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Full Body

Athletic Base

A broad athletic base — strength, cardio fitness (your "engine": how well your heart and lungs power sustained effort), and movement quality — for people who play more than one thing. Three full-body days a week mixing strength lifts, muscle-building work, and jump/landing or trunk-control drills, with a cardio interval finish on the power day. It builds broad capability; it makes no claim to improve any specific sport.

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Intermediate
Frequency3 days/week
Duration8 weeks
Total Workouts24

Build a broad strength base

Add muscle where it counts

Build your cardio — a weekly interval finish

Move well — jump, land and change direction with control

Stay supple with mobility work

Warm up right, every session

Planned easy weeks (4 & 8), not random hard days

Train by effort (RPE) — no guesswork

Program Details

Training StyleFull Body
DifficultyIntermediate
Weekly Sessions3 workouts
Total Duration8 weeks

Who Is This For?

Suitable for all fitness levels

Week 1

D1

Full body — strength

50 min
strength
5 exercises

  1. Front Squat

    4 sets × 5 reps · Rest 180 sec

  2. Romanian Deadlift

    3 sets × 6 reps · Rest 150 sec

  3. Barbell Bench Press

    3 sets × 6 reps · Rest 150 sec

  4. Barbell Row

    3 sets × 6 reps · Rest 150 sec

  5. Plank

    3 sets × 40 sec · Rest 60 sec

D2

Full body — power & cardio

50 min
power
5 exercises

  1. Box Jump (soft landing)

    4 sets × 3 — explosive up, land soft · Rest 90 sec

  2. Bulgarian Split Squat

    3 sets × 10 each leg · Rest 120 sec

  3. Pull-Up

    3 sets × 8 reps · Rest 120 sec

  4. Farmer's Carry

    3 sets × 40 m · Rest 90 sec

  5. Cardio finish — intervals

    3 sets × 3 min moderate-hard, 90 sec easy · Rest 90 sec

D3

Full body — size & mobility

50 min
hypertrophy
7 exercises

  1. Overhead Press

    3 sets × 8 reps · Rest 120 sec

  2. Incline DB Press

    3 sets × 12 reps · Rest 90 sec

  3. Hip Thrust

    3 sets × 12 reps · Rest 90 sec

  4. Woodchop (rotational)

    3 sets × 12 each side · Rest 60 sec

  5. Pallof Press (anti-rotation)

    3 sets × 10 each side · Rest 45 sec

  6. Face Pull (shoulder health)

    3 sets × 15 reps · Rest 45 sec

  7. Hip & T-spine mobility

    5 min

D4

Rest Day

Rest
D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 2

D1

Full body — strength

50 min
strength
5 exercises

  1. Front Squat

    4 sets × 5 reps · Rest 180 sec

  2. Romanian Deadlift

    3 sets × 6 reps · Rest 150 sec

  3. Barbell Bench Press

    3 sets × 6 reps · Rest 150 sec

  4. Barbell Row

    3 sets × 6 reps · Rest 150 sec

  5. Plank

    3 sets × 40 sec · Rest 60 sec

D2

Full body — power & cardio

50 min
power
5 exercises

  1. Box Jump (soft landing)

    4 sets × 3 — explosive up, land soft · Rest 90 sec

  2. Bulgarian Split Squat

    3 sets × 10 each leg · Rest 120 sec

  3. Pull-Up

    3 sets × 8 reps · Rest 120 sec

  4. Farmer's Carry

    3 sets × 40 m · Rest 90 sec

  5. Cardio finish — intervals

    3 sets × 3 min moderate-hard, 90 sec easy · Rest 90 sec

D3

Full body — size & mobility

50 min
hypertrophy
7 exercises

  1. Overhead Press

    3 sets × 8 reps · Rest 120 sec

  2. Incline DB Press

    3 sets × 12 reps · Rest 90 sec

  3. Hip Thrust

    3 sets × 12 reps · Rest 90 sec

  4. Woodchop (rotational)

    3 sets × 12 each side · Rest 60 sec

  5. Pallof Press (anti-rotation)

    3 sets × 10 each side · Rest 45 sec

  6. Face Pull (shoulder health)

    3 sets × 15 reps · Rest 45 sec

  7. Hip & T-spine mobility

    5 min

D4

Rest Day

Rest
D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 3

D1

Full body — strength

50 min
strength
5 exercises

  1. Front Squat

    4 sets × 5 reps · Rest 180 sec

  2. Romanian Deadlift

    3 sets × 6 reps · Rest 150 sec

  3. Barbell Bench Press

    3 sets × 6 reps · Rest 150 sec

  4. Barbell Row

    3 sets × 6 reps · Rest 150 sec

  5. Plank

    3 sets × 40 sec · Rest 60 sec

D2

Full body — power & cardio

50 min
power
5 exercises

  1. Box Jump (soft landing)

    4 sets × 3 — explosive up, land soft · Rest 90 sec

  2. Bulgarian Split Squat

    3 sets × 10 each leg · Rest 120 sec

  3. Pull-Up

    3 sets × 8 reps · Rest 120 sec

  4. Farmer's Carry

    3 sets × 40 m · Rest 90 sec

  5. Cardio finish — intervals

    3 sets × 3 min moderate-hard, 90 sec easy · Rest 90 sec

D3

Full body — size & mobility

50 min
hypertrophy
7 exercises

  1. Overhead Press

    3 sets × 8 reps · Rest 120 sec

  2. Incline DB Press

    3 sets × 12 reps · Rest 90 sec

  3. Hip Thrust

    3 sets × 12 reps · Rest 90 sec

  4. Woodchop (rotational)

    3 sets × 12 each side · Rest 60 sec

  5. Pallof Press (anti-rotation)

    3 sets × 10 each side · Rest 45 sec

  6. Face Pull (shoulder health)

    3 sets × 15 reps · Rest 45 sec

  7. Hip & T-spine mobility

    5 min

D4

Rest Day

Rest
D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 4

D1

Full body — strength

50 min
strength
Deload
5 exercises

  1. Front Squat

    2 sets × 5 reps · Rest 180 sec

  2. Romanian Deadlift

    1 set × 6 reps · Rest 150 sec

  3. Barbell Bench Press

    1 set × 6 reps · Rest 150 sec

  4. Barbell Row

    1 set × 6 reps · Rest 150 sec

  5. Plank

    3 sets × 40 sec · Rest 60 sec

D2

Full body — power & cardio

50 min
power
Deload
5 exercises

  1. Box Jump (soft landing)

    4 sets × 3 — explosive up, land soft · Rest 90 sec

  2. Bulgarian Split Squat

    10 each leg · Rest 120 sec

  3. Pull-Up

    1 set × 8 reps · Rest 120 sec

  4. Farmer's Carry

    3 sets × 40 m · Rest 90 sec

  5. Cardio finish — intervals

    2 sets × 3 min moderate-hard, 90 sec easy · Rest 90 sec

D3

Full body — size & mobility

50 min
hypertrophy
Deload
7 exercises

  1. Overhead Press

    1 set × 8 reps · Rest 120 sec

  2. Incline DB Press

    1 set × 12 reps · Rest 90 sec

  3. Hip Thrust

    1 set × 12 reps · Rest 90 sec

  4. Woodchop (rotational)

    3 sets × 12 each side · Rest 60 sec

  5. Pallof Press (anti-rotation)

    3 sets × 10 each side · Rest 45 sec

  6. Face Pull (shoulder health)

    1 set × 15 reps · Rest 45 sec

  7. Hip & T-spine mobility

    5 min

D4

Rest Day

Rest
D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 5

D1

Full body — strength

50 min
strength
5 exercises

  1. Front Squat

    5 sets × 5 reps · Rest 180 sec

  2. Romanian Deadlift

    4 sets × 6 reps · Rest 150 sec

  3. Barbell Bench Press

    4 sets × 6 reps · Rest 150 sec

  4. Barbell Row

    4 sets × 6 reps · Rest 150 sec

  5. Plank

    3 sets × 40 sec · Rest 60 sec

D2

Full body — power & cardio

50 min
power
5 exercises

  1. Box Jump (soft landing)

    4 sets × 3 — explosive up, land soft · Rest 90 sec

  2. Bulgarian Split Squat

    4 sets × 10 each leg · Rest 120 sec

  3. Pull-Up

    4 sets × 8 reps · Rest 120 sec

  4. Farmer's Carry

    3 sets × 40 m · Rest 90 sec

  5. Cardio finish — intervals

    4 sets × 3 min moderate-hard, 90 sec easy · Rest 90 sec

D3

Full body — size & mobility

50 min
hypertrophy
7 exercises

  1. Overhead Press

    4 sets × 8 reps · Rest 120 sec

  2. Incline DB Press

    4 sets × 12 reps · Rest 90 sec

  3. Hip Thrust

    4 sets × 12 reps · Rest 90 sec

  4. Woodchop (rotational)

    3 sets × 12 each side · Rest 60 sec

  5. Pallof Press (anti-rotation)

    3 sets × 10 each side · Rest 45 sec

  6. Face Pull (shoulder health)

    4 sets × 15 reps · Rest 45 sec

  7. Hip & T-spine mobility

    5 min

D4

Rest Day

Rest
D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 6

D1

Full body — strength

50 min
strength
5 exercises

  1. Front Squat

    5 sets × 5 reps · Rest 180 sec

  2. Romanian Deadlift

    4 sets × 6 reps · Rest 150 sec

  3. Barbell Bench Press

    4 sets × 6 reps · Rest 150 sec

  4. Barbell Row

    4 sets × 6 reps · Rest 150 sec

  5. Plank

    3 sets × 40 sec · Rest 60 sec

D2

Full body — power & cardio

50 min
power
5 exercises

  1. Box Jump (soft landing)

    4 sets × 3 — explosive up, land soft · Rest 90 sec

  2. Bulgarian Split Squat

    4 sets × 10 each leg · Rest 120 sec

  3. Pull-Up

    4 sets × 8 reps · Rest 120 sec

  4. Farmer's Carry

    3 sets × 40 m · Rest 90 sec

  5. Cardio finish — intervals

    4 sets × 3 min moderate-hard, 90 sec easy · Rest 90 sec

D3

Full body — size & mobility

50 min
hypertrophy
7 exercises

  1. Overhead Press

    4 sets × 8 reps · Rest 120 sec

  2. Incline DB Press

    4 sets × 12 reps · Rest 90 sec

  3. Hip Thrust

    4 sets × 12 reps · Rest 90 sec

  4. Woodchop (rotational)

    3 sets × 12 each side · Rest 60 sec

  5. Pallof Press (anti-rotation)

    3 sets × 10 each side · Rest 45 sec

  6. Face Pull (shoulder health)

    4 sets × 15 reps · Rest 45 sec

  7. Hip & T-spine mobility

    5 min

D4

Rest Day

Rest
D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 7

D1

Full body — strength

50 min
strength
5 exercises

  1. Front Squat

    5 sets × 5 reps · Rest 180 sec

  2. Romanian Deadlift

    4 sets × 6 reps · Rest 150 sec

  3. Barbell Bench Press

    4 sets × 6 reps · Rest 150 sec

  4. Barbell Row

    4 sets × 6 reps · Rest 150 sec

  5. Plank

    3 sets × 40 sec · Rest 60 sec

D2

Full body — power & cardio

50 min
power
5 exercises

  1. Box Jump (soft landing)

    4 sets × 3 — explosive up, land soft · Rest 90 sec

  2. Bulgarian Split Squat

    4 sets × 10 each leg · Rest 120 sec

  3. Pull-Up

    4 sets × 8 reps · Rest 120 sec

  4. Farmer's Carry

    3 sets × 40 m · Rest 90 sec

  5. Cardio finish — intervals

    4 sets × 3 min moderate-hard, 90 sec easy · Rest 90 sec

D3

Full body — size & mobility

50 min
hypertrophy
7 exercises

  1. Overhead Press

    4 sets × 8 reps · Rest 120 sec

  2. Incline DB Press

    4 sets × 12 reps · Rest 90 sec

  3. Hip Thrust

    4 sets × 12 reps · Rest 90 sec

  4. Woodchop (rotational)

    3 sets × 12 each side · Rest 60 sec

  5. Pallof Press (anti-rotation)

    3 sets × 10 each side · Rest 45 sec

  6. Face Pull (shoulder health)

    4 sets × 15 reps · Rest 45 sec

  7. Hip & T-spine mobility

    5 min

D4

Rest Day

Rest
D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 8

D1

Full body — strength

50 min
strength
Deload
5 exercises

  1. Front Squat

    3 sets × 5 reps · Rest 180 sec

  2. Romanian Deadlift

    2 sets × 6 reps · Rest 150 sec

  3. Barbell Bench Press

    2 sets × 6 reps · Rest 150 sec

  4. Barbell Row

    2 sets × 6 reps · Rest 150 sec

  5. Plank

    3 sets × 40 sec · Rest 60 sec

D2

Full body — power & cardio

50 min
power
Deload
5 exercises

  1. Box Jump (soft landing)

    4 sets × 3 — explosive up, land soft · Rest 90 sec

  2. Bulgarian Split Squat

    2 sets × 10 each leg · Rest 120 sec

  3. Pull-Up

    2 sets × 8 reps · Rest 120 sec

  4. Farmer's Carry

    3 sets × 40 m · Rest 90 sec

  5. Cardio finish — intervals

    2 sets × 3 min moderate-hard, 90 sec easy · Rest 90 sec

D3

Full body — size & mobility

50 min
hypertrophy
Deload
7 exercises

  1. Overhead Press

    2 sets × 8 reps · Rest 120 sec

  2. Incline DB Press

    2 sets × 12 reps · Rest 90 sec

  3. Hip Thrust

    2 sets × 12 reps · Rest 90 sec

  4. Woodchop (rotational)

    3 sets × 12 each side · Rest 60 sec

  5. Pallof Press (anti-rotation)

    3 sets × 10 each side · Rest 45 sec

  6. Face Pull (shoulder health)

    2 sets × 15 reps · Rest 45 sec

  7. Hip & T-spine mobility

    5 min

D4

Rest Day

Rest
D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

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