Lift Like An Athlete
Get Strong and Fit: Train Like an Athlete in Just 3 Weekly Workouts
Oct
Lift Like An Athlete Full Body Workout 3 Days a Week
Introduction
Have you ever felt like, despite all your effort in the gym, you’re not seeing the results that matter most? I know the feeling. Early on, I followed classic bodybuilding routines, isolating muscles, and building some strength—but it didn’t really make me faster, stronger, or build the endurance I needed for my favorite sports.
Then I met Rick Poce, a physical therapy assistant who trained high school, college, and pro athletes. He showed me how to lift like an athlete, focusing on strength, speed, and power through functional movements like squats, cleans, and overhead presses. Suddenly, I was hitting black diamond slopes with confidence and running faster and easily holding off opponents when I played soccer. Now, I’m sharing a three-day-a-week program to help you do the same, so you can build lasting strength and agility for all the activities you love.
How Lifting Like An Athlete Differs From Bodybuilding Workouts
Lifting like an athlete is all about purpose. Instead of isolating muscles just to see them grow, you’re focusing on strength, speed, and control to build a body that feels powerful and moves well. With three full-body workouts each week, you’ll be training with a focus on movements that make you stronger as a whole, not just part by part.
Think of it like training for real-life performance, not just the mirror. Every exercise works your muscles together as a team, improving coordination, balance, and even how you handle unexpected challenges. Whether it’s on the field, on the slopes, or just getting through your day, training like this will give you the confidence and resilience that go beyond “gym strength.” You’ll end up with a body that not only looks the part but feels ready to take on anything, day in and day out.
So, what does training like an athlete actually look like in practice? In this article, I’ll walk you through a three-day-a-week workout you can do at the gym, at home, or even in a hotel room while traveling. You’ll also see how each workout can be personalized to meet your own goals and needs.
The Benefits of This Workout
- Balanced Strength and Power Development: By adjusting the focus of each workout—such as higher reps for muscle endurance on one day, moderate reps for muscle growth on another, and lower reps for strength on the third—you develop well-rounded strength without overworking any one area. This variety not only leads to balanced muscle growth but also builds the kind of power that supports both athletic performance and functional, everyday strength.
- Enhanced Recovery and Reduced Burnout: Training three days a week allows for valuable recovery time, while the variation in workout intensity keeps things fresh and helps prevent mental burnout. Because each workout targets a different strength quality, you’re less likely to overuse the same muscle groups repeatedly, reducing injury risk and keeping you energized to make consistent progress over time.
- Greater Functional Agility and Athleticism: A full-body approach with varied intensity naturally includes compound movements that train your muscles to work together. This builds better balance, coordination, and agility, key for sports and daily physical demands. As your body adapts to different workout intensities and movement patterns, you’ll develop the versatility and athleticism to move with strength, control, and confidence.
These benefits provide a strong foundation for lasting strength, resilience, and functional movement, supporting both performance goals and long-term health.
Exercises to Include in Every Workout
- Squat or lunge exercise – barbell squats, goblet squats, reverse lunges, lateral lunges
- Hip hinge exercise – stiff leg deadlifts, trap bar deadlifts, kettlebell swings
- Pushing or pressing exercise – overhead press, push press, bench press, dips
- Pulling or rowing exercise – pull ups, bent over rows, lat pulldowns, seated rows
At least 1 workout a week includes a lateral squat or lunge exercise. This helps you get stronger moving from side to side like a Cristiano Ronaldo dribbling the ball around defenders before he shoots and scores.
I also always include a hip hinge exercise that requires you to twist from the waist in every workout. Examples are standing windmills and lateral kettlebell swings. These exercises will help you build strength in your hips and core so you can do things like hit a forehand like 2024 US Open winner Aryna Sabalenka. If you’re a guy reading this article I mean you too. At this tournament her speeds were greater than the women and men.
This is the base workout, you can add a few sets of exercises for arms, your core, calves, etc. if you like. But this workout is more than enough for a complete workout.
3 Day A Week Lift Like An Athlete Workout Plan
This program is designed by Endura for a surgeon who lives a demanding life but still wants to train like an athlete. The goal here is functional, powerful movement, building a body that feels strong and agile, not only in the gym but on the tennis court and in the operating room. Each workout focuses on key movement patterns—squats, hinges, presses, and pulls—blending strength, power, and endurance for a complete athletic package.
Warm-Up Routine
Before every workout, it’s crucial to prepare your body for the load and movements ahead. A solid warm-up increases blood flow to your muscles, loosens up stiff joints, and reduces your risk of injury. Here are a few suggested warm-up exercises:
- Dynamic stretches: Arm circles, leg swings, and hip openers
- Mobility work: Bodyweight squats, lunges, and planks
- Movement prep: Light kettlebell swings or resistance band work
- 1-2 sets of 5-10 reps of each exercise with moderately light weights
Take 5–10 minutes to get into the zone and feel ready for action.
Workout 1: Strength
This session is all about raw strength, pushing heavier weights with longer rest to allow for full recovery. The focus here is on building power through core lifts that train you to produce force, ideal for the explosive power needed in sports and daily activities.
- Trap Bar Deadlift – 4 sets of 5 reps
Focus: Full body strength, targeting glutes, hamstrings, and back - Dumbbell Bench Press – 4 sets of 5 reps
Focus: Upper body pressing strength, great for shoulder and chest power - Split Squats – 4 sets of 5 reps per leg
Focus: Unilateral leg strength and balance, crucial for lateral stability - Bent Over Rows – 4 sets of 5 reps
Focus: Upper back and core stability, improving posture and pulling strength
Rest 3–5 minutes between sets to allow maximum recovery and effort in each set.
Workout 2: Power & Endurance
Athletic performance requires not just strength but the ability to move fast and keep going. This power and endurance workout includes explosive lifts with low reps, training your body to produce speed and explosive power to run fast and jump higher and a total body exercise with high reps for endurance so you can go harder, longer.
The first 2 exercises are the power movements. Use moderately heavy weights – one you can do a set of 10-12 reps with – for each exercise. Lift the weight as quickly and explosively as possible with every rep. Rest 60-90 seconds between sets.
Kettlebell swings are your endurance building exercise. Focus on good technique with every rep.
- Dumbbell Clean and Push Press – 6 sets of 2 reps
Focus: Explosive power from lower to upper body, enhancing coordination and speed - Barbell Squats – 6 sets of 2 reps
Focus: Full body strength and explosive power through a staple athletic movement - Kettlebell Swings – 4 sets of 25 reps
Focus: Hip power and endurance, crucial for athletic endurance and lower back strength
Workout 3: Muscle Building
This session has a slightly higher rep range, focusing on muscle growth and endurance to support the strength you’re building. The movements here target the whole body with an emphasis on balance and rotational strength.
- Reverse Lunges – 3 sets of 10 reps per leg
Focus: Lower body stability and balance, with added core activation - Dumbbell Bent Over Rows – 3 sets of 10 reps
Focus: Upper back and shoulder endurance, perfect for posture and stability - Lateral Lunges – 3 sets of 10 reps per side
Focus: Side-to-side strength, building stability for lateral movement - Incline Bench Press – 3 sets of 10 reps
Focus: Upper chest and shoulder endurance, great for overhead strength - Standing Kettlebell Windmills – 3 sets of 10 reps per side
Focus: Rotational core and hip strength, supporting movement in all directions
This workout includes short rest periods of 1–2 minutes between sets to build muscle endurance while supporting athletic muscle growth.
This routine provides a powerful blend of strength, power, and muscle building, suitable for anyone who wants to perform with confidence and power both on and off the field. Endura’s workout builds strength that lasts and supports you in all the activities you love, from intense workdays to spirited weekend games.
Workout Frequency
3 days a week
Typically have a day off between 1st and 2nd workout, 2 days off after 1st
As you get fitter if you want a bigger challenge this workout can be done up to 6x per week.
Why Alternate Upper and Lower Body Exercises During A Workout
- Benefits of alternating exercises.
- Example of how to alternate exercises in a workout.
Why Every Workout Uses All Your Muscles
Notice how each workout in this plan targets all major muscle groups—back, chest, shoulders, and legs—every single session. This is no accident. Training like an athlete means preparing your body for real-world movements, and real-world movements require the entire body to work as a unit.
Think about it: running, jumping, throwing, or even quick footwork on the court all demand that your muscles coordinate and fire together. Some muscle groups take on a heavier load than others, but each one contributes to the overall power and control behind athletic movements. Training this way primes you to perform these actions with more strength and efficiency.
Some might worry about overtraining with a full-body approach, but that’s not an issue here. The secret is in smart programming—balancing exercises, including rest days, and prioritizing recovery through sleep, nutrition, and stress management. This workout is designed with built-in variety and careful planning to help you grow stronger and more resilient, not to burn you out.
How to Keep Pushing Yourself for Continual Progress
As you build strength and fitness, the key to continued progress is keeping your workouts challenging. Here’s how:
- Add Weight: Once you’re nailing every rep with good form, it’s time to add a little more weight. Try increasing by 5-10 lbs., or smaller increments as you get stronger, to keep the workout tough.
- Change the Tempo: If adding weight isn’t an option, tweak your tempo. Try pausing at the bottom of a squat or lowering the weight slowly to increase time under tension. These small adjustments will keep your muscles guessing.
- Try Variations: Incorporate resistance bands or progress to harder exercise variations. For example, elevate your hands on blocks during push-ups to increase the range of motion and intensity.
Rest and Recovery: Essential for Building an Athletic Body
Recovery is just as crucial as the workouts themselves. To maximize results from this plan, follow a balanced routine that prioritizes both training and recovery:
- Workout Schedule: Aim for a rhythm of 2 days on, 1 day off, 2 days on, and 2 days off. This schedule provides ample time for your body to rest, adapt, and grow stronger, setting you up for consistent progress.
- Active Rest Days: Use your off days to engage in light activity like walking, casual sports, or gentle cardio. Active recovery improves blood flow, eases soreness, and maintains mobility without overloading your muscles.
- Sleep: Quality sleep is non-negotiable. Most people need at least 7 hours a night to support muscle repair, hormone regulation, and overall recovery, so you’re ready to perform in every workout.
- Nutrition: Fuel your body with a balanced diet and focus on protein—about 1 gram per pound of body weight each day is a good target. This supports muscle repair, energy, and overall performance so you can keep pushing toward your goals.
With the right balance of work and rest, you’ll keep building strength and endurance that lasts.
Keep a Workout Log to Track Your Gains
Keeping track of your workouts is a simple way to stay on course and keep improving. Here’s how to make it easy:
- Log Each Workout: Record exercises, sets, reps, and weights for each session. Seeing your numbers go up over time keeps you focused and motivated.
- Celebrate Milestones: When you hit a new personal best or tackle a challenging goal, take a moment to celebrate. Recognizing these wins helps keep your momentum strong.
- Use Endura for Tracking: Endura can help streamline your workout tracking and adjustments as you get stronger. It’s a quick, organized way to stay consistent without extra planning.
- Regularly Review and Adjust: Check in on your progress every few weeks and make adjustments as needed. This keeps you from hitting plateaus and always working toward new goals.
Personalize Your Workout Plan And Release Your Inner Athlete
Endura helps you elevate your lift like an athlete 3 workouts a week plan by customizing it to match your goals. Whether you want to build strength, enhance endurance, or work on mobility, Endura adjusts your workout to keep you progressing. For instance, if you’re aiming for explosive power, Endura will add more power-based exercises and tailor your sets and reps to maximize gains. This way, you’re not only making targeted progress but staying aligned with athletic training principles for full-body strength and performance.
Lift Like an Athlete with Endura
Training like an athlete is about building more than just strength—it’s about enhancing your overall athleticism, including mobility, conditioning, strength, and speed. By focusing on functional, full-body workouts, progressing steadily, and prioritizing rest, you’ll see gains that benefit both sports performance and daily life. This lift like an athlete 3 workouts a week plan keeps you efficient and ready for anything, without hours lost in the gym.
The flexibility of this program is what makes it effective. With Endura, you can fine-tune each workout to fit your goals, ensuring that your training evolves with you. Whether you’re new to lifting or striving to reach the next level, Endura is your guide to staying on track.
Ready to elevate your training? Try this workout and see how Endura’s personalized approach can help you unlock your peak potential. Let’s get stronger, faster, and more capable—together.
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