5-day athletic training workout plan Complete Athlete

1. 1 Barbell Power Snatch Abs · Barbell 5 sets of 3 reps5 × 3 · 3:00 rest 3:00 rest
2. 2 Box Jump Glutes · Bodyweight 5 sets of 5 reps5 × 5 · 2:30 rest 2:30 rest
3. 3 Front Squat Quads · Barbell 4 sets of 5 reps4 × 5 · 3:00 rest 3:00 rest
4. 4 Hanging Knee Raises Abs · Bodyweight 3 sets of 15 reps3 × 15 · 1:00 rest 1:00 rest

Notes

1. 1 Barbell Bench Press Chest · Barbell 5 sets of 5 reps5 × 5 · 3:00 rest 3:00 rest
2. 2 Pull Ups Lats · Bodyweight 5 sets of 8 reps5 × 8 · 2:30 rest 2:30 rest
3. 3 Barbell Overhead Press Front Delts · Barbell 4 sets of 6 reps4 × 6 · 2:30 rest 2:30 rest
4. 4 Landmine T Bar Rows Lats · Barbell 3 sets of 10 reps3 × 10 · 1:30 rest 1:30 rest

Notes

1. 1 Indoor Cycling (Spin Bike) Quads · Machine 8 sets of 45s8 × 45s · 1:00 rest 1:00 rest
2. 2 Battle Ropes Abs · Battle Ropes 5 sets of 30s5 × 30s · 0:45 rest 0:45 rest
3. 3 Burpee Abs · Bodyweight 4 sets of 15 reps4 × 15 · 1:00 rest 1:00 rest
4. 4 Kettlebell Farmers Carry Forearms · Kettlebell 4 sets of 50m4 × 50m · 1:00 rest 1:00 rest

Notes

1. 1 Barbell Squat Quads · Barbell 5 sets of 5 reps5 × 5 · 3:30 rest 3:30 rest
2. 2 Barbell Hip Thrust Glutes · Barbell 4 sets of 8 reps4 × 8 · 2:00 rest 2:00 rest
3. 3 Dumbbell Goblet Bulgarian Split Squat Glutes · Dumbbell 3 sets of 10 reps3 × 10 · 1:30 rest 1:30 rest
4. 4 Lying Leg Curl Hamstrings · Machine 3 sets of 12 reps3 × 12 · 1:15 rest 1:15 rest

Notes

1. 1 Barbell Front Rack Step Up Knee Drive Quads · Barbell 4 sets of 10 reps4 × 10 · 2:00 rest 2:00 rest
2. 2 Dumbbell Single Arm Clean And Press Abs · Dumbbell 4 sets of 8 reps4 × 8 · 2:00 rest 2:00 rest
3. 3 Cable Wood Chopper Abs · Cable Machine 3 sets of 15 reps3 × 15 · 1:00 rest 1:00 rest
4. 4 Front Plank on Elbows Abs · Bodyweight 3 sets of 45s3 × 45s · 0:45 rest 0:45 rest

Notes