Complete Athlete
The complete athlete is a 7 day program for intermediate-advanced athletes that works on hypertrophy, strength, explosive power, agility, cardio, endurance, and flexibility. No weaknesses is the theme of this program.
For strength days, push yourself to lift heavier and heavier so long as you can complete your reps.
Power and agility days are all about velocity and explosiveness. Power is a measure of strength+speed. If you are moving slowly then you are doing it wrong. Stay explosive and your body will respond.
Hypertrophy days pile on overall volume to build muscle mass.
Month 1
Do the following routine for three weeks, then end with a recovery week where you decrease each of your numbers by about 30% for a week.
Day 1 - Strength Push
Barbell Squat, 4x4
Barbell Bench Press, 4x4
Standing Military Press, 4x4
Dips, 4x4
Abdominal Bicycle, 25x
Day 2 - Strength Pull
Deadlift, 4x4
Wide Grip Lat Pulldown, 4x4
One Arm Dumbbell Row, 4x4
Barbell Curl, 4x4
Day 3 - Power and Agility
Power Squat Clean, 3x5
Hang Power Snatch, 3x5
Plyo Push-up, 3x12
- superset -
Medicine Ball Toe Tap (or bag work), 1m
Kneeling Jump Squat, 3x5
- superset -
Russian Twist with Plate, 3x25
High Box Jump (or long jump), 2x5
- superset -
Muscle Up (Pull-up over the bar), 2x2
One Leg Romanian Deadlift, 3x10
- superset -
Burpees With a Tuck Jump, 3x10
Day 4 - Hypertrophy Push
Barbell Squat, 3x8
- superset -
Dumbbell Chest Press, 3x8
Single-Leg Press, 3x8
- superset -
Incline Bench Press, 3x8
Leg Extensions, 3x8
- superset -
Standing Dumbbell Shoulder Press (alternating), 3x8
Back Extension, 3x8
- superset -
Dumbbell Fly, 3x8
Diamond Pushups, 3 sets to failure
- superset -
Seated Calf Raise, 3x15
Rope Pressdowns, 3x8
- superset -
Standing Calf Raise, 3x12
Dumbbell Lateral Raise, 3x8
- superset -
Front Raises, 3x8
Day 5 - Hypertrophy Pull
Barbell Deadlift, 3x8
- superset -
Seated Cable Row, 3x8
Romainian Deadlift, 3x8
- superset -
Pullup, 3x8 (weighted if possible)
Incline Curls, 3x8
- superset -
Straight Arm Pulldown, 3x8
Lying Leg Curls, 3x8
- superset -
Hammer Curls, 3x8
Chinups, 3x8 (weighted if possible)
- superset -
Dumbbell Shrug, 3x8
Concentration Curls, 3x8
- superset -
Face Pulls, 3x8
Cable Crunch, 3 sets to failure
- superset -
Hanging Knee Tuck to Kick Out to Twist, 3x8
Day 6 - Endurance
Run as far as you can as fast as you can for 30 minutes, write down all your stats so keep track of progress.
Day 7 - Balance & Flexibility
Swan Dive
- move legs back into -
Chaturanga to Upward Dog
- move legs up to hands to stand up -
Reverse Swan Dive
repeat 5x
Liftoff, 15 reps then switch legs and repeat, 2x each leg
Pigeon, 2x each leg hold for 20 seconds
Single-leg squat, 5x each leg
Garland Pose, 2x hold for 30 seconds to a minute
Sitting Single Leg Hamstring Stretch, hold for 10s then switch, 2x each leg
Bridge to Wheel, 3x for 5 seconds each pose
Crow (hold for 30) to hand stand (hold for 30, use wall if needed), x3
Childs Pose for 30 seconds
Month 2
Do the following routine for three weeks, then end with a recovery week where you decrease each of your numbers by about 30% for a week.
Day 1 - Strength Push
Barbell Squat, 4x3
Barbell Bench Press, 4x3
Standing Military Press, 4x3
Dips, 4x3
Abdominal Bicycle, 25x
Day 2 - Strength Pull
Deadlift, 4x3
Wide Grip Lat Pulldown, 4x3
One Arm Dumbbell Row, 4x3
Barbell Curl, 4x3
Day 3 - Power and Agility
Power Squat Clean, 3x5
- superset -
Medicine Ball Toe Tap (or bag work), 1m
Snatch, 3x5
- superset -
High Box Jump (or long jump), x5
Push Jerk, 3x5
- superset -
Agility Dot Drill - two feet 20s, then 20s on each foot (see here)
Sumo Deadlift Highpull, 3x5
- superset -
Muscle Up (Pull-up over the bar)
L-Sit (30 seconds)
- superset -
Pro Agility Shuttle
Day 4 - Hypertrophy Push
Barbell Squat, 3x10
- superset -
Dumbbell Chest Press, 3x10
Single-Leg Press, 3x10
- superset -
Incline Bench Press, 3x10
Leg Extensions, 3x10
- superset -
Standing Dumbbell Shoulder Press (alternating), 3x10
Back Extension, 3x10
- superset -
Dumbbell Fly, 3x10
Diamond Pushups, 3 sets to failure
- superset -
Seated Calf Raise, 3x15
Rope Pressdowns, 3x10
- superset -
Standing Calf Raise, 3x15
Dumbbell Lateral Raise, 3x10
- superset -
Front Raises, 3x10
Day 5 - Hypertrophy Pull
Barbell Deadlift, 3x10
- superset -
Seated Cable Row, 3x10
Romainian Deadlift, 3x10
- superset -
Pullup, 3x10 (weighted if possible)
Incline Curls, 3x10
- superset -
Straight Arm Pulldown, 3x10
Lying Leg Curls, 3x10
- superset -
Hammer Curls, 3x10
Chinups, 3x10 (weighted if possible)
- superset -
Dumbbell Shrug, 3x10
Concentration Curls, 3x10
- superset -
Face Pulls, 3x10
Cable Crunch, 3 sets to failure
- superset -
Hanging Knee Tuck to Kick Out to Twist, 3x10
Day 6 - Endurance
Run as far as you can as fast as you can for 45 minutes
Day 7 - Balance & Flexibility
Swan Dive
- move legs back into -
Chaturanga to Upward Dog
- move legs up to hands to stand up -
Reverse Swan Dive
repeat 5x
Liftoff, 15 reps then switch legs and repeat, 2x each leg
Pigeon, 2x each leg hold for 20 seconds
Single-leg squat, 5x each leg
Garland Pose, 2x hold for 30 seconds to a minute
Sitting Single Leg Hamstring Stretch, hold for 10s then switch, 2x each leg
Bridge to Wheel, 3x for 5 seconds each pose
Crow (hold for 30) to hand stand (hold for 30, use wall if needed), x3
Childs Pose for 30 seconds
Month 3
Do the following routine for three weeks, then end with a recovery week where you decrease each of your numbers by about 30% for a week.
Day 1 - Strength Push
Barbell Squat, 4x2
Barbell Bench Press, 4x2
Standing Military Press, 4x2
Dips, 4x2
Abdominal Bicycle, 35x
Day 2 - Strength Pull
Deadlift, 4x2
Wide Grip Lat Pulldown, 4x2
One Arm Dumbbell Row, 4x2
Barbell Curl, 4x2
Day 3 - Power and Agility
Power Squat Clean, 3x5
- superset -
Medicine Ball Toe Tap (or bag work), 1m
Snatch, 3x5
- superset -
High Box Jump (or long jump), x5
Push Jerk, 3x5
- superset -
Agility Dot Drill - two feet 20s, then 20s on each foot (see here)
Sumo Deadlift Highpull, 3x5
- superset -
Muscle Up (Pull-up over the bar)
L-Sit (30 seconds)
- superset -
Pro Agility Shuttle
Day 4 - Hypertrophy Push
Barbell Squat, 3x12
- superset -
Dumbbell Chest Press, 3x12
Single-Leg Press, 3x12
- superset -
Incline Bench Press, 3x12
Leg Extensions, 3x12
- superset -
Standing Dumbbell Shoulder Press (alternating), 3x12
Back Extension, 3x12
- superset -
Dumbbell Fly, 3x12
Diamond Pushups, 3 sets to failure
- superset -
Seated Calf Raise, 3x15
Rope Pressdowns, 3x12
- superset -
Standing Calf Raise, 3x15
Dumbbell Lateral Raise, 3x12
- superset -
Front Raises, 3x12
Day 5 - Hypertrophy Pull
Barbell Deadlift, 3x12
- superset -
Seated Cable Row, 3x12
Romainian Deadlift, 3x12
- superset -
Pullup, 3x12 (weighted if possible)
Incline Curls, 3x12
- superset -
Straight Arm Pulldown, 3x12
Lying Leg Curls, 3x12
- superset -
Hammer Curls, 3x12
Chinups, 3x12 (weighted if possible)
- superset -
Dumbbell Shrug, 3x12
Concentration Curls, 3x12
- superset -
Face Pulls, 3x12
Cable Crunch, 3 sets to failure
- superset -
Hanging Knee Tuck to Kick Out to Twist, 3x12
Day 6 - Endurance
Run as far as you can as fast as you can for 1 hour
Day 7 - Balance & Flexibility
Swan Dive
- move legs back into -
Chaturanga to Upward Dog
- move legs up to hands to stand up -
Reverse Swan Dive
repeat 5x
Liftoff, 15 reps then switch legs and repeat, 2x each leg
Pigeon, 2x each leg hold for 20 seconds
Single-leg squat, 5x each leg
Garland Pose, 2x hold for 30 seconds to a minute
Sitting Single Leg Hamstring Stretch, hold for 10s then switch, 2x each leg
Bridge to Wheel, 3x for 5 seconds each pose
Crow (hold for 30) to hand stand (hold for 30, use wall if needed), x3
Childs Pose for 30 seconds