Ultimate Athlete 2.

0 ( 16 Week Training Program)

Ultimate Athlete 2.0 ( 16 Week Training Program)

aklan.fitness
 Ultimate Athlete 2.0 ( 16 Week Training Program)

Ultimate Athlete 2.0 - Intro

Name of Client
Name of the Instructor/Trainer Terron Beckham
Program Start Date
Program End Date 1900-04-20

Ultimate athlete 2.0 16 week training is designed for pure dedication and hard work. You get a work out
program that breaks down from warm up to strength training into plyo and cardio. The program also
covers all the essentials around training from stretching, rest and the training itself. I have applied all my
knowledge that helped me become agile, explosive and muscular strength.

A lot have asked is this for fat loss, or maybe even weight gain. The wonderful thing about sports training
is it all depends on your diet. If you are in a caloric deficit, then weight loss best suits you. If opposite,
then great strength gains and lean mass will be what you obtain. Even for those looking to maintain and
better their performance and body composition will see progress from both ends.

So athletes or non-athletes, this is what you have been looking for and it's time to reward yourself with
hard training better performance and a much better you.

Client's Information Key

Age Color Cells: Refer to links below with same color
Gender Cardio: 45 second rest in between sets
Height (Feet) Super Sets: A1 A2 A3 A4 means super set
Height (Inches)
Use the right weights do not make this
Weight (Pounds) WT (Weighted): easy for yourself. Use challenging
Chest (Inches) weights.
Waist (inches) # + #: Both sides
Body Fat DB: Dumbbell
Target Body Fat BB: Barbell
BMI 0.00 KB: Kettlebell
Target BMI Ex: Explosive
*google to understand movements if you never have seen it before
Client's Information
Squat (Lbs)
Bench (Lbs)
Deadlift (Lbs)
100 Yard Sprint (Seconds)
Vertical Jump (Inch)
Links
Full Body Cooldown Stretching
Agility Ladder Drills
Agility Foot Work
Warm Up

aklan.fitness
 Ultimate Athlete 2.0 ( 16 Week Training Program)

Ultimate Athlete 2.0 - Week 1

Exercises Reps Wts (Lb) Exercises Reps Wts (Lb)

Dead Bugs 5 Knee Circles 10
Warm-up Glute Bridge 1 Leg 10 Warm-up Glute Bridege 1 Leg 10
Bird Dogs 5 Jump Squats 10
Line Jumps 3 x10sec Wall Ankle Mobilty 8+8
Power Cleans Power cleans 5 x 3 Front Squat 4x8
Monday

Tuesday
1 Arm DB Bench
1 Arm DB Bench
3 x 10 Lateral Lunges 4 x 8+8
Strength Strength
Chin Ups Chin Ups 3 x 10 Kb Swings 3x5
Power Shrugs Power Shrugs 4 x 10 Med Ball Leg Curls 3 x 15
Treadmill Sprints
Treadmill sprints
5 x 20sec Bear Crawls 10 Yrds 5
Icky Shuffle (Down And Back)4
Cardio/Plyo Cardio/Plyo
Side Straddle Hop 4

Backwards Treadmill
backwards
Walktreadmill
5 min walk Stretch
Cool-down Cool-down
Stretch

Exercises Reps Wts (Lb) Exercises Reps Wts (Lb)

High Knees 3 x 10sec
Warm-up Jump Lunges 3 x 10 Warm-up
Sumo squat 30sec
Dead Bugs 3x6
Ab Wheel Roll Out 3 x 10
Wednesday

Thursday

Toe Touches 3 x 15
Strength Strength
Leg Raises 3 x 10

Hill Sprints 20yrds 10

Cardio/Plyo Cardio/Plyo

Stretch Stretch
Cool-down Cool-down

Exercises Reps Wts (Lb) Exercises Reps Wts (Lb)

Dead Bugs 5 Knee Circles 10
Warm-up Push Ups 20 Warm-up Glute Bridege 1 Leg 10
Bird Dogs 5 Jump Squats 10
Arm Circles 20 sec Wall Ankle Mobilty 8+8
Flat Bench Press 4 x10 Sumo Deadlifts 5 x 8-10
Pull Ups 3 x 6-10 Hyper- Exstensions 3 x 12
Saturday

Strength Strength
Friday

Db Snatches 3 x 10+10 Step Ups 3 x 10

Med Ball Push Ups AMRAP Box Jumps 4x6
Horizontal Line Jumps 3 x 10sec A1 Burpees 3 sets 20 sec
Med Ball Single Leg Lateral Jumps
3 x 6+6 A1 Jump Rope
Cardio/Plyo Cardio/Plyo
2 Vertical Jumps 3 A3 Lunges
A4 Jump Squat
Stretch 20 min Meditation
Cool-down Cool-down
Stretch

aklan.fitness
 Ultimate Athlete 2.0 ( 16 Week Training Program)

Ultimate Athlete 2.0 - Week 2

Exercises Reps Wts (Lb) Exercises Reps Wts (Lb)

Dead Bugs 5 Knee Circles 10
Warm-up Glute Bridge 1 Leg 10 Warm-up Glute Bridege 1 Leg 10
Bird Dogs 5 Jump Squats 10
Line Jumps 3 x10sec Wall Ankle Mobilty 8+8
Power Cleans Power cleans 5 x 3 Front Squat 4x8
Monday

Tuesday
1 Arm DB Bench
1 Arm DB Bench
3 x 10 Lateral Lunges 4 x 8+8
Strength Strength
Chin Ups Chin Ups 3 x 10 Kb Swings 3x5
Power Shrugs Power Shrugs 4 x 10 Med Ball Leg Curls 3 x 15
Treadmill Sprints
Treadmill sprints
5 x 20sec Bear Crawls 10 Yrds 5
Icky Shuffle (Down And Back)4
Cardio/Plyo Cardio/Plyo
Side Straddle Hop 4

Backwards Treadmill
backwards
Walktreadmill
5 min walk Stretch
Cool-down Cool-down
Stretch

Exercises Reps Wts (Lb) Exercises Reps Wts (Lb)

High Knees 3 x 10sec
Warm-up Jump Lunges 3 x 10 Warm-up
Sumo squat 30sec
Dead Bugs 3x6
Ab Wheel Roll Out 3 x 10
Wednesday

Thursday

Toe Touches 3 x 15
Strength Strength
Leg Raises 3 x 10

Hill Sprints 20yrds 10

Cardio/Plyo Cardio/Plyo

Stretch Stretch
Cool-down Cool-down

Exercises Reps Wts (Lb) Exercises Reps Wts (Lb)

Dead Bugs 5 Knee Circles 10
Warm-up Push Ups 20 Warm-up Glute Bridege 1 Leg 10
Bird Dogs 5 Jump Squats 10
Arm Circles 20 sec Wall Ankle Mobilty 8+8
Flat Bench Press 4 x10 Sumo Deadlifts 5 x 8-10
Pull Ups 3 x 6-10 Hyper- Exstensions 3 x 12
Saturday

Strength Strength
Friday

Db Snatches 3 x 10+10 Step Ups 3 x 10

Med Ball Push Ups AMRAP Box Jumps 4x6
Horizontal Line Jumps 3 x 10sec A1 Burpees 3 sets 20 sec
Med Ball Single Leg Lateral Jumps
3 x 6+6 A1 Jump Rope
Cardio/Plyo Cardio/Plyo
2 Vertical Jumps 3 A3 Lunges
A4 Jump Squat
Stretch 20 min Meditation
Cool-down Cool-down
Stretch

aklan.fitness
 Ultimate Athlete 2.0 ( 16 Week Training Program)

Ultimate Athlete 2.0 - Week 3

Exercises Reps Wts (Lb) Exercises Reps Wts (Lb)

Ex Push Ups 3x6 Dead Bugs 5
Warm-up Bear Crawls 10 Yrd 4 Warm-up Glute Bridge 1 Leg 10
Med Ball Slams 3 x 10 Bird Dogs 5
Line jumps 3x10sec
A1 Single Arm Db Incline Press
4x8 Front Squats 4x6
Monday

A2 Single Arm Db Rows

Tuesday
4x8 Weighted Lunges 3 x 8+8
Strength Strength
A1 Flat Bench Press 3 x 10 Trap Bar Deadlifts 4x6
A2 Weighted Pull Ups 3x6 DB Jump Squats 3x5
Dead Treadmill Sprints 10 x 10 sec A1 Jump Squats 10 x 3
A2 Jumping Lunges 10 x 3
Cardio/Plyo Cardio/Plyo
A3 Side Shuffle 10 sec x 3
A4 Side Line Jumps 10sec x 3
Stretch Stretch
Cool-down Cool-down

Exercises Reps Wts (Lb) Exercises Reps Wts (Lb)

High Knees 10 Yrd 2
Warm-up A Skips 10 Yrd 2 Warm-up
Carioce Drill 10 Yrd 2
Jump Lunges 2 x 10
Ab Wheel Roll Outs 3 x 10
Wednesday

Thursday

Russian Twist 3 x 20+20

Strength Strength

Hill Sprints 20 Yrd 10

5-10-5 Shuttle 5
Cardio/Plyo Cardio/Plyo
Broad Jumps 3x 4 jumps
Bear Crawls 20 Yrd 4
Stretch Stretch
Cool-down Cool-down

Exercises Reps Wts (Lb) Exercises Reps Wts (Lb)

v ups 3 x 10 Bird Dog 5
Warm-up Bird Dog 3x5 Warm-up Calve Wall Flexion 8
Plank 3 x 30sec Ex Jump Squats 2 x 10
Sumo Squat Hold 30sec
Floor Bench Press 4x8 A1 Box Squat 5x5
Ex Push Ups 4x5 A2 Jump Squats 3
Saturday

Strength Strength
Friday

Bb Rows 3 x 10 Sl Leg Press 4 x 10

Chin Ups 3 x AMRAP Hyper Exstensions 3 x 15
Incline Treadmill 30 min A1 Ex Step Ups 3 x 6+6
Lying Leg Lifts 3 x 15 A2 Box Jumps 3x6
Cardio/Plyo Cardio/Plyo
V Ups 3 x 15 Icky Shuffle (Down And Back)4
Side Straddle Hop 4
Stretch Stretch
Cool-down Cool-down

aklan.fitness
 Ultimate Athlete 2.0 ( 16 Week Training Program)

Ultimate Athlete 2.0 - Week 4

Exercises Reps Wts (Lb) Exercises Reps Wts (Lb)

Ex Push Ups 3x6 Dead Bugs 5
Warm-up Bear Crawls 10 Yrd 4 Warm-up Glute Bridge 1 Leg 10
Med Ball Slams 3 x 10 Bird Dogs 5
Line jumps 3x10sec
A1 Single Arm Db Incline Press
4x8 Front Squats 4x6
A2 Single Arm Db Rows 4x8 Weighted Lunges 3 x 8+8
Monday

Tuesday
Strength Strength
A1 Flat Bench Press 3 x 10 Trap Bar Deadlifts 4x6
A2 Weighted Pull Ups 3x6 DB Jump Squats 3x5
Dead Treadmill Sprints 10 x 10 sec A1 Jump Squats 10 x 3
A2 Jumping Lunges 10 x 3
Cardio/Plyo Cardio/Plyo
A3 Side Shuffle 10 sec x 3
A4 Side Line Jumps 10sec x 3
Stretch Stretch
Cool-down Cool-down

Exercises Reps Wts (Lb) Exercises Reps Wts (Lb)

High Knees 10 Yrd 2
Warm-up A Skips 10 Yrd 2 Warm-up
Carioce Drill 10 Yrd 2
Jump Lunges 2 x 10
Ab Wheel Roll Outs 3 x 10
Wednesday

Thursday

Russian Twist 3 x 20+20

Strength Strength

Hill Sprints 20 Yrd 10

5-10-5 Shuttle 5
Cardio/Plyo Cardio/Plyo
Broad Jumps 3x 4 jumps
Bear Crawls 20 Yrd 4
Stretch Stretch
Cool-down Cool-down

Exercises Reps Wts (Lb) Exercises Reps Wts (Lb)

v ups 3 x 10 Bird Dog 5
Warm-up Bird Dog 3x5 Warm-up Calve Wall Flexion 8
Plank 3 x 30sec Ex Jump Squats 2 x 10
Sumo Squat Hold 30sec
Floor Bench Press 4x8 A1 Box Squat 5x5
Ex Push Ups 4x5 A2 Jump Squats 3
Saturday

Strength Strength
Friday

Bb Rows 3 x 10 Sl Leg Press 4 x 10

Chin Ups 3 x AMRAP Hyper Exstensions 3 x 15
Incline Treadmill 30 min A1 Ex Step Ups 3 x 6+6
Lying Leg Lifts 3 x 15 A2 Box Jumps 3x6
Cardio/Plyo Cardio/Plyo
V Ups 3 x 15 Icky Shuffle (Down And Back)4
Side Straddle Hop 4
Stretch Stretch
Cool-down Cool-down

aklan.fitness
 Ultimate Athlete 2.0 ( 16 Week Training Program)

Ultimate Athlete 2.0 - Week 5

Exercises Reps Wts (Lb) Exercises Reps Wts (Lb)

Bird Dog 6 Dead Bugs 5
Warm-up Med Ball Wall Press 2 x 10 Warm-up Glute Bridge 1 Leg 10
Push Up Hold Shoulder Touches
20 Bird Dogs 5
Line Jumps 3x10sec
Bench Press 5 x 5 rep Deep Squat 5x5
Sl Arm Db Floor Press 4x6 Goblet Squat 4 x 10
Monday

Tuesday
Strength Strength
Db Incline Rows 4x8 Good Mornings 3 x 10
Band Assited Speed Pull Ups4 x 6 - 10 GHR 3x8
A1 Ab Wheels 3x10 Horizontal Line Jumps 3 x 10sec
A2 Lying Leg Raises 3x10 Med Ball Single Leg Lateral Jumps
3 x 6+6
Cardio/Plyo Cardio/Plyo
A3 Burpess 3x10 Single Leg Hops 3 x 10 sec

Stretch Stretch
Cool-down Cool-down
20 Min Meditation

Exercises Reps Wts (Lb) Exercises Reps Wts (Lb)

Knee Circles 10
Warm-up Warm-up Sl Glute Bridge 10
Jump Squats 10
Wall Ankle Mobilty 8
Deadlift 4x8
Wednesday

Thursday

Push Press 3 x 6-8

Strength Strength
Hang Clean 3x5
Weighted Pull Ups 3x5
Incline Treadmill 30 min

Cardio/Plyo Cardio/Plyo

Stretch Stretch
Cool-down Cool-down

Exercises Reps Wts (Lb) Exercises Reps Wts (Lb)

Dead Bugs 5 Scapular Wall Slides 10
Warm-up Glute Bridge 1 Leg 10 Warm-up Glute Bridege 1 Leg 10
Bird Dogs 5 Ex Push Ups 10
Line Jumps 3x10sec Wall Ankle Mobilty 8
Hamstring Curls 3 x 15 Military Press 4x5
Glute Bridges Weighted 5x6 Db Lateral Raises 4 x 15
Saturday

Strength Strength
Friday

Bulgarian Split Squat 6x6 Poer Cleans 3x6

GHR 3x6 Face Pulls 4 x 15
A1 Box Jump 3x5 Jumping Lunges 4 x 10
A2 Depth Jump 3x5 Back and Fourth 4
Cardio/Plyo Cardio/Plyo
Burpess 3 x 10 River Dance 4

Stretch Stretch
Cool-down Cool-down

aklan.fitness
 Ultimate Athlete 2.0 ( 16 Week Training Program)

Ultimate Athlete 2.0 - Week 6

Exercises Reps Wts (Lb) Exercises Reps Wts (Lb)

Bird Dog 6 Dead Bugs 5
Warm-up Med Ball Wall Press 2 x 10 Warm-up Glute Bridge 1 Leg 10
Push Up Hold Shoulder Touches
20 Bird Dogs 5
Line Jumps 3x10sec
Bench Press 5 x 5 rep Deep Squat 5x5
Sl Arm Db Floor Press 4x6 Goblet Squat 4 x 10
Monday

Tuesday
Strength Strength
Db Incline Rows 4x8 Good Mornings 3 x 10
Band Assited Speed Pull Ups4 x 6 - 10 GHR 3x8
A1 Ab Wheels 3x10 Horizontal Line Jumps 3 x 10sec
A2 Lying Leg Raises 3x10 Med Ball Single Leg Lateral Jumps
3 x 6+6
Cardio/Plyo Cardio/Plyo
A3 Burpess 3x10 Single Leg Hops 3 x 10 sec

Stretch Stretch
Cool-down Cool-down
20 Min Meditation

Exercises Reps Wts (Lb) Exercises Reps Wts (Lb)

Knee Circles 10
Warm-up Warm-up Sl Glute Bridge 10
Jump Squats 10
Wall Ankle Mobilty 8
Deadlift 4x8
Wednesday

Thursday

Push Press 3 x 6-8

Strength Strength
Hang Clean 3x5
Weighted Pull Ups 3x5
Incline Treadmill 30 min

Cardio/Plyo Cardio/Plyo

Stretch Stretch
Cool-down Cool-down

Exercises Reps Wts (Lb) Exercises Reps Wts (Lb)

Dead Bugs 5 Scapular Wall Slides 10
Warm-up Glute Bridge 1 Leg 10 Warm-up Glute Bridege 1 Leg 10
Bird Dogs 5 Ex Push Ups 10
Line Jumps 3x10sec Wall Ankle Mobilty 8
Hamstring Curls 3 x 15 Military Press 4x5
Glute Bridges Weighted 5x6 Db Lateral Raises 4 x 15
Saturday

Strength Strength
Friday

Bulgarian Split Squat 6x6 Poer Cleans 3x6

GHR 3x6 Face Pulls 4 x 15
A1 Box Jump 3x5 Jumping Lunges 4 x 10
A2 Depth Jump 3x5 Back and Fourth 4
Cardio/Plyo Cardio/Plyo
Burpess 3 x 10 River Dance 4

Stretch Stretch
Cool-down Cool-down

aklan.fitness
 Ultimate Athlete 2.0 ( 16 Week Training Program)

Ultimate Athlete 2.0 - Week 7

Exercises Reps Wts (Lb) Exercises Reps Wts (Lb)

Arm Cricles (Forward & Back)30 sec Dead Bugs 5
Warm-up Push Up Position Hold 30 sec Warm-up Glute bridge 1 Leg 10
Pull Ups 3x5 Bird Dogs 5
Line Jumps 3x10sec
Power Clean 5x4 Leg Curls 4 x 20
Push Press 4 x 10 Bulgarian Split Squat 4 x 8+8
Monday

Tuesday
Strength Strength
Face Pulls 3 x 15 Trap Bar Deadlifts 5x5
Db Sl Bench 4 x 6+6 Jump Squats WT 3x6
Push Up Postion Side Shuffle3x 10 yrd Lateral Box Jumps 3x8
Med Ball Wall Press Ex 3x8 Lateral Box Jump over 3 x 10
Cardio/Plyo Cardio/Plyo

Stretch Stretch
Cool-down Cool-down

Exercises Reps Wts (Lb) Exercises Reps Wts (Lb)

Dips 2 x 10
Warm-up Warm-up Chin Ups 2x5
Front Raises 2 x 10

Db Shoulder Press 4x8

Wednesday

Thursday

Overhead SL KB/Db Walk 3 x 30sec

Strength Strength
KB/Db Snatches 3 x 8+8
Farmers Walks 3 x 1min
Spiderman Crawls 3 x 10 yrd
A1 Box Jumps 4 x 6 WT
Cardio/Plyo Cardio/Plyo
A2 Box Jumps 4

Stretch Stretch
Cool-down Cool-down

Exercises Reps Wts (Lb) Exercises Reps Wts (Lb)

Dead Bugs 5
Warm-up Glute Bridge 1 Leg 10 Warm-up
Bird Dogs 5
Line Jumps 3x10sec
Saturday

Strength Strength
Friday

Double Trouble 4
Icky Shuffle 4
Cardio/Plyo Cardio/Plyo
Sl Leg Shuffle 4
Burpess 20
Stretch Stretch
Cool-down Cool-down

aklan.fitness
 Ultimate Athlete 2.0 ( 16 Week Training Program)

Ultimate Athlete 2.0 - Week 8

Exercises Reps Wts (Lb) Exercises Reps Wts (Lb)

Arm Cricles (Forward & Back)30 sec Dead Bugs 5
Warm-up Push Up Position Hold 30 sec Warm-up Glute Bridge 1 Leg 10
Pull Ups 3x5 Bird Dogs 5
Line Jumps 3x10sec
Power Clean 5x4 Leg Curls 4 x 20
Push Press 4 x 10 Bulgarian Split Squat 4 x 8+8
Monday

Tuesday
Strength Strength
Face Pulls 3 x 15 Trap Bar Deadlifts 5x5
Db Sl Bench 4 x 6+6 Jump Squats WT 3x6
Push Up Postion Side Shuffle3x 10 yrd Lateral Box Jumps 3x8
Med Ball Wall Press Ex 3x8 Lateral Box Jump over 3 x 10
Cardio/Plyo Cardio/Plyo

Stretch Stretch
Cool-down Cool-down

Exercises Reps Wts (Lb) Exercises Reps Wts (Lb)

Dips 2 x 10
Warm-up Warm-up Chin Ups 2x5
Front Raises 2 x 10

Db Shoulder Press 4x8

Wednesday

Thursday

Overhead SL KB/Db Walk 3 x 30sec

Strength Strength
KB/Db Snatches 3 x 8+8
Farmers Walks 3 x 1min
Spiderman Crawls 3 x 10 yrd
A1 Box Jumps 4 x 6 WT
Cardio/Plyo Cardio/Plyo
A2 Box Jumps 4

Stretch Stretch
Cool-down Cool-down

Exercises Reps Wts (Lb) Exercises Reps Wts (Lb)

Dead Bugs 5
Warm-up Glute Bridge 1 Leg 10 Warm-up
Bird Dogs 5
Line Jumps 3x10sec
Saturday

Strength Strength
Friday

Double Trouble 4
Icky Shuffle 4
Cardio/Plyo Cardio/Plyo
Sl Leg Shuffle 4
Burpess 20
Stretch Stretch
Cool-down Cool-down

aklan.fitness
 Ultimate Athlete 2.0 ( 16 Week Training Program)

Ultimate Athlete 2.0 - Week 9

Exercises Reps Wts (Lb) Exercises Reps Wts (Lb)

Dips 2 x 10 Dead Bugs 5
Warm-up Chin Ups 2x5 Warm-up Glute Bridge 1 Leg 10
Front Raises 2 x 10 Bird Dogs 5
Line Jumps 3x10sec
Bench Press 5x3 Front Squat 5x3
Chin Ups 4x8 DB Lunges 3 x 8+8
Monday

Tuesday
Strength Strength
BB Rows 4x6 Bulgarian Split Squat 3 x 6+6
High Pulls 3x6 SL Leg Press 3 x 12+12
A2 Med Ball Wall Press 3x8 Box Jumps 3x8
A1 Ex Push Ups 3x5 Horizontal Line Jumps 3 x 10sec
Cardio/Plyo Cardio/Plyo
A3 Med Ball Slams 3x8 Lateral Jumps 3 x 6+6
2 Vertical Jumps 3
Stretch Stretch
Cool-down Cool-down

Exercises Reps Wts (Lb) Exercises Reps Wts (Lb)

High Knees 4 x 10yrd
Warm-up Carioce 4 x 10 yrd Warm-up
Dead Bugs 8+8
Jump Lunges 20
Wednesday

Thursday

Strength Strength

Single Leg Shuffle 5

Back And Fourth 5
Cardio/Plyo Cardio/Plyo
5-10-5 Pro Shuttle 5
Push Up To 20 Yrd Sprint 8
Stretch Stretch
Cool-down Cool-down

Exercises Reps Wts (Lb) Exercises Reps Wts (Lb)

Ex Med Ball Wall Press 3 x 10 Hamstring Curls 2 x 10
Warm-up Bird Dog 3x5 Warm-up Leg Exstensions 2 x 10
Plank 3 x 30sec Jump Squats 2x6

Incline Db Press 3 x 10 Deep Squat 5x8

Dips Wt 4 x 8-10 A1 Box Squat 3x5
Saturday

Strength Strength
Friday

Deadlifts 4x6 A2 Jump Squat 3x3

Hyperexstensions Wt 3 x 12 Hanging Leg Raises 4 x 8-10
Depth Jumps 4x4
Single Leg Box Squats 4 x 5+5
Cardio/Plyo Cardio/Plyo

Stretch Stretch
Cool-down Cool-down

aklan.fitness
 Ultimate Athlete 2.0 ( 16 Week Training Program)

Ultimate Athlete 2.0 - Week 10

Exercises Reps Wts (Lb) Exercises Reps Wts (Lb)

Dips 2 x 10 Dead Bugs 5
Warm-up Chin Ups 2x5 Warm-up Glute Bridge 1 Leg 10
Front Raises 2 x 10 Bird Dogs 5
Line Jumps 3x10sec
Bench Press 5x3 Front Squat 5x3
Chin Ups 4x8 DB Lunges 3 x 8+8
Monday

Tuesday
Strength Strength
BB Rows 4x6 Bulgarian Split Squat 3 x 6+6
High Pulls 3x6 SL Leg Press 3 x 12+12
A2 Med Ball Wall Press 3x8 Box Jumps 3x8
A1 Ex Push Ups 3x5 Horizontal Line Jumps 3 x 10sec
Cardio/Plyo Cardio/Plyo
A3 Med Ball Slams 3x8 Lateral Jumps 3 x 6+6
2 Vertical Jumps 3
Stretch Stretch
Cool-down Cool-down

Exercises Reps Wts (Lb) Exercises Reps Wts (Lb)

High Knees 4 x 10yrd
Warm-up Carioce 4 x 10 yrd Warm-up
Dead Bugs 8+8
Jump Lunges 20
Wednesday

Thursday

Strength Strength

Single Leg Shuffle 5

Back And Fourth 5
Cardio/Plyo Cardio/Plyo
5-10-5 Pro Shuttle 5
Push Up To 20 Yrd Sprint 8
Stretch Stretch
Cool-down Cool-down

Exercises Reps Wts (Lb) Exercises Reps Wts (Lb)

Ex Med Ball Wall Press 3 x 10 Hamstring Curls 2 x 10
Warm-up Bird Dog 3x5 Warm-up Leg Exstensions 2 x 10
Plank 3 x 30sec Jump Squats 2x6

Incline Db Press 3 x 10 Deep Squat 5x8

Dips Wt 4 x 8-10 A1 Box Squat 3x5
Saturday

Strength Strength
Friday

Deadlifts 4x6 A2 Jump Squat 3x3

Hyperexstensions Wt 3 x 12 Hanging Leg Raises 4 x 8-10
Depth Jumps 4x4
Single Leg Box Squats 4 x 5+5
Cardio/Plyo Cardio/Plyo

Stretch Stretch
Cool-down Cool-down

aklan.fitness
 Ultimate Athlete 2.0 ( 16 Week Training Program)

Ultimate Athlete 2.0 - Week 11

Exercises Reps Wts (Lb) Exercises Reps Wts (Lb)

Ex Med Ball Wall Press 3 x 10 Knee circles 10
Warm-up Bird Dog 3x5 Warm-up Glute Bridege 1 leg 10
Plank 3 x 30sec Jump Squats 10
Shoulder "Dislocations" 1 x 10-15 Wall Ankle Mobilty 8
Incline Db Bench Press 3 x 10 Sumo Squat 5x3
Reverse Flys 4 x 15 Glute Bridges Wt 4x8
Monday

Tuesday
Strength Strength
Pull Ups WT 3x6 GHR 3x6
Banded Bench BB Press 3 x AMRAP Good Mornings 3x8
A1 Depth Jumps With Wt 4 x 4
A2 Box Jumps 4x4
Cardio/Plyo Cardio/Plyo

Stretch Stretch
Cool-down Cool-down

Exercises Reps Wts (Lb) Exercises Reps Wts (Lb)

Scapular Wall Slides 1 x 15
Warm-up Warm-up External Rotations (Shoulder)2 x 10+10
Shoulder Dislocations 10

Military Press BB 3x5

Wednesday

Thursday

Db Flat Bench Press 4 x 10

Strength Strength
Inverted Rows 4x8
Chin Ups WT 3x 6-8
Incline Treadmill 30 min

Cardio/Plyo Cardio/Plyo

Stretch Stretch
Cool-down Cool-down

Exercises Reps Wts (Lb) Exercises Reps Wts (Lb)

Dead Bugs 5
Warm-up Glute bridge 1 Leg 10 Warm-up
Bird Dogs 5
Line Jumps 3x10sec
Box Squat 5x5
Bulgarian Split Squat 3x8
Saturday

Strength Strength
Friday

Step Ups Wt 3 x 8+8

GHR 3x6
Reverse Lung With Knee Up 3 x 6+6
Med Ball Single Leg Lateral Jumps
3 x 6+6
Cardio/Plyo Cardio/Plyo
Frog Squat Jump Ex 3x5

Stretch Stretch
Cool-down Cool-down

aklan.fitness
 Ultimate Athlete 2.0 ( 16 Week Training Program)

Ultimate Athlete 2.0 - Week 12

Exercises Reps Wts (Lb) Exercises Reps Wts (Lb)

Ex Med Ball Wall Press 3 x 10 Knee circles 10
Warm-up Bird Dog 3x5 Warm-up Glute Bridege 1 leg 10
Plank 3 x 30sec Jump Squats 10
Shoulder "Dislocations" 1 x 10-15 Wall Ankle Mobilty 8
Incline Db Bench Press 3 x 10 Sumo Squat 5x3
Reverse Flys 4 x 15 Glute Bridges Wt 4x8
Monday

Tuesday
Strength Strength
Pull Ups WT 3x6 GHR 3x6
Banded Bench BB Press 3 x AMRAP Good Mornings 3x8
A1 Depth Jumps With Wt 4 x 4
A2 Box Jumps 4x4
Cardio/Plyo Cardio/Plyo

Stretch Stretch
Cool-down Cool-down

Exercises Reps Wts (Lb) Exercises Reps Wts (Lb)

Scapular Wall Slides 1 x 15
Warm-up Warm-up External Rotations (Shoulder)2 x 10+10
Shoulder Dislocations 10

Military Press BB 3x5

Wednesday

Thursday

Db Flat Bench Press 4 x 10

Strength Strength
Inverted Rows 4x8
Chin Ups WT 3x 6-8
Incline Treadmill 30 min

Cardio/Plyo Cardio/Plyo

Stretch Stretch
Cool-down Cool-down

Exercises Reps Wts (Lb) Exercises Reps Wts (Lb)

Dead Bugs 5
Warm-up Glute bridge 1 Leg 10 Warm-up
Bird Dogs 5
Line Jumps 3x10sec
Box Squat 5x5
Bulgarian Split Squat 3x8
Saturday

Strength Strength
Friday

Step Ups Wt 3 x 8+8

GHR 3x6
Reverse Lung With Knee Up 3 x 6+6
Med Ball Single Leg Lateral Jumps
3 x 6+6
Cardio/Plyo Cardio/Plyo
Frog Squat Jump Ex 3x5

Stretch Stretch
Cool-down Cool-down

aklan.fitness
 Ultimate Athlete 2.0 ( 16 Week Training Program)

Ultimate Athlete 2.0 - Week 13

Exercises Reps Wts (Lb) Exercises Reps Wts (Lb)

Ex Med Ball Wall Press 3 x 10 Jump Rope 3 min
Warm-up Bird Dog 3x5 Warm-up Jump Squats 15
Plank 3 x 30sec High Knees 2 x 20 yrd
Carioce 2 x 20 yrd
Floor Bench Press 4x6
Banded Db Rows 3x8
Monday

Tuesday
Strength Strength
Chin Up (ISO Hold) 3 x 30sec
Db SL Incline Press 4x5
A1 Burpees To Tuck Jump 3 x 10 100 Yrd Sprints 10
A2 Inverted Rows Ex 3x8
Cardio/Plyo Cardio/Plyo

Stretch Stretch
Cool-down Cool-down

Exercises Reps Wts (Lb) Exercises Reps Wts (Lb)

Dead Bugs 5
Warm-up Glute Bridge 1 Leg 10 Warm-up
Bird Dogs 5
Line Jumps 3x10sec
Front Squat (1 Sec Bottom Hold)
4x6
Wednesday

Thursday

Step Ups Wt 3 x 10+10

Strength Strength
Lateral Lunges 4 x 8+8
Leg Exstensions 3 x 15
Depth Jumps 3x5
Med Ball Single Leg Lateral Jumps
3 x 6+6
Cardio/Plyo Cardio/Plyo
Single Leg Hops 3 x 15 sec

Stretch Stretch
Cool-down Cool-down

Exercises Reps Wts (Lb) Exercises Reps Wts (Lb)

Overhead Med Ball Throw 2 x 10 High Knees 10 Yrds 4
Warm-up Scapular Wall Slides 1 x 15 Warm-up Butt Kicks 10 Yrds 4
Mountain Climbers 30 sec Lateral Shuffle 10 Yrds 4
Jumping Lunges 2 x 10
Incline Bench Press 4x8
Banded Push Ups 3 x amrap
Saturday

Strength Strength
Friday

Chin Up (Iso Hold) Wt 4 x 20sec

DB High Pulls 4x8
Push Up To Stand 3x6 5-10-5 Pro Shuttle 5
Treadmill Hand Walks 3 x 1 min 3 Jump Squat To 20 Yrd Sprint
5
Cardio/Plyo Cardio/Plyo
Broad Jumps 3x8
Single Leg Lateral Jumps 3 x 8+8
Stretch Stretch
Cool-down Cool-down

aklan.fitness
 Ultimate Athlete 2.0 ( 16 Week Training Program)

Ultimate Athlete 2.0 - Week 14

Exercises Reps Wts (Lb) Exercises Reps Wts (Lb)

Ex Med Ball Wall Press 3 x 10 Jump Rope 3 min
Warm-up Bird Dog 3x5 Warm-up Jump Squats 15
Plank 3 x 30sec High Knees 2 x 20 yrd
Carioce 2 x 20 yrd
Floor Bench Press 4x6
Banded Db Rows 3x8
Monday

Tuesday
Strength Strength
Chin Up (ISO Hold) 3 x 30sec
Db SL Incline Press 4x5
A1 Burpees To Tuck Jump 3 x 10 100 Yrd Sprints 10
A2 Inverted Rows Ex 3x8
Cardio/Plyo Cardio/Plyo

Stretch Stretch
Cool-down Cool-down

Exercises Reps Wts (Lb) Exercises Reps Wts (Lb)

Dead Bugs 5
Warm-up Glute Bridge 1 Leg 10 Warm-up
Bird Dogs 5
Line Jumps 3x10sec
Front Squat (1 Sec Bottom Hold)
4x6
Wednesday

Thursday

Step Ups Wt 3 x 10+10

Strength Strength
Lateral Lunges 4 x 8+8
Leg Exstensions 3 x 15
Depth Jumps 3x5
Med Ball Single Leg Lateral Jumps
3 x 6+6
Cardio/Plyo Cardio/Plyo
Single Leg Hops 3 x 15 sec

Stretch Stretch
Cool-down Cool-down

Exercises Reps Wts (Lb) Exercises Reps Wts (Lb)

Overhead Med Ball Throw 2 x 10 High Knees 10 Yrds 4
Warm-up Scapular Wall Slides 1 x 15 Warm-up Butt Kicks 10 Yrds 4
Mountain Climbers 30 sec Lateral Shuffle 10 Yrds 4
Jumping Lunges 2 x 10
Incline Bench Press 4x8
Banded Push Ups 3 x amrap
Saturday

Strength Strength
Friday

Chin Up (Iso Hold) Wt 4 x 20sec

DB High Pulls 4x8
Push Up To Stand 3x6 5-10-5 Pro Shuttle 5
Treadmill Hand Walks 3 x 1 min 3 Jump Squat To 20 Yrd Sprint
5
Cardio/Plyo Cardio/Plyo
Broad Jumps 3x8
Single Leg Lateral Jumps 3 x 8+8
Stretch Stretch
Cool-down Cool-down

aklan.fitness
 Ultimate Athlete 2.0 ( 16 Week Training Program)

Ultimate Athlete 2.0 - Week 15

Exercises Reps Wts (Lb) Exercises Reps Wts (Lb)

Mountain Climbers 30 sec Dead Bugs 5
Warm-up Arm Swings 60 sec Warm-up Glute Bridge 1 Leg 10
Arm Circles 30 sec Bird Dogs 5
Line Jumps 3x10sec
Incline Bench Press 5x3 Power Clean To Front Squat 4 x 3
Single Arm Db Floor Press 4 x 6 Kb Swings 3 x 10
Monday

Tuesday
Strength Strength
Db Rows 4x8 Db Jump Squats 3 x 10
Power Shrugs 4 x 10 SL Leg press 3 x 12
A1 Med Ball Overhead Passes
3x8 Wt Lateral lunges 3 x 6+6
A2 Med Ball Wall Press 3x 8 Broad jumps 3x8
Cardio/Plyo Cardio/Plyo
A3 Depth Push Ups 3x6 Skater Jumps 3 x 10

Stretch Stretch
Cool-down Cool-down

Exercises Reps Wts (Lb) Exercises Reps Wts (Lb)

Ex Med Ball Wall Press 3 x 10
Warm-up Warm-up Bird Dog 3x5
Plank 3 x 30sec
Shoulder "Dislocations" 1 x 10-15
Single Arm Db Row 4x6
Wednesday

Thursday

Push Press 3 x 10
Strength Strength
Chin Ups WT 3x6
Kb Snatches 3 x 8+8
Halk Kneeling Med Ball Side Toss
3 x 6+6
Feet Elevated Ex Push Ups 3 x 8
Cardio/Plyo Cardio/Plyo
Standing Backwards Med Ball3 Toss
x 5+5

Stretch Stretch
Cool-down Cool-down

Exercises Reps Wts (Lb) Exercises Reps Wts (Lb)

Knee Circles 10 Butt Kicks 4 x 10 yrd
Warm-up Glute Bridege 1 leg 10 Warm-up Glute bridge 1 Leg 10
Jump Squats 10 Bird Dogs 5
Wall Ankle Mobility 8 Line Jumps 3x10sec
Deep Squat 5x3
Lateral Step Ups Wt 3 x 6+6
Saturday

Strength Strength
Friday

Sl Glute Bridge 3 x 8+8

Sl Hamstring Curls 4 x 8+8
Box Jumps 4x5 200 M Sprint 4
Lateral Box Jumps 4x5 400 M Sprint 4
Cardio/Plyo Cardio/Plyo
Scissor Jumps 3 x 16

Stretch Stretch
Cool-down Cool-down

aklan.fitness
 Ultimate Athlete 2.0 ( 16 Week Training Program)

Ultimate Athlete 2.0 - Week 16

Exercises Reps Wts (Lb) Exercises Reps Wts (Lb)

Mountain Climbers 30 sec Dead Bugs 5
Warm-up Arm Swings 60 sec Warm-up Glute Bridge 1 Leg 10
Arm Circles 30 sec Bird Dogs 5
Line Jumps 3x10sec
Incline Bench Press 5x3 Power Clean To Front Squat 4 x 3
Single Arm Db Floor Press 4x6 Kb Swings 3 x 10
Monday

Tuesday
Strength Strength
Db Rows 4x8 Db Jump Squats 3 x 10
Power Shrugs 4 x 10 SL Leg press 3 x 12
A1 Med Ball Overhead Passes3 x 8 Wt Lateral lunges 3 x 6+6
A2 Med Ball Wall Press 3x 8 Broad jumps 3x8
Cardio/Plyo Cardio/Plyo
A3 Depth Push Ups 3x6 Skater Jumps 3 x 10

Stretch Stretch
Cool-down Cool-down

Exercises Reps Wts (Lb) Exercises Reps Wts (Lb)

Ex Med Ball Wall Press 3 x 10
Warm-up Warm-up Bird Dog 3x5
Plank 3 x 30sec
Shoulder "Dislocations" 1 x 10-15
Single Arm Db Row 4x6
Wednesday

Thursday

Push Press 3 x 10
Strength Strength
Chin Ups WT 3x6
Kb Snatches 3 x 8+8
Halk Kneeling Med Ball Side Toss
3 x 6+6
Feet Elevated Ex Push Ups 3 x 8
Cardio/Plyo Cardio/Plyo
Standing Backwards Med Ball3 Toss
x 5+5

Stretch Stretch
Cool-down Cool-down

Exercises Reps Wts (Lb) Exercises Reps Wts (Lb)

Knee Circles 10 Butt Kicks 4 x 10 yrd
Warm-up Glute Bridege 1 leg 10 Warm-up Glute bridge 1 Leg 10
Jump Squats 10 Bird Dogs 5
Wall Ankle Mobility 8 Line Jumps 3x10sec
Deep Squat 5x3
Lateral Step Ups Wt 3 x 6+6
Saturday

Strength Strength
Friday

Sl Glute Bridge 3 x 8+8

Sl Hamstring Curls 4 x 8+8
Box Jumps 4x5 200 M Sprint 4
Lateral Box Jumps 4x5 400 M Sprint 4
Cardio/Plyo Cardio/Plyo
Scissor Jumps 3 x 16

Stretch Stretch
Cool-down Cool-down

aklan.fitness
 Ultimate Athlete 2.0 ( 16 Week Training Program)

Ultimate Athlete 2.0 - Weekly Progress Track

This is where you will be keeping track of your progress to identify your potential, improvements and that you are striving towards your
goals. Populate your performed measures every other week and notes - rest will calculate.
Weights Performance
Wts (Lb) Wts (Lb) Wts (Lb) Seconds Inch
Weeks Track Squat Bench Deadlift 100 yd Sprint Verital Jump
Performed 405 315 495 10.00 22
Diff
0
Improv %
Notes
Performed 415 335 500 10.40 24
Diff 10 20 5 -0.4 2
2
Improv % 2.5% 6.3% 1.0% -3.8% 9.1%
Notes
Performed
Diff
4
Improv %
Notes
Performed
Diff
6
Improv %
Notes
Performed
Diff
8
Improv %
Notes
Performed
Diff
10
Improv %
Notes
Performed
Diff
12
Improv %
Notes
Performed
Diff
14
Improv %
Notes
Performed
Diff
16
Improv %
Notes
Performed
Total
Diff
Improvem
Improv %
ent
Notes
*Weighted performances are 3 Rep Maxes
*Refer to top header for measure values
*Impvement % will vary by each exercises to show positive/negative progression

aklan.fitness
 Ultimate Athlete 2.0 ( 16 Week Training Program)

Ultimate Athlete 2.0 - Outro

Congratuations on your completion of Ultimate Athlete 16 week program! I hope you

found it helpful and enjoyable where you were able to take your fitness level to another
level. I am sure you found the results reflect better and improved version of you with
better mobility, agility and strength. You are now officially an ultimate athlete!

aklan.fitness