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ATHLELAND TRAINING

A 4-week overload block built on 3 heavy compound days: Chest and Shoulders/Triceps, Legs and Grip, Back and Biceps. Deliberate superset pairs are built in on push and pull days, Overhead Press into Lateral Raise, Barbell Curl into Hammer Curl, and every session closes with a grip or carry finisher plus an 8-10 minute cardio finisher. Week one re-establishes your loads, week 2 locks in technique at your top RPE, and weeks 3-4 push for 2.5-5kg more, or an added rep, whenever your form stays clean. Supersets run at RPE 7-8 in weeks 1-2 and escalate to RPE 9-10 by weeks 3-4.

MALE

MUSCLE BUILD

ADVANCED

3-DAY SPLIT

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OVERLOAD PROTOCOL

3 heavy compound days a week: Chest and Shoulders/Triceps, Legs and Grip, Back and Biceps. Week 1 re-establishes your loads, week 2 locks in technique at the top RPE for the block, and weeks 3 and 4 are where the overload happens, 2.5 to 5 kilos more or an added rep, only when your form stays clean. Every session closes with a grip or carry finisher and 8 to 10 minutes of cardio.

A 5-week conditioning and fat-loss cycle, 3 sessions a week: Legs/Push/Core, Posterior Chain/Pull, and a rotating conditioning circuit that changes every week so your body never fully adapts to it. RPE undulates on purpose: week one is foundation at RPE 6, week 2 builds load at RPE 7, week 3 holds at RPE 7-8, week 4 is peak week at RPE 8-9, and week 5 is a deliberate deload at RPE 6-7, lighter loads, same structure, so you finish the cycle recovered instead of depleted. Conditioning days run through ATHLELAND's standard circuit library at 4 rounds with 90 seconds rest between rounds.

FEMALE

FAT LOSS

CONDITIONING

INTERMEDIATE

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CONDITIONING SHRED

3 sessions a week, and a conditioning circuit that changes every week so your body never gets comfortable enough to coast through it. RPE moves on purpose across the cycle, foundation at RPE 6 in week 1, building to peak week at RPE 8 to 9 in week 4, then a real deload in week 5, lighter loads, same structure, so you finish the cycle recovered instead of depleted.

5-WEEK SHRED CYCLE

Reusable conditioning circuit - sled push, chest-supported KB row, farmer walk, SkiErg. 4 rounds, 1:30 rest between exercises.

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Conditioning Standard C#9

Block 1

Reusable conditioning circuit - Assault Bike, Dumbbell Walking Lunges, Kettlebell Swings, Box Step Up.

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Conditioning Standard C#10

Reusable conditioning circuit - Sled Push, Chest Supported DB Row, Trap Bar RDL, KB Farmer Walk. 4 rounds, 90s rest. Source: ATHLELAND Conditioning Standard Library.

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Conditioning Standard C#1

ATHLELAND Conditioning Standard circuit C#2 - reusable single workout template

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Conditioning Standard C#2

ATHLELAND Conditioning Standard circuit C#3 - reusable single workout template

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Conditioning Standard C#3

ATHLELAND Conditioning Standard circuit C#4 - reusable single workout template

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Conditioning Standard C#4

ATHLELAND Conditioning Standard circuit C#5 - x4 rounds, rest 90 sec

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Conditioning Standard C#5

ATHLELAND Conditioning Standard circuit C#6 - x4 rounds, rest 90 sec

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Conditioning Standard C#6

ATHLELAND Conditioning Standard circuit C#8 - x4 rounds, rest 90 sec

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Conditioning Standard C#8

Loaded carry, throw, unilateral lower, and upper pull circuit. x4 rounds, rest 90 sec.

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