Scan to open on your phonegymvim.app/plans/functional-athlete

3-day athletic training workout plan Functional Athlete

Three days of carries, swings, jumps and rope work, for strength that transfers to sport. Keep every jump sharp and end the set when speed drops.

Free, no ads. On the App Store and Google Play.

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.

5 exercises · 18 sets · ~50 min

5 exercises · 15 sets · ~44 min

5 exercises · 16 sets · ~43 min

For people with years of training behind them. You'll need the equipment listed above.

Not the right fit?

Want something less demanding: Bodyweight Athletic Training, intermediate, 4 days a week, no equipment.
Can train 5 days a week: Complete Athlete, advanced, 5 days a week.

Each week is 49 working sets across 15 exercises, about 2 h 15 min in total.

Sets run from 5 to 15 reps, with 0:45 to 2:30 of rest between them.

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.
Measure in months. Progress at this level is slow and measured over months. Small improvements count, and an easier week every so often helps you keep training hard the rest of the time.

If the numbers stop moving: If nothing moves for several weeks, look at sleep and recovery before adding more work.