Sky Stebnicki

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