Saved plan
3-day plan, 45-minute sessions
A free 4-week 3-day athleticism plan built for power, speed and movement quality. Sets, reps and rest included — free, no sign-up.
Lower Strength
- Back Squat4 × 3
- Trap Bar / Conventional Deadlift3 × 6-8
- Rear-Foot Elevated Split Squat3 × 6-8
- Dead Bug3 × 6-8
- Loaded Carry Medley3 × 6-8
- Hip Mobility Flow3 × 6-8
Upper Strength
- Bench Press4 × 3
- Pull-Up / Assisted Pull-Up3 × 6-8
- Dumbbell Bench Press3 × 6-8
- Single-Arm Dumbbell Row3 × 6-8
- Dead Bug3 × 6-8
- Loaded Carry Medley3 × 6-8
Speed & Power
- Box Jump4 × 3
- Acceleration Runs (20 yd)3 × 3 x 30s
- Rear-Foot Elevated Split Squat3 × 6-8
- Trap Bar / Conventional Deadlift3 × 6-8
- Dead Bug3 × 6-8
- Pull-Up / Assisted Pull-Up3 × 6-8
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https://varsityforever.app/plan/athleticism-3d-45m-bw-db-bb3-Day Athleticism Plan, 45-Min Sessions — free Week 1 from Varsity Forever. #VarsityForever #AthleticPerformance #SpeedTraining #3DaySplit
https://varsityforever.app/plan/athleticism-3d-45m-bw-db-bb
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Built with the free workout plan generator — plan ID athleticism-3d-45m-bw-db-bb.