Full Week Strength Workout

Upper Body Day

Monday / Thursday

Warm Up Section.

Light Jog / Dynamic Stretching / Foam Rolling

Activation Section.

Push up holds 3 sets x 20 seconds

Pull up holds 3 sets x 20 seconds

Forearm Plank 3 sets x 20 seconds

Strength Section.

Bench 3 sets x 8-10 reps

Focus on your form and time under tension.

Barbell Row 3 sets x 8-10 reps

Focus on your form and time under tension.

Shoulder Press 3 Sets x 8-10 reps

Focus on your form and time under tension.

Tricep Dips 3 Sets x 8-10 reps

Focus on your form and time under tension.

Bicep Curls 3 Sets x 8-10 reps

Focus on your form and time under tension.

Lower Body Day

Tuesday / Friday

Warm Up Section

Light Jog / Dynamic Stretching / Foam Rolling

Activation Section

Lunge holds 3 sets x 20 seconds

Squat holds 3 sets x 20 seconds

Forearm Plank 3 sets x 30 seconds

Strength Section

Barbell Squat 3 Sets x 8-10 reps

Focus on your form and time under tension.

Single Leg RDLs 3 Sets x 8-10 reps

Focus on your form and time under tension.

Split Squats 3 Sets x 8-10 reps

Focus on your form and time under tension.

Step Ups 3 Sets x 8-10 reps

Focus on your form and time under tension.

Hamstring Curls 3 Sets x 8-10 reps

Focus on your form and time under tension.

Quad Extensions 3 Sets x 8-10 reps

Focus on your form and time under tension.

These exercises are not tailored for your PERSONAL needs instead this is a generic workout any athlete can do. HIT MY LINE for a curated plan!

Full Week Strength Workout

Upper Body Day

*Warm Up Section.*

*Activation Section.*

Push up holds 3 sets x 20 seconds

Pull up holds 3 sets x 20 seconds

Forearm Plank 3 sets x 20 seconds

*Strength Section.*

Bench 3 sets x 8-10 reps

Barbell Row 3 sets x 8-10 reps

Shoulder Press 3 Sets x 8-10 reps

Tricep Dips 3 Sets x 8-10 reps

Bicep Curls 3 Sets x 8-10 reps

Lower Body Day

Warm Up Section

*Activation Section*

Lunge holds 3 sets x 20 seconds

Squat holds 3 sets x 20 seconds

Forearm Plank 3 sets x 30 seconds

*Strength Section*

Barbell Squat 3 Sets x 8-10 reps

Single Leg RDLs 3 Sets x 8-10 reps

Split Squats 3 Sets x 8-10 reps

Step Ups 3 Sets x 8-10 reps

Hamstring Curls 3 Sets x 8-10 reps

Quad Extensions 3 Sets x 8-10 reps

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Warm Up Section.

Activation Section.

Strength Section.

Activation Section

Strength Section