This is a 4-week program, 3 days a week.

Tailored towards athletes who may not require as much upper body strength for their sport (track, basketball, volleyball, soccer, etc).

All workouts should be performed following proper warm-up which can also be purchased.

Athletes are welcome to substitute any upper body exercise with a pressing movement (e.g. subbing barbell or dumbbell bench in for either standing OH press, DB incline press, or seated DB press).

This program can be repeated if you would like for up to 12 weeks total. It is recommended to perform a "de-load week" at the conclusion of the 4th week. De-load can be performed simply by performing the same routine at 80% of the resistance/weight you performed the week prior to the de-load.

2.5-5% can be added to the percentage of each week if performed for a 2nd and 3rd cycle.

Percentages should be based off one rep maximum for the respective lift.