Athletic Strength for Adults
Train like an athlete without needing a sport. Full-body strength built on the movements you use every day: squat, hinge, push, pull, carry. It's for any age; what matters is your starting point.
Equipment: Dumbbells or kettlebells, a bench, a band (barbell optional for Intermediate) Get the free PDFBeginner if you're new to strength training or coming back after 6+ months off. Intermediate if you've trained consistently for 6+ months and can do 10+ full push-ups. Before week 1, write down your max push-ups in one set and the weight you squat for 8 reps.
3 non-consecutive days, alternating Day A and Day B (week 1: A-B-A, week 2: B-A-B, and so on).
Strong athletes start smart.
The best block fails if you start it hurt. Answer these 6 honestly:
- Has a doctor ever told you that you have a heart condition or high blood pressure?
- Do you get chest pain at rest, in daily life or when you exercise?
- Have you lost your balance from dizziness, or fainted, in the last 12 months?
- Do you have a chronic medical condition, or take prescribed medication for one?
- Do you have a bone, joint or muscle problem, or an injury from the last 12 months, that training could make worse?
- Has a doctor told you to exercise only under medical supervision?
All no? You're good to go. Start at your level and follow the progression.
Any yes? Check with your doctor or physio first, then message me. I'll tell you how to adapt the block, free.
Under 18? Go through this with a parent or guardian. These blocks are general guidance, not medical advice or individual coaching. Stop and get help if you feel chest pain, dizziness or sharp pain. Questions adapted from the PAR-Q+.
3 min bike, rower or brisk walk · cat-cow ×8 · world's greatest stretch ×3/side · glute bridges ×10 · band pull-aparts ×15 · bodyweight squats ×8
Day A
| Exercise | Beginner | Intermediate | Tempo | Rest |
|---|---|---|---|---|
| A. Squat | Goblet squat to a box, 3×10, RIR 3 | Goblet or barbell squat, 4×6–8, RIR 2 | 3-0-1-0 | 2 min |
| B. Push | Incline push-up, 3×8–12 | DB bench press, 4×8, RIR 2 | 2-0-1-0 | 90 s |
| C. Hinge | KB deadlift, 3×10, RIR 3 | DB Romanian deadlift, 4×8, RIR 2 | 3-0-1-0 | 2 min |
| D. Pull | High inverted row or band pulldown, 3×10 | Inverted row, 3×10 (or pull-ups) | 2-0-1-1 | 90 s |
| E. Suitcase carry | 3×20 m/side | 3×30 m/side, heavier | walk tall | 60 s |
| F. Dead bug | 3×6/side | 3×8/side, slow | slow | 45 s |
Day B
| Exercise | Beginner | Intermediate | Tempo | Rest |
|---|---|---|---|---|
| A. Power | Med ball chest throw, 3×5 | KB swing, 4×10 | explosive | 90 s |
| B. Single leg | Step-up, 3×8/side | DB reverse lunge, 3×8/side | 2-0-1-0 | 90 s |
| C. Press | Half-kneeling DB press, 3×8/side | Standing DB press, 3×8, RIR 2 | 2-0-1-0 | 90 s |
| D. Row | 1-arm DB row, 3×10/side | 1-arm DB row, 3×8/side, heavier | 2-0-1-1 | 60 s |
| E. Hips | Glute bridge, 3×12 | DB hip thrust, 3×10 | 2-0-1-2 | 60 s |
| F. Anti-rotation | Pallof press, 3×8/side | Pallof press + side plank, 3×30 s/side | slow | 45 s |
Optional finisher (both days): Beginner 8 min easy-moderate bike. Intermediate 6×(30 s hard / 90 s easy) on a bike or rower.
4-week progression
| Week | Focus | Change |
|---|---|---|
| Week 1 | Technique | Every set at RIR 3–4 |
| Week 2 | Reps | Move to the top of each rep range |
| Week 3 | Load | Add load, drop back to the bottom of the rep range |
| Week 4 | Deload + retest | −1 set on everything. Last session: retest push-ups and your 8-rep squat |
Goblet squat to a box → higher box (regress) or no box with a 2 s pause (progress). Incline push-up → higher surface (regress) or floor push-ups (progress).
The goal is to leave each session feeling better than when you arrived. Choose weights that let you finish every set with good form and a couple of reps left. Consistency over 4 weeks beats any single hard day.
Take the full block with you.
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How to read this: RIR = reps you could still do at the end of a set. Tempo 3-1-1-0 = 3 s lowering, 1 s pause at the bottom, 1 s lifting, no pause at the top; X = as fast as possible.
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