Functional Athletic Workout Program

Four-Day Strength and Endurance Atletic Workout Program

Designed for those seeking to build strength and endurance, this four-day workout program includes full-body workouts and specific push and pull days. The program focuses on different muscle groups each day and is structured to help you achieve your fitness goals.

Day 1: Full Body

This day targets shoulders, legs, upper back muscles. It's ideal for strengthening all muscle groups and developing a balanced physique.

Day 3: Push Day

Push day focuses on chest, shoulders, and triceps muscles. Key pushing movements like barbell bench press and overhead press are emphasized to increase upper body strength.

Day 4: Pull Day

Pull day targets back, biceps, and other pulling muscles. Exercises like pull-ups and rows are ideal for strengthening and shaping the back.

Day 5 or 6: Conditioning

The conditioning day is designed to improve cardiovascular endurance. It includes high-intensity interval training (HIIT), running, or cycling to enhance your cardiovascular fitness.

This program is suitable for anyone looking to build strength and endurance while staying fit. Each day is designed to work different areas of the body and can be easily adapted to your fitness level. However, remember to warm up properly before each workout and cool down afterward. It's important to consult with a healthcare professional before starting any new exercise regimen.

Day 1: Shoulder and Legs

Warm-up:

5-10 minutes of light cardio (jumping jacks, jogging, or cycling).
Dynamic stretches focusing on shoulders and legs.

Main Workout:

A1. Barbell Shoulder Press: 4 sets x 6-8 reps

B1. Dumbbell Lateral Raises: 3 sets x 12-15 reps

B2. Front Plate Raises: 3 sets x 12-15 reps

B3. Upright Row: 3 sets x 12-15 reps

C. Bosu Ball Pistol Squats: 4 sets x 8-10 reps

D. One Leg Press: 4 sets x 8-10 reps

E. Calf Raises: 3 sets x 15 reps

F. Walking Lunges: 3 sets x 12 reps (each leg)

Finisher:

Farmer's Walk: 3 sets x 50 meters
Wall Sit: 3 sets x 1 minute
Sit Thru: 4 x 24

Cooldown:

5-10 minutes of light cardio.
Static stretching for shoulders and legs.

Day 2: Push

Warm-up:

5-10 minutes of light cardio.
Dynamic stretches focusing on chest, shoulders, and triceps.
Sit Up 3 x 15
Bench Leg Raise 3 x 15

Main Workout:

A. Bench Press: 4 sets x 4-8 reps

B. Dumbbell Incline Press: 4 sets x 8-10 reps

C. Shoulder Press: 3 sets x 8-10 reps

D1. Lateral Raise: 3 sets x 12-15 reps

D2. Cable Crossover: 3 sets x 12-15 reps

E. Overhead Triceps: 3 sets x 10-12 reps

Finisher:

Med. Ball Throw: 4 x 12

Cooldown:

5-10 minutes of light cardio.
Static stretching for chest, shoulders, and triceps.

Day 3: Pull

1. Warm-up:

5-10 minutes of light cardio.
Dynamic stretches focusing on back and biceps.

2. Main Workout:

A. Unbroken Pull-ups: 4 sets x max reps

B. Kroc Rows: 4 sets x 8-10 reps

C. D Handle Lat Pulldowns: 3 sets x 10-12 reps

D. Seated Rows: 3 sets x 10-12 reps

E. Cable Rear Delt Fly: 3 sets x 12+ reps

F. Cable Biceps Curl: 3 sets x 12+ reps

Finisher:

Medicene Ball Slam: 4 x 12

Cooldown:

Static stretching for back and biceps.

Day 4: Conditioning and Endurance

Warm-up:

5-10 minutes of light cardio.
Dynamic stretches focusing on the whole body.
Sit Up: 3 x 15
Bench Leg Raise: 3 x 15

Conditioning Circuit:

Perform 3-4 rounds of the following circuit with minimal rest:

Handstand Push Up: 6 reps
Inverted Row: 12 Reps
Box Jumps: 12 reps
Sumo Squat: 24 reps (22.5 kg)
Mountain Climbers: 24 reps (each leg)

Core Phase:

Z-Bar Rollout: 4 x 12
Sit Thru: 3 x 24

Cardiovascular Endurance:

Choose one of the following:

Run: 20-30 minutes at a moderate pace.
Jump Rope: 20-30 minutes at a steady pace.
Cycling: 20-30 minutes on a stationary bike.

Cooldown:

5-10 minutes of light cardio.
Static stretching for the whole body.

Repeat this 4-day cycle for the duration of the 3-month program. Adjust the intensity and weights as needed, and listen to your body for adequate recovery. Always prioritize proper form to prevent injury.