Builds strength, agility and power
Athlete Builder (5x/week) routine
This program is built for individuals who want to become faster, more explosive, and stronger: regardless of their sport. The Athlete Builder routine combines mobility, strength, conditioning, and power-based movements across five focused days. Whether you're an athlete, a coach, or someone who simply trains like one, this plan delivers high-performance results through structured, repeatable progress. Expect improvements in force production, joint control, and total-body resilience.
Workout Summary
| Main Goal | Strength, Agility, and Explosiveness |
| Workout Type | Athletic Performance |
| Training Level | Intermediate to Advanced |
| Program Duration | 8 weeks |
| Days Per Week | 5 |
| Time Per Workout | 60–75 minutes |
| Equipment Required | Barbell, Dumbbells, Kettlebells, Conditioning Tools |
| Target Gender | Male & Female |
A daily focus to build a complete athlete
How this program is structured
This routine is organized into five themed training days, each focused on a key aspect of athletic performance. You’ll start the week with compound strength movements to build raw power and muscular output. Mid-week shifts toward agility and conditioning to enhance speed, coordination, and cardiovascular fitness. The final day focuses on mobility to improve joint health and recovery. By repeating this weekly cycle, you’ll develop a well-rounded, resilient, and high-performing physique.
Athlete builder - Strength & power
90/90 Stretch
Barbell Deadlift
Barbell Clean And Jerk
Barbell Front Squat
Barbell Bent Over Row
Dumbbell Thruster
Medicine Ball Overhead Slam
Athlete builder - Speed & Agility
Inchworm
Jump Box
Sprinting
Burpee Box Jump
Jumping Jack
Jump Rope
Athlete builder - Functional strength
Bird Dog
Barbell Squat
Dumbbell Single Leg Deadlift
Bulgarian Split Squat
Barbell Standing Military Press
Farmers Walk
Athlete builder - Power endurance
Bodyweight Squat
Kettlebell Goblet Squat
Dumbbell Romanian Deadlift
Burpee
Jump Split
Dumbbell Devils Press
Athlete builder - Recovery & mobility
Butterfly Yoga Pose
Bodyweight Squat
Long Jump
Bodyweight Single Leg Deadlift
Back Extension On Stability Ball
Seated In Out Leg Raise On Floor
Built for progress
Take the guesswork out of training
Create personalized AI-powered workout plans that evolve with you. Train smarter, track every rep, and keep moving forward, one workout at a time.
Unlock real performance
The impact of a complete, athlete-focused routine
The Athlete Builder 5-day split is designed for long-term performance: not just short-term gains. By targeting all five pillars of athletic development: strength, power, agility, conditioning, and mobility, you’ll move better, perform faster, and recover stronger. Each training day plays a strategic role: strength builds foundational output, agility enhances control, conditioning improves endurance, and mobility protects and restores movement quality. Whether you’re chasing peak performance or just want to train like a pro, this split helps you build a body that performs as well as it looks.
Frequently asked questions about the Athlete Builder 5-day split
Most exercises can be done with basic gym tools like a barbell, kettlebells, and a rowing machine. If you’re training at home, you can modify exercises to suit your equipment.
Absolutely. Just be mindful of your energy levels and recovery. You may want to reduce intensity on training days when you’re also doing other activities.
No — if needed, you can shift days to suit your week. What matters most is completing all five workouts consistently.
Yes, but beginners should consider reducing the number of sets or starting with bodyweight versions of the exercises. The format is flexible and can scale with your level.
We recommend sticking to the routine for at least 4–6 weeks. This gives your body time to adapt while keeping progress consistent. After that, you can cycle in new variations or increase intensity.
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