Saved plan
3-day plan, 60-minute sessions
A free 4-week 3-day athleticism plan built for power, speed and movement quality. Sets, reps and rest included — free, no sign-up.
Lower Strength
- Goblet Squat4 × 3
- Romanian Deadlift3 × 6-8
- Rear-Foot Elevated Split Squat3 × 6-8
- Dead Bug3 × 6-8
- Loaded Carry Medley3 × 6-8
- Hip Mobility Flow3 × 6-8
- Box Jump3 × 6-8
Upper Strength
- Bench Press4 × 3
- Pull-Up / Assisted Pull-Up3 × 6-8
- Dumbbell Bench Press3 × 6-8
- Single-Arm Dumbbell Row3 × 6-8
- Dead Bug3 × 6-8
- Loaded Carry Medley3 × 6-8
- Hip Mobility Flow3 × 6-8
Speed & Power
- Box Jump4 × 3
- Acceleration Runs (20 yd)3 × 3 x 30s
- Rear-Foot Elevated Split Squat3 × 6-8
- Romanian Deadlift3 × 6-8
- Dead Bug3 × 6-8
- Pull-Up / Assisted Pull-Up3 × 6-8
- Hip Mobility Flow3 × 6-8
Week 2 and beyond
Lower Strength
7 lifts · progressive overload from Week 1
Upper Strength
7 lifts · progressive overload from Week 1
Week 1 is free. The other 3 weeks — every session, set and rest cue — unlock with Pro Monthly.
Unlock every session · $29.99/month$29.99 charged today, then monthly until cancelled.
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https://forevervarsity.com/plan/athleticism-3d-60m-bw-db3-Day Athleticism Plan, 60-Min Sessions — free Week 1 from Forever Varsity. #ForeverVarsity #AthleticPerformance #SpeedTraining #3DaySplit
https://forevervarsity.com/plan/athleticism-3d-60m-bw-db
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Built with the free workout plan generator — plan ID athleticism-3d-60m-bw-db.