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Athletix Lab

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PUSH PULL LEGS X2 
3 LIGHT DAYS, 3 HEAVY DAYS

A: 10MIN WARM UP (ADD PREFFERED 5-10MIN CARDIO AND ACTIVATIONS AND PLYOMETRICS)
B: 60MIN STRENGTH
C: 10MIN ROLLING/CORRECTIVE (ADD PREFERRED)

REMINDERS:
-ADD BODY WEIGHT TO LOAD WHEN NEEDED
-DOUBLE THE LOAD WHEN USING 2 DUMBBELLS
-SOME EXERCISES ARE DOUBLED REPS BECAUSE THEY ARE TO BE DONE ON BOTH SIDES.


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PUSH PULL LEGS X2

Block 1

UPPER LOWER X2 
2 LIGHT DAYS, 2 HEAVY DAYS

A: 10MIN WARM UP (ADD PREFFERED 5-10MIN CARDIO AND ACTIVATIONS AND PLYOMETRICS)
B: 45-60MIN STRENGTH
C: 10-5MIN HIIT/CORE	
D: 10MIN ROLLING/CORRECTIVE (ADD PREFERRED)

REMINDERS:
-ADD BODY WEIGHT TO LOAD WHEN NEEDED
-DOUBLE THE LOAD WHEN USING 2 DUMBBELLS
-SOME EXERCISES ARE DOUBLED REPS BECAUSE THEY ARE TO BE DONE ON BOTH SIDES.


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UPPER LOWER X2

UPPER LOWER PUSH PULL LEGS
2 LIGHT DAYS, 3 HEAVY DAYS

A: 10MIN WARM UP (ADD PREFFERED 5-10MIN CARDIO AND ACTIVATIONS AND PLYOMETRICS)
B: 60MIN STRENGTH
C: 10MIN ROLLING/CORRECTIVE (ADD PREFERRED)

REMINDERS:
-ADD BODY WEIGHT TO LOAD WHEN NEEDED
-DOUBLE THE LOAD WHEN USING 2 DUMBBELLS
-SOME EXERCISES ARE DOUBLED REPS BECAUSE THEY ARE TO BE DONE ON BOTH SIDES.


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UPPER LOWER PUSH PULL LEGS

UPPER LOWER FULL

A: 10MIN WARM UP (ADD PREFFERED 5-10MIN CARDIO AND ACTIVATIONS AND PLYOMETRICS)
B: 60MIN STRENGTH
C: 10MIN ROLLING/CORRECTIVE (ADD PREFERRED)

REMINDERS:
-ADD BODY WEIGHT TO LOAD WHEN NEEDED
-DOUBLE THE LOAD WHEN USING 2 DUMBBELLS
-SOME EXERCISES ARE DOUBLED REPS BECAUSE THEY ARE TO BE DONE ON BOTH SIDES.


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UPPER LOWER FULL

PUSH PULL

A: 10MIN WARM UP (ADD PREFFERED 5-10MIN CARDIO AND ACTIVATIONS AND PLYOMETRICS)
B: 60MIN STRENGTH
C: 10MIN ROLLING/CORRECTIVE (ADD PREFERRED)

REMINDERS:
-ADD BODY WEIGHT TO LOAD WHEN NEEDED
-DOUBLE THE LOAD WHEN USING 2 DUMBBELLS
-SOME EXERCISES ARE DOUBLED REPS BECAUSE THEY ARE TO BE DONE ON BOTH SIDES.


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PUSH PULL

PUSH PULL LEGS X2         
(HEAVY COMPOUNDS + ACCESSORIES)         
3 LIGHT DAYS, 3 HEAVY DAYS        
          
A: 10MIN WARM UP (ADD PREFFERED 5-10MIN CARDIO AND ACTIVATIONS AND PLYOMETRICS)
B: 60MIN STRENGTH
C: 10MIN ROLLING/CORRECTIVE (ADD PREFERRED)
 
REMINDERS:
-ADD BODY WEIGHT TO LOAD WHEN NEEDED
-DOUBLE THE LOAD WHEN USING 2 DUMBBELLS
-SOME EXERCISES ARE DOUBLED REPS BECAUSE THEY ARE TO BE DONE ON BOTH SIDES.


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POWER BUILDING

FULL BODY

A: 10MIN WARM UP (ADD PREFFERED 5-10MIN CARDIO AND ACTIVATIONS AND PLYOMETRICS)
B: 60MIN STRENGTH
C: 10MIN ROLLING/CORRECTIVE (ADD PREFERRED)

REMINDERS:
-ADD BODY WEIGHT TO LOAD WHEN NEEDED
-DOUBLE THE LOAD WHEN USING 2 DUMBBELLS
-SOME EXERCISES ARE DOUBLED REPS BECAUSE THEY ARE TO BE DONE ON BOTH SIDES.

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HOME UPPER

HOME LOWER

A: 10MIN WARM UP (ADD PREFFERED 5-10MIN CARDIO AND ACTIVATIONS AND PLYOMETRICS)
B: 60MIN STRENGTH
C: 10MIN ROLLING/CORRECTIVE (ADD PREFERRED)

REMINDERS:
-ADD BODY WEIGHT TO LOAD WHEN NEEDED
-DOUBLE THE LOAD WHEN USING 2 DUMBBELLS
-SOME EXERCISES ARE DOUBLED REPS BECAUSE THEY ARE TO BE DONE ON BOTH SIDES.