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3-day athletic training workout plan Athletic Foundations
Three sessions covering the patterns every sport needs: squat, hinge, push, pull, carry and core. The base the other athletic plans build on.
- Level
- Beginner
- Days a week
- 3
- Per session
- 37–48 min
- Goal
- Sports performance
- Equipment
- Dumbbell, Kettlebell, Cable Machine, Machine
Workout schedule
3 days a week · 15 exercises · select a name for its video and how-to
Tick a box for each set you finish, or write in the reps you got. Every exercise's how-to is at gymvim.app/exercises.
Day 1 · ~37 min Foundations A
-
Dumbbell Goblet Squat
Glutes · Dumbbell
3 sets of 10 reps · 1:30 rest
1:30 rest
- Movement
- Squat
- Primary
- Glutes, Quads
- Exercise level
- Beginner
-
Dumbbell Bench Press
Chest · Dumbbell
3 sets of 10 reps · 1:30 rest
1:30 rest
- Movement
- Push
- Primary
- Chest
- Also works
- Triceps
- Exercise level
- Beginner
-
Machine Seated Cable Row
Lats · Cable Machine
3 sets of 12 reps · 1:15 rest
1:15 rest
- Movement
- Pull
- Primary
- Lats
- Also works
- Biceps
- Exercise level
- Beginner
-
Kettlebell Farmers Carry
Forearms · Kettlebell
3 sets of 30m · 1:15 rest
1:15 rest
- Movement
- Carry
- Primary
- Forearms
- Exercise level
- Beginner
-
Hand Plank
Abs · Bodyweight
3 sets of 40s · 0:45 rest
0:45 rest
- Movement
- Core
- Primary
- Abs
- Exercise level
- Beginner
Day 2 · ~48 min Foundations B
-
Kettlebell Romanian Deadlift
Glutes · Kettlebell
3 sets of 10 reps · 1:30 rest
1:30 rest
- Movement
- Hinge
- Primary
- Glutes, Hamstrings
- Also works
- Abs
- Exercise level
- Beginner
-
Kettlebell Seated Overhead Press
Front Delts · Kettlebell
3 sets of 10 reps · 1:30 rest
1:30 rest
- Movement
- Push
- Primary
- Front Delts
- Also works
- Triceps
- Exercise level
- Beginner
-
Wide-Grip Lat Pulldown
Lats · Cable Machine
3 sets of 12 reps · 1:15 rest
1:15 rest
- Movement
- Pull
- Primary
- Lats
- Also works
- Abs, Biceps, Front Delts, Traps
- Exercise level
- Beginner
-
Kettlebell Swing
Glutes · Kettlebell
3 sets of 15 reps · 1:15 rest
1:15 rest
- Movement
- Hinge
- Primary
- Glutes, Hamstrings
- Also works
- Abs
- Exercise level
- Intermediate
-
Bodyweight Russian Twist
Abs · Bodyweight
3 sets of 20 reps · 0:45 rest
0:45 rest
- Movement
- Rotation
- Primary
- Abs
- Exercise level
- Beginner
Day 3 · ~37 min Foundations C
-
Dumbbell Goblet Split Squat
Glutes · Dumbbell
3 sets of 10 reps · 1:30 rest
1:30 rest
- Movement
- Lunge
- Primary
- Glutes, Quads
- Exercise level
- Beginner
-
Machine Chest Press
Chest · Machine
3 sets of 12 reps · 1:15 rest
1:15 rest
- Movement
- Push
- Primary
- Chest
- Also works
- Triceps
- Exercise level
- Beginner
-
Dumbbell Row Unilateral
Lats · Dumbbell
3 sets of 12 reps · 1:15 rest
1:15 rest
- Movement
- Pull
- Primary
- Lats, Traps
- Also works
- Biceps
- Exercise level
- Beginner
-
Rowing Sprint
Quads · Machine
4 sets of 1m · 1:00 rest
1:00 rest
- Movement
- Cardio
- Primary
- Quads, Upper Back
- Also works
- Abs, Biceps, Glutes, Hamstrings
- Exercise level
- Intermediate
-
Elbow Side Plank
Abs · Bodyweight
3 sets of 30s · 0:45 rest
0:45 rest
- Movement
- Core
- Primary
- Abs
- Exercise level
- Beginner
About this plan
Who it's for
For anyone new to training, or coming back after a long break. You'll need the equipment listed above.
Not the right fit?
- Training at home: Bodyweight Athletic Training, intermediate, 4 days a week, no equipment.
What to expect
Each week is 46 working sets across 15 exercises, about 2 h in total.
Sets run from 10 to 20 reps, with 0:45 to 1:30 of rest between them.
Main muscles: Glutes, Quads, Chest, Lats, Forearms, Abs, Hamstrings, Front Delts, Traps, Upper Back.
How to progress
The plan stays useful for as long as it stays a little hard.
- Notice when it's easy. When a set feels like you could do several more reps, make the next session slightly harder.
- Change one thing. Add a rep, a little weight, or a few seconds to a timed move. Keep the old numbers until the new ones feel routine.
- Learn the movements. In your first weeks much of the progress is learning the movements, and it comes quickly. Keep the load light enough that every rep looks the same, and expect to add a little most weeks.
If you miss a week: Repeat the last session you finished rather than skipping ahead.
When it gets easy: Bodyweight Athletic Training, the same goal at intermediate level, 4 days a week.
Similar plans
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- Session
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Aerobic Base Builder
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Barbell Basics
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- Session
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