Strength | March 9 - 13

WEEK 4 – ATHLETIC

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DAY 1 – LOWER BODY POWER + HYPERTROPHY

A) Box Jumps (Primer)

4×3

Explosive but relaxed

Rest 60 sec

B) Back Squat

5×8 @ 72–75% Back Squat 1RM

Controlled 2–3 sec descent

Rest 90 sec

C) Romanian Deadlift

4×10 @ ~65% Deadlift 1RM

Full hamstring stretch

D) Walking DB Lunges

3×14 each leg

Moderate-heavy

E) Superset – 3 Rounds

• Leg curl x20

• Weighted plank x60 sec

F) Conditioning – 10 Minutes Steady

Sled push

Zone 2–3 pace

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DAY 2 – UPPER BODY POWER + HYPERTROPHY

A) Plyometric Push-Ups (Primer)

4×5

Explosive off the floor

B) Bench Press

5×8 @ 72–75% Bench Press 1RM

Controlled tempo

C) Pull-Ups or Lat Pulldown

4×10–12

Add weight if able

D) Superset – 4 Rounds

• DB Shoulder Press x10

• Chest-supported DB Row x12

Rest 60 sec

E) Arm Giant Set – 3 Rounds

• DB curls x15

• Skull crushers / rope pressdowns x15

• DB lateral raises x20

Short rest.

Optional Conditioning – 8 Min EMOM

Min 1

15 push-ups

Min 2

15 ring rows

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DAY 3 – POSTERIOR CHAIN POWER + ENDURANCE

A) Broad Jumps (Primer)

4×3

Focus on distance and landing mechanics

B) Deadlift

5×6 @ 75% Deadlift 1RM

Reset each rep

C) Barbell Hip Thrust

4×12

2 sec squeeze at top

D) Bulgarian Split Squat

3×12 each leg

E) Farmer Carry

5×60 ft heavy

F) Conditioning – 12 Min AMRAP

16 DB snatches (8/8)

15 box step-ups

20 sit-ups

Steady effort.