Built by Ambition
Ambition Athlete Development LLC
Strength & Conditioning, Weightlifting, General Fitness, Functional FitnessGet Ready this Summer!
Built by Ambition is a 10 week adult training program designed to help you get stronger, leaner, better conditioned, and more athletic.
This program combines strength training, conditioning, mobility, recovery, and progress tracking so you can train with purpose and build real results over the summer.
Whether your goal is to move better, feel stronger, improve your fitness, or bring out your inner athlete, this program gives you the structure to show up, stay consistent, and finish stronger than you started.
Program Structure
Monday: Lower Body Strength and Conditioning
Tuesday: Upper Body Build and Zone 2 Cardio
Wednesday: Rest or Active Recovery
Thursday: Athletic Conditioning and Core
Friday: Rest or Active Recovery
Saturday: Full Body Strength and Metabolic Finisher
Sunday: Rest or light movement
Includes
10 weeks of structured training
4 workouts per week
Exercise video guidance
Progress tracking through TrainHeroic
Week 0 program guide and baseline checklist
Coach support and accountability
Train with purpose. Stay consistent. Finish stronger.
A
Warm Up
1 x 10:00
B1
Air Squat Jumps
2 x 10
B2
KB Swing
2 x 10
B3
High Knees in Place
2 x 30
C
Barbell Back Squat
8, 8, 6, 6
D1
Bulgarian Split Squat - 1 DB/KB
3 x 8
D2
Prone Hamstring Curl - Band Resistance
3 x 12
E1
Sled Push
3 x 15
E2
Plank - KB Saw
3 x 10
F
Conditioning
1 x 8 @ 0:30
G
Cool Down Stretches
1 x 5:00
A
Warm Up
1 x 10:00
B1
Med Ball - Split Stance Side Toss
2 x 8
B2
Med Ball - Slams
2 x 8
C1
Barbell Bench Press
8, 8, 6, 6
C2
DB Row - Incline Bench
3 x 8
D1
Lat Pulldown
3 x 12
D2
Standing DB Shoulder Press
3 x 10
E1
DB Lateral Raise
2 x 15
E2
Hammer Curls
2 x 15
E3
Tricep Pushdown
2 x 15
F1
Plate Sit Up
2 x 15
F2
Russian Twists
2 x 12
G
Slow Steady Cardio
1 x 20:00
H
Cool Down Stretches
1 x 5:00
A
Warm Up
1 x 10:00
B1
Box Jump - Regular
3 x 5
B2
KB Swing
3 x 10
B3
Plank - KB/DB Pull Through
3 x 8
C1
Goblet Squat
3 x 10
C2
Neutral Grip DB Bench Press
3 x 10
C3
Reverse Lunges
3 x 8
C4
Pull Up - Band Assisted
3 x 6
D
Conditioning
5:00, 0:30, 0:30 @ 1, 6, 6
E
Cool Down Stretches
1 x 5:00
A
Warm Up
1 x 10:00
B1
Barbell Front Squat
3 x 6
B2
Lat Pulldown - Neutral Grip
3 x 10
C1
Barbell RDL
3 x 8
C2
Seated DB Shoulder Press
3 x 10
D1
Step Up
3 x 8
D2
Seated Cable Row
3 x 10
AMRAP x 8min
E
Complete 8 minutes AMRAP: 8 Bodyweight Squats 8 Push-ups 8 Suitcase Crunches 20 Mountain Climbers (10x per side) AMRAP means complete as many quality rounds as possible in the time given. Do not rush through bad reps. Your goal is 3-4 rounds by the end of the time! You got this!
F
Cool Down Stretches
1 x 5:00
Marcus Block
Marcus Block is the founder and head coach of Ambition Athlete Development in Chula Vista, CA. For over 8 years, he has helped athletes and adults build strength, improve mobility, reduce injury risk, and move with more confidence. His goal is simple: help every client train with purpose and bring out their inner athlete.
This is your chance to train with structure, build strength, improve conditioning, move better, and feel more athletic. Show up, stay consistent, and let Ambition guide you through the next 10 weeks.
Get Built by Ambition
Alethea A
Executive Director, First 5 San Diego
Verified Athlete"I joined Ambition to lose weight, gain muscle, and support a past lower back injury. Marcus helped me build strength, move better, and feel healthier than ever. His coaching is patient, encouraging, and tough in the best way!"
Betty S
Elementary School Teacher
Verified Athlete"Working with Marcus has been a great part of my fitness journey. His knowledge, motivation, and personalized coaching have helped me feel stronger, more confident, and more capable. Each session is challenging, positive, and encouraging!"
Kevin S
Realtor & Amateur Road Cyclist
Verified Athlete"Between cycling, real estate, and a demanding career, staying fit matters. Ambition has helped me improve my strength, endurance, and mobility while providing the accountability and coaching needed to stay consistent. The results speak for themselves."
