Athlete Engine · 4 weeks
Athlete Engine: 4 Weeks
General athletic strength, conditioning, mobility, and recovery without claiming sport-specific coaching.
Preview the full scheduleGoalBuild a broad base for recreational sport
LevelReturning or intermediate
Frequency4 days / week
Sessions16
PROGRAM SETUP
Equipment and emphasis
Dumbbells · Bench · Open walking space · Optional cardio machine
SportsAthletic PerformanceFour DaysGeneral Preparation
PRIVATE CALENDAR
Schedule the full program
Choose a start date, then add the full program. Your workout results and history stay private to your account.
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Every planned session
- Week 1 · Day 1Athlete Power FoundationDay 1 · 45–55 min · 5 exercisesPREVIEW
- Week 1 · Day 2Fight Camp EngineDay 3 · 25–35 min · 5 exercisesPREVIEW
- Week 1 · Day 3Hybrid Lower EngineDay 5 · 45–55 min · 5 exercisesPREVIEW
- Week 1 · Day 4Restore & MoveDay 7 · 25–35 min · 6 exercisesPREVIEW
- Week 2 · Day 1Athlete Power FoundationDay 8 · 45–55 min · 5 exercisesPREVIEW
- Week 2 · Day 2Fight Camp EngineDay 10 · 25–35 min · 5 exercisesPREVIEW
- Week 2 · Day 3Hybrid Lower EngineDay 12 · 45–55 min · 5 exercisesPREVIEW
- Week 2 · Day 4Restore & MoveDay 14 · 25–35 min · 6 exercisesPREVIEW
- Week 3 · Day 1Athlete Power FoundationDay 15 · 45–55 min · 5 exercisesPREVIEW
- Week 3 · Day 2Fight Camp EngineDay 17 · 25–35 min · 5 exercisesPREVIEW
- Week 3 · Day 3Hybrid Lower EngineDay 19 · 45–55 min · 5 exercisesPREVIEW
- Week 3 · Day 4Restore & MoveDay 21 · 25–35 min · 6 exercisesPREVIEW
- Week 4 · Day 1Athlete Power FoundationDay 22 · 45–55 min · 5 exercisesPREVIEW
- Week 4 · Day 2Fight Camp EngineDay 24 · 25–35 min · 5 exercisesPREVIEW
- Week 4 · Day 3Hybrid Lower EngineDay 26 · 45–55 min · 5 exercisesPREVIEW
- Week 4 · Day 4Restore & MoveDay 28 · 25–35 min · 6 exercisesPREVIEW