Train strength, improve body composition, and athletic conditioning with this 4-day gym program built for people who like to train like athletes, not just lift for looks.
Access, complete, and track this program in our training app or with our downloadable PDF.
Basic Strength & Athletic Conditioning Phase 1 is designed for intermediate to advanced lifters who want to get stronger, leaner, and more athletic with a clear weekly structure. It’s a great fit if you enjoy lifting, attacking conditioning, and doing athletic movements like sled pulls, sprints, and jumping rope.
Each week you’ll rotate through four structured strength and athletic conditioning workouts that combine classic lifts, athletic movement, and conditioning workouts. You’ll train full-body strength, upper and lower body power, and short, intense conditioning blocks.
Day 4 includes two built-in options so you can match the program to your environment:
Option A: Sprint and sled-focused work for those with turf or 10–30 yards of space and a sled + harness.
Option B: A space-friendly variation that keeps the same intent using bike/dumbbell-style conditioning for tighter or fully indoor setups.
This is not a beginner fitness program. It’s ideal for intermediate and advanced lifters, former athletes, and “beginner athletes” who already have a solid fitness base and want a more athletic way to train. The workouts repeat weekly so you can track progress, load your lifts intelligently, and steadily develop strength and conditioning over time.
Focus: Strength Training, Athletic Conditioning, Body Composition
Duration: ~45–70 mins per workout
Workouts: 4 recurring workouts per week (repeated across the phase)
Level: Fitness Athletic Adult, Intermediate, Advanced
App Access: 4-weeks
Equipment Needed: Jump rope, Dumbbells, Sled + pulling harness, Pull-up bar, Hamstring curl machine, Lat pulldown machine, Exercise bench, Resistance bands, 10–30 yards of turf or open space to sprint and lunge (or use the built-in variation day if you don’t have space)
Blocks
Dumbbells
Exercise Bench
Full Athletic Gym
Hamstring Curl Machine
Jump Rope
Lat/Row Machine
Leg Press
Low Box
Mini Sled w/ Pulling Harness
Pull-up Assist Band
Pull-up Bar
Resistance Bands w/ Handles
Make a one-time purchase to access and track this program through our training app, or get unlimited access with a Workout Library Membership. This is an on-demand program that you can access and complete anytime.
