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All workout plans

4-Day Athletic

AthleticIntermediate

Power first, strength second, conditioning last — built for people who play a sport rather than train for a mirror.

At a glance

Frequency
4× a week
Split
Hybrid
Session length
Up to 50 min
Weekly volume
≈71 working sets

Equipment

GymBarbellDumbbellBodyweightMachineCableKettlebellOther

Where the week's sets go

  • Legs22 sets · 31%
  • Core16 sets · 23%
  • Back11 sets · 15%
  • Other8 sets · 11%
  • Shoulders6 sets · 8%
  • Chest4 sets · 6%
  • Arms4 sets · 6%

A week on this plan

  1. Sunrest day
  2. MonLower Power
  3. TueUpper Power
  4. Wedrest day
  5. ThuFull Body
  6. FriConditioning
  7. Satrest day

Rest days can move — keep the order.

Start this plan

Every session lands in your routines as it is written here. Change the exercises, sets, reps, rest and days afterwards — it is yours once it is there.

The workouts

Workout 1 of 4

Lower Power

Jumps and squat strength · 5 exercises · Up to 48 min

    • Jump squatQuads · Bodyweight4× 5 reps2 min restFive fast reps, nothing in your hands. If a rep looks slow, the set is over.
    • Barbell full squatQuads · Barbell4× 4–6 reps3 min rest
    • Barbell romanian deadliftGlutes · Barbell3× 6–8 reps2 min 30 s rest
    • Dumbbell step-upQuads · Dumbbell3× 8 reps1 min 30 s restEight a leg, onto a box at knee height.
    • Front plankAbs · Bodyweight3× 45 s1 min rest

Workout 2 of 4

Upper Power

Throws and pressing strength · 5 exercises · Up to 49 min

    • Medicine ball overhead slamUpper back · Other4× 6 reps1 min 30 s restThrow it down as hard as you can. Six reps, and speed is the only thing being measured.
    • Barbell bench pressChest · Barbell4× 4–6 reps3 min rest
    • Pull-upLats · Bodyweight4× 5–8 reps2 min rest
    • Dumbbell standing overhead pressFront delts · Dumbbell3× 6–10 reps2 min rest
    • Cable face pullRear delts · Cable3× 15–20 reps1 min rest

Workout 3 of 4

Full Body

Carries, swings, single leg · 5 exercises · Up to 35 min

    • Kettlebell swingGlutes · Kettlebell5× 30 s1 min restHips snap, arms stay ropes. This is the bridge between the gym and the pitch.
    • Dumbbell single leg split squatQuads · Dumbbell3× 8–10 reps1 min 30 s restEight to ten a leg.
    • Dumbbell one arm bent-over rowUpper back · Dumbbell3× 8–12 reps1 min 30 s restEight to twelve an arm.
    • Farmers walkForearms · Dumbbell4× 40 s1 min 30 s rest
    • Landmine 180Abs · Barbell3× 10 reps1 min rest

Workout 4 of 4

Conditioning

Intervals and core · 4 exercises · Up to 31 min

    • Stationary bike runFull body · Machine8× 30 s1 min 30 s restThirty seconds hard, ninety easy, eight rounds. Hard means hard.
    • Mountain climberAbs · Bodyweight4× 40 s40 s rest
    • Hanging leg raiseAbs · Bodyweight3× 8–12 reps1 min rest
    • Bodyweight incline side plankAbs · Bodyweight3× 40 s45 s restForty seconds a side.

How to progress

The jumps and throws are never taken to fatigue: stop the set the moment a rep looks slower than the one before. Strength climbs 2.5 kg a week; conditioning gets shorter rests, not longer rounds.

Start this plan

Plans like this

  • 4Hyrox PrepEight kilometres of running with eight stations in between: a four-day block that trains the strength the stations need, the running they sit inside, and the compromised running that decides the race.4 daysAthleticIntermediateFull gym55 min
  • 55-Day StrengthA day each for the squat, the bench, the deadlift and the overhead press, plus a day of the back and arm work that holds them together.5 daysStrengthAdvancedFull gym55 min
  • 44-Day Fat LossFull-body lifting to hold onto muscle while you eat less, with ten minutes of conditioning on the end of each session.4 daysFat lossIntermediateFull gym40 min
  • 44-Day Glutes & Lower BodyTwo lower-body days built around the hip thrust and the hinge, with a full upper day either side so nothing falls behind.4 daysMuscle buildingIntermediateFull gym45 min