Program Overview
This progressive strength program includes Legs, Push, and Pull sessions, each designed to last about 1 hour. Every workout follows a 4-phase progression:

Foundation Strength – Build base strength and stability with controlled movements and moderate loads.
Strength Progression – Increase intensity and introduce unilateral work for balanced development.
Power & Stability – Add explosive and dynamic exercises to improve force production and athletic performance.
Endurance Strength – High-rep, lighter-load sets to enhance muscular endurance for long-distance events.

Each session includes:

Warm-up (10 min) – Dynamic mobility and activation drills.
Main Set (45 min) – 7–8 exercises combining compound lifts, isolation work, and stability drills.
Core & Mobility (5 min) – Focused core work and flexibility for recovery and injury prevention.

Goal: Develop strength, power, and endurance to support performance and overall athletic resilience.