VFVarsity Forever
Free plan

Saved plan

5-day plan, 60-minute sessions

A free 4-week 5-day conditioning plan built to grow your work capacity and engine. Sets, reps and rest included — free, no sign-up.

Goal
Days
Time
Kit

Lower Strength

60 min
  • Back Squat3 × 12-15
  • Trap Bar / Conventional Deadlift3 × 12-15
  • Rear-Foot Elevated Split Squat3 × 12-15
  • Dead Bug3 × 12-15
  • Loaded Carry Medley3 × 12-15
  • Hip Mobility Flow3 × 12-15
  • Box Jump3 × 12-15

Upper Strength

60 min
  • Bench Press3 × 12-15
  • Pull-Up / Assisted Pull-Up3 × 12-15
  • Dumbbell Bench Press3 × 12-15
  • Lat Pulldown3 × 12-15
  • Dead Bug3 × 12-15
  • Loaded Carry Medley3 × 12-15
  • Hip Mobility Flow3 × 12-15

Speed & Power

60 min
  • Box Jump3 × 12-15
  • Acceleration Runs (20 yd)3 × 3 x 30s
  • Rear-Foot Elevated Split Squat3 × 12-15
  • Trap Bar / Conventional Deadlift3 × 12-15
  • Dead Bug3 × 12-15
  • Pull-Up / Assisted Pull-Up3 × 12-15
  • Hip Mobility Flow3 × 12-15

Full Body

60 min
  • Back Squat3 × 12-15
  • Bench Press3 × 12-15
  • Trap Bar / Conventional Deadlift3 × 12-15
  • Pull-Up / Assisted Pull-Up3 × 12-15
  • Dead Bug3 × 12-15
  • Loaded Carry Medley3 × 12-15
  • Hip Mobility Flow3 × 12-15

Conditioning

60 min
  • Bike / Rower Intervals3 × 3 x 30s
  • Loaded Carry Medley3 × 12-15
  • Back Squat3 × 12-15
  • Bench Press3 × 12-15
  • Dead Bug3 × 12-15
  • Trap Bar / Conventional Deadlift3 × 12-15
  • Hip Mobility Flow3 × 12-15

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https://varsityforever.app/plan/conditioning-5d-60m-bw-db-bb-mc
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5-Day Conditioning Plan, 60-Min Sessions — free Week 1 from Varsity Forever. #VarsityForever #Conditioning #WorkCapacity #5DaySplit

https://varsityforever.app/plan/conditioning-5d-60m-bw-db-bb-mc

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