Saved plan
4-day plan, 45-minute sessions
A free 4-week 4-day athleticism plan built for power, speed and movement quality. Sets, reps and rest included — free, no sign-up.
Goal
Days
Time
Kit
Lower Strength
45 min
- 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
45 min
- 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
45 min
- 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
Full Body
45 min
- Back Squat4 × 3
- Bench Press3 × 6-8
- Trap Bar / Conventional Deadlift3 × 6-8
- Pull-Up / Assisted Pull-Up3 × 6-8
- Dead Bug3 × 6-8
- Loaded Carry Medley3 × 6-8
Like what you see? Create a free account and we'll build all 12 weeks around you.
Every change swaps to that plan's own permanent link, so any version you share reopens exactly as you left it.
Popular ready-made plans
Want all four weeks?
Create a free account and we'll extend this into a full block with progression and a deload.
Built with the free workout plan generator — plan ID athleticism-4d-45m-db-bb.