Athletic Power 4-Day
Olympic lifts, plyometrics and sprints four days a week: power cleans, push presses, box and broad jumps and 40 m sprints on top of squats and deadlifts. Speed and quality first; never grind reps.
Frequency: 4x / week · Duration: 8 weeks · Workout: ~65 min · Level: Advanced
30-day money-back · Never auto-renews · Day 1 is free
What the week adds up to
4 training days, 16 exercises across the week, 73 sets in total in the 3-10 rep range, resting about 150s between them.
No single lift dominates — the week spreads across 16 different exercises rather than repeating a few.
Goals: Strength, General Fitness
Equipment: Full Gym, Barbell
Weekly Schedule
Power Lower — Explosive
- Power Clean: 6 × 3, rest 3 min
- Back Squat: 5 × 5, rest 3 min
- Box Jump: 4 × 5, rest 2 min
- Sprint 40m: 6 × x, rest 90s
Power Upper — Explosive
4 exercises (Pro).
Strength Lower — Lower
4 exercises (Pro).
Strength Upper — Upper
4 exercises (Pro).
Progression Guidance
Speed and quality first; never grind reps.