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Advanced Athletic Performance

E
Exert@exert
AthleticAdvancedathleticperformancepoweradvanced
5 days/week
12 weeks
75 min/session
Equipment: barbell, dumbbell, bodyweight

High-performance training combining heavy strength work with explosive power movements. For experienced athletes looking to maximize physical performance.

Program structure · 5 routines

1Barbell Bench Press5×3
Barbell
C
2Barbell Row5×3
Barbell
C
3Overhead Press3×5
Barbell
C
4Pull-Up3×8
Pull-up Bar
C
5Plank3×1
Bodyweight
C

1Barbell Squat5×3
Barbell
C
2Deadlift4×3
Barbell
C
3Bulgarian Split Squat3×6
Dumbbell
C
4Calf Raise3×12
Machine
I

1Box Jump5×3
None
C
2Jump Squat4×5
Bodyweight
C
3Plyo Push-Up3×8
Bodyweight
C
4Lunge Jump3×8
Bodyweight
C
5Tuck Jump3×8
Bodyweight
C

1Dumbbell Bench Press4×8
Dumbbell
C
2Dumbbell Row4×8
Dumbbell
C
3Arnold Press3×10
Dumbbell
C
4Chin-Up3×10
Pull-up Bar
C
5Face Pull3×15
Cable
I

1Front Squat4×6
Barbell
C
2Romanian Deadlift3×8
Barbell
C
3Step-Up3×10
Dumbbell
C
4Hip Thrust3×10
Barbell
C
5Hanging Leg Raise3×12
Pull-up Bar
I