🏆 4-Week Intermediate Athlete Program

Goal: Build athletic strength, speed, agility & conditioning
Level: Intermediate
Equipment: Dumbbells, barbell (optional), kettlebell, cones, ladder, mat
Schedule: 5 days training + 2 days recovery

🗓️ WEEKLY LAYOUT

DayFocusKey Attributes

Mon-Lower Body StrengthPower, Strength

Tue-Agility + SpeedFootwork, Acceleration

Wed-Upper Body StrengthPush–Pull Balance

Thu-Conditioning & CoreEndurance, Core Stability

Fri-Full-Body PowerExplosive Coordination

Sat-Active RecoveryMobility, Flexibility

Sun-RestFull Recovery

🧱 WEEK 1 – Foundation

Goal: Establish form, tempo, and control.
Use light–moderate loads.

Day 1 – Lower Body Strength

• Goblet Squats – 3×12

• Romanian Deadlifts – 3×10

• Walking Lunges – 3×12 each leg

• Glute Bridges – 3×15

• Plank – 3×30 sec

Day 2 – Agility + Speed

• Ladder Drills (in/out & side shuffle) – 3×30 sec

• Zig-Zag Cone Runs – 4×20m

• High Knees – 3×30 sec

• Quick Feet Drill – 3×30 sec

Day 3 – Upper Body Strength

• Push-ups (explosive if possible) – 3×10

• Dumbbell Overhead Press – 3×10

• Pull-ups (assisted if needed) – 3×6

• Underhand Grip Rows – 3×10

Day 4 – Conditioning & Core

• Mountain Climbers – 3×30 sec

• Medicine Ball Slams – 3×15

• X-Planks – 3×12 each side

• Side Plank – 3×30 sec

Day 5 – Full-Body Power

• Kettlebell Swings – 3×15

• Jump Squats – 3×12

• Burpees – 3×10

• Farmer’s Carry – 3×30m

Sat – Yoga Flow (15 min)
Sun – Rest

🧗 WEEK 2 – Load & Agility

Goal: Increase intensity slightly.
Use moderate loads, add 1 extra round to each circuit.

Add:

• Hill Sprints – 6×40m

• Lateral Bounds – 3×10 each side

• Clap Push-ups (replace normal push-ups)

⚙️ WEEK 3 – Power & Endurance

Goal: Push performance — shorter rest, faster pace.

Add:

• Box Jumps – 3×8

• Sled Push / Sprint – 5×20m

• Clean Pulls – 4×5

• Turkish Get-ups – 3×5 each side

Focus on explosive movement and perfect landing mechanics.

🦾 WEEK 4 – Peak & Test

Goal: Max performance test week.
Perform fewer reps, heavier or faster execution.

Tests (optional):

• 40m Sprint Time

• Max Push-ups in 1 minute

• Max Plank Hold Time

• Vertical Jump Height

After the test, reduce training to 3 days next week for recovery.

💡 Training Guidelines

• Warm-up: 8–10 min (mobility + dynamic stretches)

• Rest: 60–90 sec between sets

• Cool-down: 5–10 min stretch / foam roll

• Progression: Add +1 round or +5% load each week

• Fuel: Prioritize protein, hydration, and sleep (7–9 hrs)