Functional Athlete
Six days of athletic performance training. Build power, speed, and mobility while looking like a Greek god. For bros who actually play sports.
Who it's for
A 6-day intermediate program with extra work for chest, back, shoulders, biceps, triceps, forearms, traps, lats, quadriceps, hamstrings, glutes, calves, hip flexors, adductors, abs, obliques and lower back: 21 exercises across 6 sessions a week.
Focus muscles: Chest, Back, Shoulders, Biceps, Triceps, Forearms, Traps, Lats, Quadriceps, Hamstrings, Glutes, Calves, Hip Flexors, Adductors, Abs, Obliques, Lower Back. Run it as a mesocycle and Swole.fit sets the weights, adds sets as the weeks build and schedules the deload.
The week
6 sessions. Primary lifts are marked; they get the freshest effort.
Day 1
Power Day
Explosive training
Day 2
Upper Strength
Upper body power
Day 3
Lower Power
Lower explosiveness
Day 4
Speed & Agility
Athletic movement
Day 5
Full Body Power
Total body
Day 6
Conditioning
Athletic endurance
Weekly sets per muscle
Starting volume with 3 sets per exercise. Helpers count as half a set. The app adds sets from here as the cycle builds.
| Muscle | Sets | Zone |
|---|---|---|
| Glutes | 25.5 | Excessive |
| Back | 21 | High |
| Quadriceps | 19.5 | Optimal |
| Shoulders | 19.5 | Optimal |
| Hamstrings | 18 | High |
| Triceps | 12 | Optimal |
| Lats | 10.5 | Moderate |
| Chest | 9 | Moderate |
| Biceps | 7.5 | Moderate |
| Traps | 7.5 | Moderate |
| Abs | 6 | Moderate |
| Calves | 4.5 | Maintenance |
Similar programs
Run this program free.
Start Functional Athlete in Swole.fit and the app plans every session: weights, reps in reserve, weekly sets and the deload.