I’ve designed an ultimate 3-month workout plan for building an athletic body. It is one of the programs I personally follow to stay strong, aesthetic, and functional. If you have been exercising for a while and want to develop athletic fitness, this program is for you.
Athletic Body Workout Plan Summary
| Workout Type | Hybrid (Strength, Calisthenics, Plyometric, etc.) |
| Sessions per Week | 6 days per week |
| Duration per Session | 45-90 minutes |
| Training Goal | Enhance Athleticism |
| Program Duration | 3 Months |
| Experienced Needed | Intermediate Level |
| Target Gender | Males & Females |
3-Month Workout Routine to Build an Athletic Body
This workout plan involves all kinds of exercises, from resistance and calisthenics to CrossFit and plyometrics. These exercises will help you develop endurance, strength, and an athletic body.
Here’s an overview of the 3-month program:
| Day | Month 1 | Month 2 | Month 3 |
|---|---|---|---|
| 1 | Push Workout | Chest, Shoulders, & Abs | Strength Training A |
| 2 | Pull Workout | Quads, Calves, and Arms | Strength Training B |
| 3 | Legs Workout | Back & Hamstrings | Plyometrics |
| 4 | Calisthenics | Calisthenics | Calisthenics |
| 5 | Circuit Training | Circuit Training | Circuit Training |
| 6 | Full Body Cardio | Cardio & Mobility | Mobility Workout |
| 7 | OFF | OFF | OFF |
Perform the following warm-up exercises before starting the main workout:
Full Body:
- Arm Circles (30 sec) x 3 per side
- Leg Swings (30 sec per leg) x 3
- 15 Shoulder Pass Throughs x 3
- 15-second Low Lunge Arch Pose x 3
- 15 Standing Hamstring Stretch x 3
Upper Body:
- Shoulder Pass Through: 2-3 sets of 15-20 reps
- Banded Pull Apart: 2-3 sets of 15-20 reps
- World’s Greatest Stretch: 1 set of 10 reps on each side
- Standing Bodyweight IYT Raises: 2 sets of 6-8 reps
- Inverted Rows: 2 sets of 10-20 reps
- Pul-ups: 2 sets of 10-20 reps
Lower Body:
- Leg Swings: 2 sets of 10-15 swings per side
- Hamstrings Stretch: 2-3 sets of 5-second stretch on each side
- Single-leg Deadlifts: 1-2 sets of 6-8 reps per leg
- Lateral Squats: 1-2 sets of 10-12 reps per leg
- Reverse Lunges to Knee Drive: 2 sets of 10-12 reps per leg
- Bodyweight Deep Squats: 2 sets of 15-20 reps
Month 1
- Day 1: Push Workout
- Day 2: Pull Workout
- Day 3: Legs Workout
- Day 4: Calisthenics
- Day 5: Weighted Circuit Training
- Day 6: Full Body Cardio
- Day 7: OFF
Day 1: Push Workout
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Overhead Press | 3-4 | 10-12 | Shoulder |
| Incline DB Press | 3-4 | 10-12 | Chest |
| Flat Bench Press | 3-4 | 10-12 | Chest |
| Cable/Machine Flyes | 3-4 | 12-15 | Chest |
| Lateral Raises | 3-4 | 12-15 | Shoulder |
| Bar Dips | 3-4 | Failure | Chest & Tris |
Day 2: Pull Workout (Strength)
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Sumo/Conventional Deadlifts | 3-4 | 6-10 | Legs & Back |
| Lat Pulldowns (Medium Grip) | 3-4 | 12-15 | Back |
| Seated Cable/Machine Row | 3-4 | 12-15 | Back |
| Single-arm DB Rowing | 3-4 | 10/side | Back |
| Cable Face Pulls | 3-4 | 12-15 | Upper Back |
| Barbell Curls | 3-4 | 10-12 | Biceps |
Day 3: Legs Workout (Strength)
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Back Squats | 3-4 | 12-16 | Quads & Glutes |
| Machine Leg Curls | 3-4 | 15-20 | Hamstrings |
| Walking Lunges | 3-4 | 10/leg | Thighs & Glutes |
| Bulgarian Split Squats | 3-4 | 10/leg | Thighs & Glutes |
| Hip Thrusts | 3-4 | 10-12 | Hams & Glutes |
| Calf Raises | 3-4 | 15-20 | Calves |
Day 4: Calisthenics
Perform A & B exercises concurrently (superset). Take 1-2 minutes of rest between sets.
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| 1A Pull-ups | 4 | 6-12 | Back & Biceps |
| 1B Bar Dips | 4 | 10-20 | Chest & Triceps |
| 2A Inverted Rows | 3 | 10-15 | Upper Back |
| 2B Push-ups | 3 | 12-20 | Chest & Triceps |
| 3A Hanging Knee Raises | 3 | 10-15 | Hams & Glutes |
| 3B Shoulder Taps | 3 | 10/side | Calves |
Day 5: Weighted Circuit Training
Perform 3-4 rounds. Keep the rest time short between sets.
| Exercises | Reps | Target Muscle |
|---|---|---|
| Kettlebell Swings | 15-20 | Full Body |
| Push Press | 10-12 | Shoulders |
| Renegade Rows | 10/side | Back and Abs |
| Single-leg Deadlift | 10/leg | Glutes & Hamstrings |
| Weighted Sit-ups | 15-20 | Abdominals |
| Pop Squats/Squat Jacks | 10-12 | Thighs & Glutes |
Day 6: Full Body Cardio
| Exercises | Activity |
|---|---|
| Inclined Treadmill Walk | 10-12 minutes @2-3 mph |
| Treadmill Run | 6-8 minutes @5-6 mph |
| Elliptical Cross Trainer | 6-8 minutes at a moderate pace |
| Battle Rope | 5-6 minutes |
| Wall Ball Shots | 100 reps |
| Box Jumps | 50-60 reps |
Month 2
- Day 1: Chest, Shoulders, & Abs
- Day 2: Quads, Calves, and Arms
- Day 3: Back & Hamstrings
- Day 4: Calisthenics
- Day 5: Circuit Weight Training
- Day 6: Total Body Cardio
- Day 7: OFF
Day 1: Chest, Shoulders, & Abs
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Flat Bench Press | 4 | 10-12 | Chest |
| Incline DB Press | 4 | 10-12 | Chest |
| Bent-over Cable Flyes | 4 | 10-12 | Chest |
| Overhead Press | 4 | 12-15 | Anterior Delts |
| Side Delt Raises | 4 | 12-15 | Side Delts |
| Rear Delt Flyes | 4 | 15-20 | Rear Delts |
| Cable Crunches | 3 | 15-20 | Abdominals |
| High to Low Cable Chop | 3 | 15/side | Obliques |
Day 2: Quads, Calves, & Arms
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Back Squats | 6 | 10-12 | Quads |
| Leg Press | 4 | 12-15 | Quads |
| 3A Leg Extensions | 4 | 15-20 | Quads |
| 3B Straight Barbell Curls | 4 | 12-15 | Biceps |
| 4A Overhead Triceps Extensions | 3 | 12-15 | Triceps |
| 4B EZ Bar Preacher Curls | 3 | 10-12 | Biceps |
| 5A Triceps Pressdowns | 3 | 12-15 | Triceps |
| 5B Wrist Curls | 3 | 12-15 | Forearms |
Superset A & B exercises. For example, perform leg extensions, then biceps curls, and repeat for the given number of times.
Day 3: Back & Hamstrings
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Medium Grip Lat Pulldowns | 3 | 8-12 | Latissimus Dorsi |
| Close Grip Lat Pulldowns | 3 | 8-12 | Latissimus Dorsi |
| Seated Rows (Close grip) | 4 | 10-12 | Mid & Lower Back |
| Bent-over Barbell Rows | 4 | 8-12 | Upper & Mid Back |
| DB Romanian Deadlifts | 3 | 8-10 | Hamstrings |
| Seated/Lying Leg Curls | 4 | 15-20 | Hamstrings |
| Barbell Hip Thrust | 3 | 10-12 | Glutes & Hams |
Day 4: Calisthenics
Perform A & B exercises concurrently (superset). Take 1-2 minutes of rest between sets.
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| 1A Pull-ups | 4 | 6-12 | Back & Biceps |
| 1B Bar Dips | 4 | 10-20 | Chest & Triceps |
| 2A Chin-ups | 3 | 10-15 | Upper Back |
| 2B Pike Push-ups | 3 | 12-20 | Chest & Triceps |
| 3A Hanging L Sit | 3 | 15-sec | Abdominals |
| 3B Pistol Squats | 3 | 6-8/side | Legs & Abs |
Day 5: Circuit Weight Training
Perform 3-4 rounds. Rest when needed.
| Exercises | Reps | Target Muscle |
|---|---|---|
| Kettlebell Swings | 15-20 | Full Body |
| Kettlebell Clean & Press | 10-12 | Full Body |
| Push-ups to Renegade Rows | 10/side | Upper Body |
| Reverse Lunges to Rotation | 10/leg | Legs & Abs |
| KB Around The World | 10-12 | Upper Body |
Day 6: Low Intensity Cardio
| Exercises | Activity |
|---|---|
| Inclined Treadmill Walk | 10-12 minutes @2-3 mph |
| Stationary Bike | 6-8 minutes @5-6 mph |
| Rowing Machine | 6-8 minutes at a moderate pace |
| Battle Rope | 5-6 minutes at medium pace |
| Wall Ball Shots | 100 reps |
Month 3
- Day 1: Strength Training A
- Day 2: Strength Training B
- Day 3: Plyometrics
- Day 4: Calisthenics
- Day 5: Weighted Circuit Training
- Day 6: Mobility Workout
- Day 7: OFF
Day 1: Strength Training A
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Barbell Deadlifts | 4 | 6-10 | Full Body |
| Incline DB Bench Press | 3 | 10-12 | Chest |
| Cable Chest Fly | 3 | 12-15 | Chest |
| Lateral Raises | 3 | 12-15 | Shoulders |
| Seated Rows | 3 | 10-12 | Back |
| Leg Curls | 3 | 15-20 | Hamstrings |
| Cable Crunches | 3 | 15-20 | Abdominals |
Day 2: Strength Training B
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Front Squats or Leg Press | 4 | 10-15 | Quads |
| Overhead Press | 4 | 10-12 | Shoulders |
| Lat Pulldown | 4 | 10-12 | Back |
| Cable Face Pulls | 4 | 12-15 | Upper Back |
| Hip Thrust | 4 | 10-12 | Glutes |
Day 3: Plyometrics
Today’s workout includes a set of 4 plyometric exercises. These exercises help build agility and endurance and promote your athleticism.
Perform as many rounds as possible.
| Exercises | Reps |
|---|---|
| Box Jumps | 8-10 reps |
| Plyo Push Ups | 8-10 reps |
| Vertical Jumps | 10-12 reps |
| Plyo Lunge | 6-8 reps/leg |
Day 4: Calisthenics
Perform A & B exercises concurrently (superset). Take 1-2 minutes of rest between sets.
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| 1A Pull-ups | 4 | 6-12 | Back & Biceps |
| 1B Bar Dips | 4 | 10-20 | Chest & Triceps |
| 2A Chin-ups | 3 | 10-15 | Upper Back |
| 2B Pike Push-ups | 3 | 12-20 | Chest & Triceps |
| 3A Skater Squats | 3 | 6-8/leg | Legs |
| 3B Hanging Knee to Elbows | 3 | 8-12 | Abdominals |
Day 5: Weighted Circuit Training
| Exercises | Reps | Target Muscle |
|---|---|---|
| Kettlebell Swings | 15-20 | Full Body |
| Kettlebell Clean & Press | 10-12 | Full Body |
| Push-ups to Renegade Rows | 10/side | Upper Body |
| Reverse Lunges to Rotation | 10/leg | Legs & Abs |
| Farmer’s Walk | 20-30 steps | Full Body |
Day 6: Mobility Workout
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Single-leg Deadlift on Bosu Ball | 3 | 6-8/side | Lower Body |
| Kettlebell Windmill | 3 | 10/side | Full Body |
| Pistol Squats | 3 | 6-8/leg | Lower Body |
| V Sits | 3 | 20-sec | Abdominals |
| Archer Squat | 3 | 10/leg | Lower Body |
Frequently Asked Questions (FAQs)
Who is this plan suitable for?
This program is primarily for intermediate to advanced lifters who want to build an athletic body and improve athleticism. If you are a beginner but want to follow this routine, you have to adjust it to your fitness level.
How soon will I see results from this program?
You’ll start seeing the improvement in strength and endurance from 4-6 weeks. However, it will take around 2-3 months to see it on your body. The better you consume food, the sooner you’ll see physical changes.
How important is diet during this program?
Nutrition is as important as training if you want to see a change in your body. If you are a lean, you have to consume high high-protein, calorie-surplus diet, and for fat loss, you have to cut junk foods and focus on a clean diet with calorie-restriction.
Do I need supplements?
Not needed if you get all nutrition through diet. However, taking basic supplements, such as whey protein and creatine, is good for recovery and muscle development.
What if I miss a session?
You have two options: skip that session and continue with the schedule, or start from where you left off. However, avoid combining two sessions into one, as this can lead to overtraining.
Download The Athletic Body Workout Plan PDF
Download this free PDF and start building a strong and athletic physique. Aim to push a little harder every time you hit the workout, either by increasing reps, sets, weights, or by reducing the rest between sets.
You can contact me through email or social media handles if you have any queries related to this program.
