Programs
Athletic Training
Athletic Performance 4-Day Program — 4-Day, 8 Weeks (Barbell)
A 8-week, 4-day-per-week athletic training designed for intermediate lifters. Goal: power, speed, and work capacity. Every movement in this program comes from the CoreRise exercise library so form guidance and cues are one click away.
Weeks
8
Days/wk
4
Level
Intermediate
Kit
Full Gym
Lower Power
5 exercises| Exercise | Sets | Reps |
|---|---|---|
| Back Squat | 4 | 5–8 |
| Box Jump | 4 | 5–8 |
| Romanian Deadlift | 4 | 5–8 |
| Standing Calf Raise | 3 | 10–12 |
| Plank | 3 | 8–15 (or 30–60 sec) |
Upper Power
5 exercises| Exercise | Sets | Reps |
|---|---|---|
| Barbell Bench Press | 4 | 5–8 |
| Bent-Over Barbell Row | 4 | 5–8 |
| Overhead Press | 4 | 5–8 |
| Pull-Up | 4 | 5–8 |
| Face Pull | 3 | 10–12 |
Lower Strength
4 exercises| Exercise | Sets | Reps |
|---|---|---|
| Front Squat | 4 | 5–8 |
| Hip Thrust | 4 | 5–8 |
| Bulgarian Split Squat | 4 | 5–8 |
| Farmer's Carry | 3 | 10–12 |
Upper Strength
4 exercises| Exercise | Sets | Reps |
|---|---|---|
| Incline Dumbbell Press | 4 | 5–8 |
| Chest-Supported Row | 4 | 5–8 |
| Dumbbell Shoulder Press | 4 | 5–8 |
| Pallof Press | 3 | 8–15 (or 30–60 sec) |
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