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Athlete Evolution - Full Program - 20 Weeks - 4 Phases

DB3 Fitness Systems

Functional Fitness
Coach
Chris Reed

The days of competition might be behind you, but your drive to train like an athlete never has to fade. Athlete Evolution is more than just a workout program—it’s a blueprint for ex-athletes who want to stay strong, fit, and ready for life’s next challenge. Designed for the advanced gym-goer, this program is built to push your limits while prioritizing longevity and a well-rounded approach to fitness.

With 4 focused gym training days and 2 complementary road sessions, Athlete Evolution keeps you moving in ways that challenge your athleticism, build strength, and maintain endurance. The program integrates key elements of athletic performance, helping you stay connected to the competitive mindset while taking care of your body for the long haul.

Here’s what you can expect:

Strength and Power: Progressive compound lifts and explosive movements to build a foundation of full-body strength and rekindle the power you once had on the field, court, or track. Endurance and Conditioning: Road sessions that improve stamina and cardiovascular fitness while keeping your workouts dynamic and engaging. Mobility and Recovery: Targeted mobility work and stability exercises to protect your joints, enhance flexibility, and ensure your body stays resilient. Athletic Movement: Multi-planar exercises to challenge coordination, balance, and agility—key components of staying athletic in everyday life. Advanced Programming: A well-structured approach tailored to experienced gym-goers who thrive on progression and demand more from their workouts. Athlete Evolution is for those who aren’t ready to slow down, who still want to train with purpose, and who believe in keeping their bodies in peak condition. Whether you’re looking to stay competitive in recreational sports, crush new fitness goals, or simply feel your best, this program will keep you ahead of the game and always ready for what’s next.

$119
Get Athlete Evolution - Full Program - 20 Weeks - 4 Phases
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Balanced Training
Ones your days of competing are over, its imperative that you take care of your body, while still challenging it to grow. This program focuses on functional mobility and exposing you to different stimuli to keep your body developing the right way
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Power, Endurance, Strength
It can be difficult to choose what you want to excel at. Why choose one when you can grow in all areas? This program features power, strength, and endurance in a format that won't get in the way of one another, leading to better athletics overall
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Advanced Exercises, High Volume
At DB3, we get it. Most plans you buy are for the general population and not for athletes... Not here. This program is not for beginners and should only be purchase by those with multiple years of experience in the gym
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Equipment
Required
Commercial Gym
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Sample Week
Week 1 of 20-week program
Sunday
Rest and Recovery Block

A

Rest and Recovery

Monday
Push Hinge 1 - High Intensity 

Conditioning

A

Warm-up 1

WARM - UP - Total Time - 8 Mins Supine Dying Bug - 1 x 10 Ea. Supine Glute Bridge - 1 x 10 Side Bridge Hold - 1 x 30 Sec Ea. Side Lying T Spine Halo - 1 x 5 Ea. Crawling Square - 1 x 10 steps Ea. Dir. (fwd/bwd/L/R) Worlds Greatest Stretch 1 x 3 Ea. SL RDL 1 x 6 ea. Lateral Lunge to Balance 1 x 3 Ea. A Skip 1 x 10 Sec. Hip Opener 1 x 10 Sec. Pogo Jumps 1 x 10 Sec Lateral Skaters 1 x 10 Sec.

B1

1/2 Kneeling OH Cable Side Bend

2 x 6

B2

Split Stance Single Arm Low Cable Rotational Row

2 x 10

B3

Glute Bridge + KB Pull Over

2 x 8

C1

SL Landmine RDL + Side Press

4 x 6

C2

Bottom Up KB Press

4 x 6

D1

TRX Hamstring Curl + Bridge

3 x 8

D2

Tall Kneeling TRX Rollout

3 x 10

E1

Standing SA Cable Lateral Raise

3 x 10

E2

Single Arm Cable Pec Fly

3 x 10

E3

Decline Push Up- DB3

3 x 20

Circuit 2

F

4 Rounds for Time Sled Push 15 Yards Med Ball shot put x 4 each Box Jump x 5 Each rest 60 seconds between rounds

G

Mobility Work - Completion

1 x 1

Tuesday
Pull Squat 1 - High Volume

Conditioning

A

Warm-up 1

WARM - UP - Total Time - 8 Mins Supine Dying Bug - 1 x 10 Ea. Supine Glute Bridge - 1 x 10 Side Bridge Hold - 1 x 30 Sec Ea. Side Lying T Spine Halo - 1 x 5 Ea. Crawling Square - 1 x 10 steps Ea. Dir. (fwd/bwd/L/R) Worlds Greatest Stretch 1 x 3 Ea. SL RDL 1 x 6 ea. Lateral Lunge to Balance 1 x 3 Ea. A Skip 1 x 10 Sec. Hip Opener 1 x 10 Sec. Pogo Jumps 1 x 10 Sec Lateral Skaters 1 x 10 Sec.

B1

90 90 Hip Transfers

2 x 7

B2

Banded Sl Balance + Cable Rotational Press

2 x 8

B3

Single Leg Step Up + Jump

2 x 10

C

Single Leg KB Front Rack Russian Step Up

4 x 5

D

SA DB Bench 3 Point Row

4 x 8

E

Hack Squat - DB3

3 x 8

F

Straight Arm Cable Pull Down

3 x 12

G1

Chin-Up

G2

SA DB Tricep Kick Back

3 x 10

H

Assault Bike - 2/1

3 x 2:00

I

Mobility Work - Completion

Wednesday
Hike

A

Mobility Flow - Follow Along - 3

1 x 1

Thursday
Push Hinge 2 - High Volume 

Conditioning

A

Warm-up 1

WARM - UP - Total Time - 8 Mins Supine Dying Bug - 1 x 10 Ea. Supine Glute Bridge - 1 x 10 Side Bridge Hold - 1 x 30 Sec Ea. Side Lying T Spine Halo - 1 x 5 Ea. Crawling Square - 1 x 10 steps Ea. Dir. (fwd/bwd/L/R) Worlds Greatest Stretch 1 x 3 Ea. SL RDL 1 x 6 ea. Lateral Lunge to Balance 1 x 3 Ea. A Skip 1 x 10 Sec. Hip Opener 1 x 10 Sec. Pogo Jumps 1 x 10 Sec Lateral Skaters 1 x 10 Sec.

B1

Standing Off Set Cable Bar OH Lift

2 x 8

B2

Supine Dying Bug + OH Cable Hold

2 x 8

B3

Split Lunge Cable Bar Lift

2 x 8

C1

Cable Pull Through

15, 15, 10, 10

C2

Cable Pec Fly - High

15, 15, 10, 10

D

Double KB Sumo Deadlift

3 x 8

E

Barbell Bench Press

12, 12, 8, 5

F1

1-Arm KB Front Rack Carry

3 x 0:20

F2

1/2 Kneeling KB Rotation + Press

3 x 5

G

Stairs Machine - Hands Off

1 x 10:00

H

Mobility Work - Completion

Friday
Pull Squat 2 - High Intensity 

Conditioning

A

Warm-up 1

WARM - UP - Total Time - 8 Mins Supine Dying Bug - 1 x 10 Ea. Supine Glute Bridge - 1 x 10 Side Bridge Hold - 1 x 30 Sec Ea. Side Lying T Spine Halo - 1 x 5 Ea. Crawling Square - 1 x 10 steps Ea. Dir. (fwd/bwd/L/R) Worlds Greatest Stretch 1 x 3 Ea. SL RDL 1 x 6 ea. Lateral Lunge to Balance 1 x 3 Ea. A Skip 1 x 10 Sec. Hip Opener 1 x 10 Sec. Pogo Jumps 1 x 10 Sec Lateral Skaters 1 x 10 Sec.

B1

KB X orbit

3 x 5

B2

KB Rotational Reverse Lunge

3 x 8

C1

DB Goblet Squat

4 x 8

C2

Seated Cable High Row

4 x 8

D

Sled Push

4 x 2

E

Strict Bodyweight Pull-Up

4 x 6

F1

Single Arm DB Shoulder Press

3 x 8

F2

TRX Row - DB3

3 x 12

G

Suicide Cone Run

4 x 1

H

Mobility Work - Completion

Saturday
3 Mile Run 

Conditioning

A

Warm-up 1

WARM - UP - Total Time - 8 Mins Supine Dying Bug - 1 x 10 Ea. Supine Glute Bridge - 1 x 10 Side Bridge Hold - 1 x 30 Sec Ea. Side Lying T Spine Halo - 1 x 5 Ea. Crawling Square - 1 x 10 steps Ea. Dir. (fwd/bwd/L/R) Worlds Greatest Stretch 1 x 3 Ea. SL RDL 1 x 6 ea. Lateral Lunge to Balance 1 x 3 Ea. A Skip 1 x 10 Sec. Hip Opener 1 x 10 Sec. Pogo Jumps 1 x 10 Sec Lateral Skaters 1 x 10 Sec.

B

Run 3 Mile

Coach
More from DB3 Fitness Systems
coach-avatar Chris Reed

Chris is the founder of DB3 Fitness Systems and comes to you with 12 years of experience coaching athletes and people of all ages, backgrounds, and fitness levels. His background is in Kinesiology with a Masters Degree in Athletic Training offering him a unique look at how the body works together. His goal is to educate and empower, while developing resilient people built for life.

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It's time to evolve

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