completed
in between the
sets.
This is a
superset
movement.
Complete the
leg curl
machine and
then move
directly into
the
bodyweight
ATHLETE PROGRAM 1.0
squats and
then rest 1
minute
between.
Bodyweight
Squats
4
25
DAY 5, WEEK 2 (UPPER BODY)
MOVEMENT
Push Ups
SETS
4
REST TIME
45 Seconds
4
REPS
As Many Reps
Possible
As Many Reps
Possible
10-12
Pull Ups
4
Single Arm
Dumbbell Row
Dumbbell
Chest Press
Handstand
Push Ups
4
8-10
1 Minute
4
As Many Reps
Possible
1 Minute
Cable Face Pull
4
15
NOTES
45 Seconds
1 Minute
This is a
superset
movement.
Complete the
hand stand
push ups and
then move
directly into
the cable face
pulls. Rest 1
minute in
between sets.
ATHLETE PROGRAM 1.0
Dips
5
As Many Reps
Possible
45 Seconds
Close Grip
Bench Press
Intervals
4
10
45 Seconds
800 Meters
4
400 Meters
Bodyweight
but feel free to
add weight.
Complete 800
meter “race
pace” interval
and then jog
400 meters.
Repeat x 4
DAY 6, WEEK 2 (LONG RUN)
MOVEMENT
6 Mile Run
NOTES
Moderate Pace
DAY 1, WEEK 3 (PUSH DAY)
MOVEMENT
Push Ups
SETS
4
REPS
25
REST TIME
1 Minute
NOTES
The main goal
is to complete
100 push ups.
If you cannot
do sets of 25
reps - break it
up to ensure
you complete
100 repetitions
total.
Dumbbell
Bench Press
1
10
1:30 Minute
Complete one
set with a
moderate
weight, after
properly
warming up,
ATHLETE PROGRAM 1.0
for 10 reps.
Next, move on
to a 5 x 5 with
a heavier
weight.
Dumbbell
Bench Press
Dips
Tricep
Extensions
Standing
Shoulder Press
5
5
3
3
15
15
1 Minute
1 Minute
Bodyweight
4
12
1:30 Minute
You can
complete this
movement
using either a
barbell or
dumbbells.
Reverse
Butterfly
Crunches
4
As Many Reps
Possible
1 Minute
This is a
superset
movement.
Cable Crunches
4
15-20
DAY 2, WEEK 3 (PULL DAY)
MOVEMENT
Pull Up
Pyramid
SETS
10
REPS
55
REST TIME
NOTES
Start with 1
pull up, rest 10
seconds,
complete 2
pull ups, rest
10 seconds,
complete 3
pull ups, rest
10
seconds...comp
lete this
pyramid until
ATHLETE PROGRAM 1.0
you reach 10
pull ups.
Barbell Row
4
10
1:30 Minute
This is a
superset
movement.
Complete the
barbell row
and then move
directly into
the lat pull
down. Rest 1
minute after
doing both
exercises.
Lat Pull Down
Decline Sit Up
4
4
10
25
45 Seconds
Add resistance
with a
medicine ball
if possible.
Bicep Dumbbell 3
Curl
15
1 Minute
This is a
superset
movement.
Complete the
bicep
dumbbell curl
and then move
directly into
the preacher
curl. Rest 1
minute after
doing both
exercises.
Preacher Curl
2 Mile Run
10
3
Complete a
moderately
paced 2 mile
ATHLETE PROGRAM 1.0
run. The
running will
progress
throughout
the program.
DAY 3, WEEK 3 (CONDITIONING)
MOVEMENT
NOTES
Complete For Time
50 Burpees
100 Push Ups
100 Pull Ups
200 Body Squats
50 Burpees
1.5 Run
2% Incline
DAY 4, WEEK 3 (LOWER DAY)
MOVEMENT
Sprints
SETS
200 Meters
REPS
4
REST TIME
200 Meters
NOTES
Complete at
90% after
warming up.
Sprint 200
meters and jog
ATHLETE PROGRAM 1.0
200 meters x 4
rounds.
Walking
Barbell Lunges
4
20 Each Leg
1 Minute
This is a
superset
movement.
Complete the
walking
barbell lunges
with a weight
you can
handle for 20
reps and then
move directly
into the
bodyweight
squats and
then rest 1
minute
between.
Bodyweight
Squats
Barbell Squats
4
25
1
10
1 Minute
Complete one
set with a
moderate
weight, after
properly
warming up,
for 10 reps.
Next, move on
to a 5 x 5 with
a heavier
weight.
Barbell Squats
Bodyweight
Glutei Bridges
5
5
5
15
1 Minute
45 Seconds
ATHLETE PROGRAM 1.0
Reverse
Butterfly
Crunches
Cable Crunches
4
As Many Reps
Possible
4
15-20
1 Minute
his is a
superset
movement.
DAY 5, WEEK 3 (UPPER DAY)
MOVEMENT
Planks
Chest Cable
Flys
Incline Barbell
Chest Press
Dumbbell
Lateral Raises
Pull Ups
SETS
3
4
REPS
45 Seconds
12
REST TIME
1 Minute
1 Minute
4
8-10
1 Minute
4
15
45 Second
4
10
1 Minute
Single Arm
Dumbbell Row
Standing
Barbell Curl
Close Grip
Bench Press
Cable Crunches
4
10
5
10-12
1 Minute
4
10
45 Second
4
15-20
1 Minute
NOTES
This is a
superset
movement.
Complete the
pull ups and
then move
directly into
the single arm
dumbbell row
and then rest 1
minute
between.
ATHLETE PROGRAM 1.0
DAY 6, WEEK 3 (Long Run)
MOVEMENT
2 Mile Run
2 Mile Run
2 Mile Run
NOTES
Warm Up
Fast Pace
Cool Down
DAY 1, WEEK 4 (PUSH DAY)
MOVEMENT
Bench Press
Incline
Dumbbell Flys
SETS
4
4
REPS
8-10
10-12
REST TIME
1 Minute
1 Minute
Push Ups
Dips
Overhead
Dumbbell
Tricep
Extension
Front Plate
Raises
4
3
3
20
15
15
1 Minute
1 Minute
5
15-20
45 Seconds
NOTES
This is a
superset
movement.
Complete the
incline
dumbbell flys
and then move
directly into
the push ups
and then rest 1
minute
between.
Bodyweight
Depending on
your strength
level use a
10lb, 25lb,
35lb or 45lb
plate.
ATHLETE PROGRAM 1.0
Planks
3
45 Seconds
Cable Crunches
4
15-20
1 Minute
This is a
superset
movement.
DAY 2, WEEK 4 (PULL DAY)
MOVEMENT
Low Cable
Rows
Chin Ups
SETS
4
REPS
10-12
REST TIME
1 Minute
NOTES
4
As Many Reps
Possible
1:30 Minute
This is a
superset
movement.
Complete as
many reps as
possible in
chin ups, rest
15 seconds,
complete as
many reps as
possible with
pull ups, rest 1
minute and 30
seconds.
Pull Ups
4
Decline Sit Up
4
As Many Reps
Possible
25
45 Seconds
Add resistance
with a
medicine ball
if possible.
15
1 Minute
This is a
superset
movement.
Complete the
bicep
dumbbell curl
Bicep Dumbbell 3
Hammer Curl
ATHLETE PROGRAM 1.0
and then move
directly into
the preacher
curl. Rest 1
minute after
doing both
exercises.
Cable Bicep
Curls
Sprints
3
15
20
50 Meters
30 Seconds
Complete 20 x
50 meters with
30 seconds in
between each
set.
DAY 3, WEEK 4 (CONDITIONING)
MOVEMENT
1 Mile Run
NOTES
Warm Up
20 Deadlifts
8 Plyometric Push Ups
5 Hand Stand Push Ups
10 Staggered Push Ups
30 Second Plank
(Adjust Weight As Needed)
1 Mile Run
(Cool Down)
(If Not Able To Do, Shoulder Press)
(5 Each Arm)
DAY 4, WEEK 4 (LOWER DAY)
MOVEMENT
Bodyweight
Squats
Hanging Leg
Raises
SETS
3
REPS
15
REST TIME
30 Seconds
4
15-20
1 Minute
NOTES
Lower Body
Warm Up
This is a
superset
movement.
ATHLETE PROGRAM 1.0
Complete the
hanging leg
raises for 1520 reps and
then move
directly into
bodyweight Lsits. These can
be completed
on a dip bar,
between two
benches or
from the pull
up bar. Rest 1
minute after
both exercises
are completed
in between the
sets.
L-Sits
Front Squats
Leg Raises
Stiff Leg
Deadlift
Leg Curl
4
4
4
4
10-15 Seconds
8-10
10-12
15-20
1 Minute
1 Minute
1 Minute
4
15-20
1 Minute
This is a
superset
movement.
Complete the
leg curl
machine and
then move
directly into
the
bodyweight
squats and
then rest 1
minute
between.
ATHLETE PROGRAM 1.0
Bodyweight
Squats
4
25
DAY 5, WEEK 4 (UPPER BODY)
MOVEMENT
Push Ups
SETS
4
REST TIME
45 Seconds
4
REPS
As Many Reps
Possible
As Many Reps
Possible
10-12
Pull Ups
4
Single Arm
Dumbbell Row
Dumbbell
Chest Press
Hand Stand
Push Ups
NOTES
4
8-10
1 Minute
4
As Many Reps
Possible
1 Minute
This is a
superset
movement.
Complete the
hand stand
push ups and
then move
directly into
the cable face
pulls. Rest 1
minute in
between sets.
Cable Face
Pulls
Dips
4
15
5
As Many Reps
Possible
45 Seconds
Bodyweight
but feel free to
add weight.
Close Grip
Bench Press
Intervals
4
10
45 Seconds
800 Meters
4
400 Meters
45 Seconds
1 Minute
Complete 800
meter “race
pace” interval
and then jog
ATHLETE PROGRAM 1.0
400 meters.
Repeat x 4
DAY 6, WEEK 4 (LONG RUN)
MOVEMENT
5 Mile Run
NOTES
Moderate Pace
WEEK 5-8
ATHLETE PROGRAM 1.0
DAY 1 CHEST/TRICEPS
DAY 2 BACK/BICEP
DAY 3 SHOULDER/ARMS
DAY 4 LEGS
DAY 5 BODYWEIGHT
DAY 6 LONG RUN
ATHLETE PROGRAM 1.0
DAY 1, WEEK 5 (CHEST/TRICEPS)
MOVEMENT
Push Ups
SETS
4
REPS
10
REST TIME
1 Minute
NOTES
Warm up and
activation
Bench Press
2
10
1:30 Minute
Set 1 = 50% of
1 rep max, Set
2 = 60% of 1
rep max
Bench Press
4
10
1:30 Minute
Select a weight
that you can
handle for 10
reps with 1 rep
short of failure
Close Grip
Bench Press
Bodyweight
Dips
3
10
1 Minute
10
55
15 Seconds
Pyramid:
Complete 1
rep, rest 15
seconds,
Complete 2
reps, rest 15
seconds,
Complete 3
reps, rest 15
seconds...Com
plete until you
reach 10 reps.
Incline
Dumbbell Press
4
12
1:30 Minute
You can
complete this
movement
using either a
barbell or
dumbbells.
ATHLETE PROGRAM 1.0
Bicycle Kicks
4
As Many Reps
Possible
Reverse Butter
Fly Crunches
4
15-20
1 Minute
This is a
superset
movement.
DAY 2, WEEK 5 (BACK/BICEP)
MOVEMENT
Pull Ups
SETS
3
REPS
10
REST TIME
1 Minute
NOTES
Warm up and
activation.
Deadlift
2
10
1:30 Minute
Set 1 = 50% of
1 rep max, Set
2 = 60% of 1
rep max
Deadlift
4
10
1:30 Minute
Select a weight
that you can
handle for 10
reps with 1 rep
short of failure
12-15
8-10
15
1 Minute
1 Minute
1 Minute
Barbell Rows
3
Lat Pull Down
3
Bicep Dumbbell 3
Curl
This is a
superset
movement.
Complete the
bicep
dumbbell curl
and then move
directly into
the preacher
curl. Rest 1
minute after
doing both
exercises.
ATHLETE PROGRAM 1.0
Preacher Curl
2 Mile
3
10
Complete a
moderately
paced 2 mile
run. Feel free
to push your
pace on this
run.
DAY 3, WEEK 5 (SHOULDER/ARMS)
MOVEMENT
Lateral
Shoulder Raises
Strict Military
Shoulder Press
SETS
4
REPS
15-20
REST TIME
1 Minute
NOTES
4
10
1 Minute
This is a
superset
movement.
Complete the
shoulder press
and then move
directly into
the front plate
raise. Use a
10lb, 25lb,
35lb or 45lb
plate as
needed. Rest 1
minute after
doing both
exercises.
Front Plate
Raises
Decline Sit Ups
4
20
4
25
45 Seconds
Add resistance
with a
medicine ball
if possible.
ATHLETE PROGRAM 1.0
Bicep Dumbell
Curl
3
15
Tricep Push
Down
Push Ups
3
10
1 Minute
100
This is a
superset
movement.
Complete the
bicep
dumbbell curl
and then move
directly into
the preacher
curl. Rest 1
minute after
doing both
exercises.
Complete 100
push ups in as
many sets as
needed.
DAY 4, WEEK 5 LEGS
MOVEMENT
Barbell Squats
SETS
2
REPS
10
REST TIME
1:30 Minute
NOTES
Set 1 = 50% of
1 rep max, Set
2 = 60% of 1
rep max
Barbell Squats
4
10
1:30 Minute
Select a weight
that you can
handle for 10
reps with 1 rep
short of failure
Walking
Lunges
3
20 (Each Leg)
1 Minute
ATHLETE PROGRAM 1.0
Barbell Hip
Thrust
Bodyweight
Glute Bridge
4
10-12
1 Minute
3
45 Seconds
45 Second
Bodyweight
glute bridge
hold. 45
seconds on
and 45 seconds
off x 3 rounds
Bicycle Kicks
4
As Many Reps
As Possible
1 Minute
This is a
superset
movement.
Complete the
hanging leg
raises and then
move directly
into the cable
crunches and
then rest 1
minute
between.
Reverse Butter
Fly Crunches
Sprints
4
As Many Reps
As Possible
4
200 Meters
Complete at
85% after
warming up.
Sprint 400
meters and jog
200 meters x 4
rounds.
400 Meters
ATHLETE PROGRAM 1.0
DAY 5, WEEK 5 (BODYWEIGHT)
MOVEMENT
Planks
Push Ups
SETS
3
4
REPS
1 Minute
25
REST TIME
1 Minute
30 Seconds
Hanging Leg
Raises
Pull Ups
4
20
45 Seconds
4
1:30 Minute
Decline Sit Ups
L-Sits
Burpees
4
4
4
As Many Reps
Possible
20
15 Seconds
25
NOTES
Break down
100 reps as
needed.
1:30 Minute
1:30 Minute
1:30 Minute
DAY 6, WEEK 5 (LONG RUN)
MOVEMENT
6 Mile Run
NOTES
Moderate Pace
DAY 1, WEEK 6 (CHEST/TRICEPS)
MOVEMENT
Push Ups
SETS
4
REPS
10
REST TIME
1 Minute
NOTES
Warm up and
activation
Bench Press
2
10
1:30 Minute
Set 1 = 50% of
1 rep max, Set
2 = 60% of 1
rep max
Bench Press
4
6
1:30 Minute
Select a weight
that you can
handle for 10
reps with 1 rep
short of failure
Floor Presses
3
10
1 Minute
ATHLETE PROGRAM 1.0
Dumbbell
Tricep
Overhead
Extensions
Cable Flys
Bicycle Kicks
4
12-15
45 Seconds
4
4
12
As Many Reps
Possible
1:30 Minute
1 Minute
Reverse Butter
Fly Crunches
4
15-20
This is a
superset
movement.
DAY 2, WEEK 6 (BACK/BICEPS)
MOVEMENT
Pull Ups
SETS
3
REPS
10
REST TIME
1 Minute
NOTES
Warm up and
activation.
Deadlift
2
10
1:30 Minute
Set 1 = 50% of
1 rep max, Set
2 = 60% of 1
rep max
Deadlift
4
6
1:30 Minute
Select a weight
that you can
handle for 10
reps with 1 rep
short of failure
Low Cable
3
Rows
Single Arm
3
Dumbbell Rows
Bicep Dumbbell 3
Curl
12-15
1 Minute
8-10
1 Minute
15
1 Minute
Preacher Curl
10
1 Minute
3
This is a
superset
movement.
ATHLETE PROGRAM 1.0
2 Mile
Complete a
moderately
paced 2 mile
run. Feel free
to push your
pace on this
run.
DAY 3, WEEK 6 (SHOULDER/ARMS)
MOVEMENT
Lateral
Shoulder Raises
Strict Military
Shoulder Press
SETS
4
REPS
15-20
REST TIME
1 Minute
NOTES
4
10
1 Minute
This is a
superset
movement.
Complete the
shoulder press
and then move
directly into
the front plate
raise. Use a
10lb, 25lb,
35lb or 45lb
plate as
needed. Rest 1
minute after
doing both
exercises.
Front Plate
Raises
Decline Sit Ups
4
20
4
25
45 Seconds
Add resistance
with a
medicine ball
if possible.
ATHLETE PROGRAM 1.0
Bicep Dumbell
Curl
3
15
Tricep Push
Down
Push Ups
3
10
As Many
Needed
100
1 Minute
This is a
superset
movement.
Complete the
bicep
dumbbell curl
and then move
directly into
the preacher
curl. Rest 1
minute after
doing both
exercises.
Complete 100
push ups in as
many sets as
needed.
DAY 4, WEEK 6 (LEGS)
MOVEMENT
Barbell Squats
SETS
2
REPS
10
REST TIME
1:30 Minute
NOTES
Set 1 = 50% of
1 rep max, Set
2 = 60% of 1
rep max
Barbell Squats
4
10
1:30 Minute
Select a weight
that you can
handle for 10
reps with 1 rep
short of failure
Walking
Lunges
3
20 (Each Leg)
1 Minute
ATHLETE PROGRAM 1.0
Barbell Hip
Thrust
Romanian
Deadlift
Bicycle Kicks
4
10-12
1 Minute
4
10-12
45 Seconds
4
As Many Reps
As Possible
1 Minute
This is a
superset
movement.
Complete the
hanging leg
raises and then
move directly
into the cable
crunches and
then rest 1
minute
between.
Reverse Butter
Fly Crunches
Sprints
4
As Many Reps
As Possible
4
200 Meters
Complete at
85% after
warming up.
Sprint 400
meters and jog
200 meters x 4
rounds.
400 Meters
DAY 5, WEEK 6 (BODYWEIGHT)
MOVEMENT
Planks
Push Ups
SETS
3
4
REPS
1 Minute
25
REST TIME
1 Minute
30 Seconds
Hanging Leg
Raises
Pull Ups
4
20
45 Seconds
4
As Many Reps
Possible
1:30 Minute
NOTES
Break down
100 reps as
needed.
ATHLETE PROGRAM 1.0
Decline Sit Ups
L-Sits
Burpees
4
4
4
20
15 Seconds
25
1:30 Minute
1:30 Minute
1:30 Minute
DAY 6, WEEK 6 (LONG RUN)
MOVEMENT
5 Mile Run
NOTES
Moderate Pace
DAY 1, WEEK 7 (CHEST/TRICEPS)
MOVEMENT
Push Ups
SETS
4
REPS
10
REST TIME
1 Minute
NOTES
Warm up and
activation
Bench Press
2
10
1:30 Minute
Set 1 = 50% of
1 rep max, Set
2 = 60% of 1
rep max
Bench Press
4
10
1:30 Minute
Select a weight
that you can
handle for 10
reps with 1 rep
short of failure
Close Grip
Bench Press
Bodyweight
Dips
3
10
1 Minute
10
55
15 Seconds
Pyramid:
Complete 1
rep, rest 15
seconds,
Complete 2
reps, rest 15
seconds,
Complete 3
reps, rest 15
seconds...Com
ATHLETE PROGRAM 1.0
plete until you
reach 10 reps.
Incline
Dumbbell Press
4
12
1:30 Minute
You can
complete this
movement
using either a
barbell or
dumbbells.
Bicycle Kicks
4
As Many Reps
Possible
1 Minute
This is a
superset
movement.
Reverse Butter
Fly Crunches
4
15-20
DAY 2, WEEK 7 (BACK/BICEPS)
MOVEMENT
Pull Ups
SETS
3
REPS
10
REST TIME
1 Minute
NOTES
Warm up and
activation.
Deadlift
2
10
1:30 Minute
Set 1 = 50% of
1 rep max, Set
2 = 60% of 1
rep max
Deadlift
4
10
1:30 Minute
Select a weight
that you can
handle for 10
reps with 1 rep
short of failure
12-15
8-10
15
1 Minute
1 Minute
1 Minute
Barbell Rows
3
Lat Pull Down
3
Bicep Dumbbell 3
Curl
This is a
superset
movement.
ATHLETE PROGRAM 1.0
Complete the
bicep
dumbbell curl
and then move
directly into
the preacher
curl. Rest 1
minute after
doing both
exercises.
Preacher Curl
3 Mile
3
10
Complete a
moderately
paced 3 mile
run. Feel free
to push your
pace on this
run.
DAY 3, WEEK 7 (SHOULDER/ARMS)
MOVEMENT
Lateral
Shoulder Raises
Strict Military
Shoulder Press
SETS
4
REPS
15-20
REST TIME
1 Minute
NOTES
4
10
1 Minute
This is a
superset
movement.
Complete the
shoulder press
and then move
directly into
the front plate
raise. Use a
10lb, 25lb,
35lb or 45lb
plate as
needed. Rest 1
ATHLETE PROGRAM 1.0
minute after
doing both
exercises.
Front Plate
Raises
Decline Sit Ups
4
20
4
25
45 Seconds
Add resistance
with a
medicine ball
if possible.
Bicep Dumbell
Curl
3
15
1 Minute
This is a
superset
movement.
Complete the
bicep
dumbbell curl
and then move
directly into
the preacher
curl. Rest 1
minute after
doing both
exercises.
Tricep Push
Down
Push Ups
3
10
As Many
Needed
100
Complete 100
push ups in as
many sets as
needed.
ATHLETE PROGRAM 1.0
DAY 4, WEEK 7 (LEGS)
MOVEMENT
Barbell Squats
SETS
2
REPS
10
REST TIME
1:30 Minute
NOTES
Set 1 = 50% of
1 rep max, Set
2 = 60% of 1
rep max
Barbell Squats
4
10
1:30 Minute
Select a weight
that you can
handle for 10
reps with 1 rep
short of failure
Walking
Lunges
Barbell Hip
Thrust
Bodyweight
Glute Bridge
3
20 (Each Leg)
1 Minute
4
10-12
1 Minute
3
45 Seconds
45 Second
Bodyweight
glute bridge
hold. 45
seconds on
and 45 seconds
off x 3 rounds
Bicycle Kicks
4
As Many Reps
As Possible
1 Minute
This is a
superset
movement.
Complete the
hanging leg
raises and then
move directly
into the cable
crunches and
then rest 1
ATHLETE PROGRAM 1.0
minute
between.
Reverse Butter
Fly Crunches
Sprints
4
400 Meters
As Many Reps
As Possible
4
200 Meters
Complete at
85% after
warming up.
Sprint 400
meters and jog
200 meters x 4
rounds.
DAY 5, WEEK 7 (BODYWEIGHT)
MOVEMENT
Planks
Push Ups
SETS
3
4
REPS
1 Minute
25
REST TIME
1 Minute
30 Seconds
Hanging Leg
Raises
Pull Ups
4
20
45 Seconds
4
1:30 Minute
Decline Sit Ups
L-Sits
Burpees
4
4
4
As Many Reps
Possible
20
15 Seconds
25
NOTES
Break down
100 reps as
needed.
1:30 Minute
1:30 Minute
1:30 Minute
DAY 6, WEEK 7 (LONG RUN)
MOVEMENT
8 Mile Run
NOTES
Moderate Pace
ATHLETE PROGRAM 1.0
DAY 1, WEEK 8 (CHEST/TRICEPS)
MOVEMENT
Push Ups
SETS
4
REPS
10
REST TIME
1 Minute
NOTES
Warm up and
activation
Bench Press
2
10
1:30 Minute
Set 1 = 50% of
1 rep max, Set
2 = 60% of 1
rep max
Bench Press
4
6
1:30 Minute
Select a weight
that you can
handle for 10
reps with 1 rep
short of failure
Floor Presses
Dumbbell
Tricep
Overhead
Extensions
Cable Flys
Bicycle Kicks
3
4
10
12-15
1 Minute
45 Seconds
4
4
12
As Many Reps
Possible
1:30 Minute
1 Minute
Reverse Butter
Fly Crunches
4
15-20
This is a
superset
movement.
ATHLETE PROGRAM 1.0
DAY 2, WEEK 8 (BACK/BICEPS)
MOVEMENT
Pull Ups
SETS
3
REPS
10
REST TIME
1 Minute
NOTES
Warm up and
activation.
Deadlift
2
10
1:30 Minute
Set 1 = 50% of
1 rep max, Set
2 = 60% of 1
rep max
Deadlift
4
6
1:30 Minute
Select a weight
that you can
handle for 10
reps with 1 rep
short of failure
Low Cable
3
Rows
Single Arm
3
Dumbbell Rows
Bicep Dumbbell 3
Curl
12-15
1 Minute
8-10
1 Minute
15
1 Minute
Preacher Curl
2 Mile
10
1 Minute
3
This is a
superset
movement.
Complete a
moderately
paced 2 mile
run. Feel free
to push your
pace on this
run.
ATHLETE PROGRAM 1.0
DAY 3, WEEK 8 (SHOULDER/ARMS)
MOVEMENT
Lateral
Shoulder Raises
Strict Military
Shoulder Press
SETS
4
REPS
15-20
REST TIME
1 Minute
NOTES
4
10
1 Minute
This is a
superset
movement.
Complete the
shoulder press
and then move
directly into
the front plate
raise. Use a
10lb, 25lb,
35lb or 45lb
plate as
needed. Rest 1
minute after
doing both
exercises.
Front Plate
Raises
Decline Sit Ups
4
20
4
25
45 Seconds
Add resistance
with a
medicine ball
if possible.
Bicep Dumbell
Curl
3
15
1 Minute
This is a
superset
movement.
Complete the
bicep
dumbbell curl
and then move
directly into
the preacher
curl. Rest 1
ATHLETE PROGRAM 1.0
minute after
doing both
exercises.
Tricep Push
Down
Push Ups
3
10
As Many
Needed
100
Complete 100
push ups in as
many sets as
needed.
DAY 4, WEEK 8 (LEGS)
MOVEMENT
Barbell Squats
SETS
2
REPS
10
REST TIME
1:30 Minute
NOTES
Set 1 = 50% of
1 rep max, Set
2 = 60% of 1
rep max
Barbell Squats
4
10
1:30 Minute
Select a weight
that you can
handle for 10
reps with 1 rep
short of failure
Walking
Lunges
Barbell Hip
Thrust
Romanian
Deadlift
Bicycle Kicks
3
20 (Each Leg)
1 Minute
4
10-12
1 Minute
4
10-12
45 Seconds
4
As Many Reps
As Possible
1 Minute
This is a
superset
movement.
Complete the
hanging leg
raises and then
move directly
ATHLETE PROGRAM 1.0
into the cable
crunches and
then rest 1
minute
between.
Reverse Butter
Fly Crunches
Sprints
4
400 Meters
As Many Reps
As Possible
4
200 Meters
Complete at
85% after
warming up.
Sprint 400
meters and jog
200 meters x 4
rounds.
DAY 5, WEEK 8 (BODYWEIGHT)
MOVEMENT
Planks
Push Ups
SETS
3
4
REPS
1 Minute
25
REST TIME
1 Minute
30 Seconds
Hanging Leg
Raises
Pull Ups
4
20
45 Seconds
4
1:30 Minute
Decline Sit Ups
L-Sits
Burpees
4
4
4
As Many Reps
Possible
20
15 Seconds
25
NOTES
Break down
100 reps as
needed.
1:30 Minute
1:30 Minute
1:30 Minute
DAY 6, WEEK 8 (LONG RUN)
MOVEMENT
2 Mile Run
2 Mile Run
2 Mile Run
NOTES
Warm Up
Fast Pace
Cool Down
ATHLETE PROGRAM 1.0