Lift Like An Athlete
Lift Like an Athlete: The Ultimate 4-Day A Week Workout
Oct
Lift Like an Athlete 4 Days a Week: Transform Your Workouts and Unleash Your Inner Athlete
Ever feel like you’re putting in the hours at the gym but not seeing the results you crave? Trust me, I’ve been there. When I first started lifting weights it was to get stronger, faster, and all around better at soccer and skiing, my favorite sports at the time. My first year of working out I did bodybuilding style workouts, you know 3 sets of 10 reps for a different body part each workout – legs one day, shoulders another day, etc.
Since I had never lifted weights before I definitely made gains in my strength and gained muscle. But I didn’t see that much of an improvement in the sports I played. Fortunately for me I met a strength coach when rehabbing an injury. He taught me to lift like an athlete and my athletic performance improved significantly. Not only was I faster and stronger, I was able to ski the hardest black diamond runs at every ski resort in New England with confidence and play soccer at a level I didn’t think I could reach.
I’ve been lifting like an athlete ever since and will for the rest of my life. You should too whether you play a sport or not. It’s the best way to keep yourself strong, mobile and able to be active throughout your life.
You don’t have to hire a strength coach either. The workout in this article is designed to have you lifting like an athlete 4 times a week. I’ll also show you how you can easily personalize it to fit your specific goals and needs.
Let’s get started.
What it means to lift like an athlete
Training like an athlete means lifting with purpose—to build not just muscle, but also strength, speed, mobility, and power. You focus on exercises that improve overall performance, not isolating muscles to get ‘swole’.
By training your body like this you’re teaching your muscles to work better and as a connected system. This enhances your ability to handle real-world challenges, both in sports and daily activities, leading to a body that looks good, feels great, and performs at its peak.
The Benefits of This Workout
- Full-Body Coordination: Functional, full-body workouts teach your upper and lower body to work together, with the core as a key connector. This improves coordination, mobility, and allows you to move powerfully and efficiently in sports and daily activities.
- Improved Conditioning and Stamina: Training all major muscle groups in one session boosts energy and endurance, building the stamina athletes need to push through fatigue—whether playing sports or tackling physical activities.
- Efficiency: With just four compound exercises per session, you can complete a full-body workout in 30 minutes or less, making it ideal for busy schedules. Get stronger and more capable without spending hours in the gym.
4 Day A Week Workout Plan To Lift Like An Athlete
This workout was created by Endura, an AI strength coach that has created 1000s of personalized workouts to help men and women lift like athletes. For this workout Endura wrote it for someone who likes the challenge of lifting like an athlete to see what they can get their body to do in the gym. They told Endura that in addition to building strength, endurance, and power they’d like to build muscle too.
This workout is designed to be done as is but you can adjust it based on your own needs. If you really want to personalize it and have a strength coach by your side, give Endura a try.
Every workout includes 4 movements that when you do them as outlined below will make you stronger, faster, and feeling super athletic.
Warm up
- Warm-up for 10-15 minutes.
- Do mobility exercises for legs, hips, back, and shoulders
- Do 2-3 sets of each exercise with a weight you can do 10-12 reps pretty easily. You should feel warmed-up and ready to train after this.
Day 1 – Strength Focused Workout
- Barbell Front Squats – 4 sets of 5 reps per set
- Pull Ups – 4 sets of 5 reps per set
- Barbell Stiff Leg Deadlifts – 4 sets of 5 reps per set
- Standing Military Press – 4 sets of 5 reps per set
- Rest 3-5 minutes between each set of every exercise
Day 2 – Endurance Focused Workout
- Kettlebell Swings – 3 sets of 15 reps per set
- Dumbbell Split Squats – 3 sets of 15 reps per leg/set
- Push Ups – 3 sets of 15 reps per set
- Seated Cable Rows – 3 sets of 15 reps per set
- Rest 90 seconds between each set of every exercise.
Day 3 – Rest and recovery or cardio
Day 4 – Muscle Building Focused Workout
- Standing Kettlebell Windmills – 3 sets of 10 reps per set
- Incline Bench Press – 3 sets of 10 reps per set
- Dumbbell Lateral Squats – 3 sets of 10 reps per set
- 1 Arm Kettlebell Rows
- Rest 90 seconds – 2 minutes between sets of each exercise
Day 5 – Power & Strength Focused Workout
- Barbell Back Squats – 6 sets of 2 reps per set
- Double Kettlebell Clean And Press – 6 sets of 2 reps per set
- Rest 1-3 minutes between sets
Days 6 & 7 – Rest and recovery
You can add additional exercises for your arms, core, etc. if you like but when it comes to training like an athlete your workouts should always include:
- A squat or lunge exercise
- A hip hinge exercise – kettlebell swings
- A pressing or pushing exercise
- A rowing or pulling exercise
Training like an athlete means being strong from every angle
This is why I make one of the squat/lunge exercises in every workout plan a lateral movement so you’re strong moving from side to side. Like you do in tennis and other sports.
I also always include a rotational hip hinge exercise like lateral kettlebell swings or windmills. This will help you hit, throw, and kick harder and farther. Two of my favorites are lateral kettlebell swings and windmills.
4 Day A Week Workout To Lift Like An Athlete Explained
The Purpose Of Each Workout
- Workout 1 – The first workout of the week, when you’re freshest and have the most energy will help you build strength throughout your body. You’ll be lifting the heaviest weights you can while doing the exercises with good form.
- Workout 2 – You will really switch gears with this workout to increase your muscular endurance. This will help you be able to push yourself harder, longer in the gym and your favorite sport.
- Workout 3 – This training session is designed to build muscle in your legs, shoulders, chest, and back. Added muscle isn’t just for looks. When done properly like in this workout it’ll also help you get stronger, faster, and decrease the risk of injury.
- Workout 4 – On the last workout of the week you will do something completely different. It’s likely to be a way you’ve never worked out before. Today is all about building explosive power. You’re going to lift moderately light weights for low reps as fast as you can. This will help you build power so you can jump higher, run faster, and throw farther.
Why You Should Alternate Upper And Lower Body Exercises
Alternating between upper and lower body exercises gives your muscles a little more rest between sets. This makes it possible for you to do more reps per set and lift heavier weights.
I’ll often rotate upper and lower body exercises set for set, not like a superset where you don’t rest at all but with about ½ as much time as usual. Especially when I only have 20 minutes to train. This way, I get more rest between muscle groups while getting my workout done in less time.
Here’s how I do this:
Set 1 – Front squats
Rest 60-90 seconds
Set 2 – Pull ups
Rest 60-90 seconds
Set 3 – Front squats
Rest 60-90 seconds
Set 4 – Pull ups
This is repeated until each set is performed for both exercises.
Every workout is a full body workout
You’ve probably noticed that each workout on the plan trains all of the major muscle groups – back, chest, shoulders, and legs – every workout. This is 100% on purpose. Why? Well, because training like an athlete means doing athletic things and athletic things require your entire body.
Think about it, when you run, jump, throw, swim, etc. you’re using your entire body to do these movements. Some muscle groups are used more than others but they’re all working together to help you move. So training that way will only make you better at doing these things.
I know, many people will say this will cause you to overtrain and burn out. That’s nonsense. Not recovering enough by getting enough sleep, eating right, managing stress causes that to happen. This workout is designed with enough variation and the right planning to help your body grow stronger and be more resilient.
How to Progress the Workout as You Get Stronger and Fitter
As you get stronger and fitter, it’s important to keep challenging yourself to ensure you continue making progress. Here’s how to do that:
- Increase the Weight: When you can complete every rep for each set of an exercise with good form, it’s time to increase the weight. Typically, you can add 5-10 lbs. to keep the workout challenging. As you get stronger, the increases may be smaller than when you were a beginner, but even small increments will make a difference.
- Modify the Tempo: If adding weight isn’t an option, you can make the exercise more challenging by modifying the tempo. For example, try pausing at different points during the movement—such as holding at the bottom of a squat for a few seconds before coming back up—or lowering the weight more slowly to increase time under tension.
- Add Resistance or Use Variations: Another way to progress is by incorporating resistance bands or trying a harder variation of the exercise. For instance, you can do push-ups with your hands elevated on blocks to increase the range of motion, making the movement more demanding.
- Progressive Overload: Remember, the key is to apply progressive overload—continuously challenging your muscles in new ways to stimulate growth and adaptation. Whether it’s increasing weight, changing tempo, or using advanced variations, always aim to push your limits safely and effectively.
You Need To Get Enough Rest To Recover And Build An Athletic Body
This is just as important as the workouts themselves. To get the most out of this program, follow a structured schedule that balances exertion with adequate recovery:
- Workout Schedule: When doing this workout you’ll typically follow a routine of 2 days on, 1 day off, 2 days on, and 2 days off. This allows your body ample time to rest and adapt, which is crucial for continued progress.
- Active Rest Days: Use your off days wisely by incorporating active recovery activities such as light cardio, walking, or playing a recreational sport. These activities help improve blood flow, reduce soreness, and maintain mobility without putting excessive strain on your body.
- Sleep: Make sure you get enough sleep—most people need at least 7 hours per night. Quality sleep is essential for muscle repair, hormonal balance, and overall recovery, allowing you to perform at your best during workouts.
- Nutrition: Fuel your body properly by eating enough to meet your needs, with a focus on protein intake—aim for around 1 gram of protein per pound of body weight per day. Proper nutrition supports muscle repair, energy levels, and overall performance.
- Stress Management: Managing stress is key to recovery. Chronic stress can interfere with your progress and hinder your gains. Consider incorporating practices like meditation, yoga, or deep breathing exercises to help keep stress levels in check and improve your overall recovery.
- Skip the Cold Plunges: Don’t bother with ice baths post workout—they may actually limit your progress by reducing the inflammation that signals your body to repair and strengthen muscles. Instead, focus on proper rest and active recovery to get the best results.
Always Log Your Workouts To Track Your Progress
Tracking your progress is essential to staying on course and continuing to improve. Here are some tips to help you stay organized and motivated:
- Keep a Workout Log: Record each workout, including exercises, sets, reps, and weights used. This helps you monitor your progress and see improvements over time.
- Track Your Milestones: Celebrate when you reach new personal bests or complete a challenging goal. Recognizing your achievements keeps you motivated to push forward.
- Use Endura: Endura can help you track your workouts and adjust your plan as you progress. It’s a simple way to stay consistent without spending extra time on planning and tracking manually.
- Review and Adjust: Regularly assess your progress and adjust your workouts as needed. This helps ensure you’re always working towards new goals and preventing plateaus.
Use Endura to Personalize Your Workouts
Endura allows you to take your workouts to the next level by personalizing them to fit your specific needs and goals. Whether you’re looking to improve your strength, boost endurance, or focus on mobility, Endura tailors your training plan accordingly. For example, if your goal is to increase explosiveness, Endura will incorporate more power-focused exercises and adjust your sets and reps to optimize results. This means you can achieve the progress you want more effectively, all while staying aligned with the principles of athletic training.
4-Day Athletic Workout Breakdown: Purpose and Plan
Training like an athlete is not just about lifting weights; it’s about improving your overall athleticism—strength, mobility, conditioning, and coordination. By focusing on functional full-body workouts, progressing consistently, and prioritizing rest and recovery, you’ll see real results that translate into both sports performance and everyday activities. The workout plan we’ve outlined is designed to keep you efficient, strong, and ready for anything life throws at you, without spending countless hours in the gym.
The beauty of this program lies in its adaptability. When you do it with Endura, you have a powerful tool that helps you really personalize your workouts to meet your specific goals. This ensures that your training always matches your needs. Whether you’re just starting or training to go pro, Endura can guide you every step of the way.
Ready to elevate your training and truly lift like an athlete? Give this workout and Endura a try and see how personalized athletic training can help you reach your peak potential. Let’s get stronger, faster, and more capable—together.
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