{"id":28980,"date":"2025-08-07T15:42:18","date_gmt":"2025-08-07T15:42:18","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=28980"},"modified":"2025-08-07T15:42:20","modified_gmt":"2025-08-07T15:42:20","slug":"3-month-athletic-body-workout-plan-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/3-month-athletic-body-workout-plan-with-pdf","title":{"rendered":"The Best 3-Month Athletic Body Workout Plan with PDF"},"content":{"rendered":"\n<p>I&#8217;ve designed an ultimate 3-month workout plan for building an athletic body. It is one of the programs I personally follow to stay strong, aesthetic, and functional. If you have been exercising for a while and want to develop athletic fitness, this program is for you.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Athletic Body Workout Plan Summary<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Workout Type<\/td><td>Hybrid (Strength, Calisthenics, Plyometric, etc.)<\/td><\/tr><tr><td>Sessions per Week<\/td><td>6 days per week<\/td><\/tr><tr><td>Duration per Session<\/td><td>45-90 minutes<\/td><\/tr><tr><td>Training Goal<\/td><td>Enhance Athleticism<\/td><\/tr><tr><td>Program Duration<\/td><td>3 Months<\/td><\/tr><tr><td>Experienced Needed<\/td><td>Intermediate Level<\/td><\/tr><tr><td>Target Gender<\/td><td>Males &amp; Females<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>3-Month Workout Routine to Build an Athletic Body<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/08\/Athletic-Body-Workout-Training-1.jpg\" alt=\"Athletic Body Workout Training\" class=\"wp-image-28999\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/08\/Athletic-Body-Workout-Training-1.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/08\/Athletic-Body-Workout-Training-1-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/08\/Athletic-Body-Workout-Training-1-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p><br>This workout plan involves all kinds of exercises, from resistance and <a href=\"https:\/\/thefitnessphantom.com\/30-day-calisthenics-workout-plan-pdf\" data-type=\"post\" data-id=\"11833\" target=\"_blank\" rel=\"noreferrer noopener\">calisthenics <\/a>to CrossFit and plyometrics. These exercises will help you develop endurance, strength, and an athletic body.<\/p>\n\n\n\n<p><strong>Here&#8217;s an overview of the 3-month program:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Day<\/th><th>Month 1<\/th><th>Month 2<\/th><th>Month 3<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>Push Workout<\/td><td>Chest, Shoulders, &amp; Abs<\/td><td>Strength Training A<\/td><\/tr><tr><td>2<\/td><td>Pull Workout<\/td><td>Quads, Calves, and Arms<\/td><td>Strength Training B<\/td><\/tr><tr><td>3<\/td><td>Legs Workout<\/td><td>Back &amp; Hamstrings<\/td><td>Plyometrics<\/td><\/tr><tr><td>4<\/td><td>Calisthenics<\/td><td>Calisthenics<\/td><td>Calisthenics<\/td><\/tr><tr><td>5<\/td><td>Circuit Training<\/td><td>Circuit Training<\/td><td>Circuit Training<\/td><\/tr><tr><td>6<\/td><td>Full Body Cardio<\/td><td>Cardio &amp; Mobility<\/td><td>Mobility Workout<\/td><\/tr><tr><td>7<\/td><td>OFF<\/td><td>OFF<\/td><td>OFF<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Perform the following warm-up exercises before starting the main workout:<\/strong><\/p>\n\n\n\n<p style=\"text-transform:uppercase\"><strong>Full Body<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/dynamic-warm-up-exercises-with-pdf#10_Standing_Arm_Swings\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/dynamic-warm-up-exercises-with-pdf#10_Standing_Arm_Swings\" rel=\"noreferrer noopener\">Arm Circles<\/a> (30 sec) x 3 per side<\/li>\n\n\n\n<li>Leg Swings (30 sec per leg) x 3<\/li>\n\n\n\n<li>15 Shoulder Pass Throughs x 3<\/li>\n\n\n\n<li>15-second Low Lunge Arch Pose x 3<\/li>\n\n\n\n<li>15 Standing Hamstring Stretch x 3<\/li>\n<\/ul>\n\n\n\n<p style=\"text-transform:uppercase\"><strong>Upper Body:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-warm-up-exercises#2_Shoulder_Pass_Through\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/resistance-band-warm-up-exercises#2_Shoulder_Pass_Through\" rel=\"noreferrer noopener\">Shoulder Pass Through<\/a>: 2-3 sets of 15-20 reps<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-warm-up-exercises#1_Pull_Apart\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/resistance-band-warm-up-exercises#1_Pull_Apart\" rel=\"noreferrer noopener\">Banded Pull Apart<\/a>: 2-3 sets of 15-20 reps<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/dynamic-warm-up-exercises-with-pdf#8_Worlds_Greatest_Stretch\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/dynamic-warm-up-exercises-with-pdf#8_Worlds_Greatest_Stretch\" rel=\"noreferrer noopener\">World\u2019s Greatest Stretch<\/a>: 1 set of 10 reps on each side<\/li>\n\n\n\n<li>Standing Bodyweight IYT Raises: 2 sets of 6-8 reps<\/li>\n\n\n\n<li>Inverted Rows: 2 sets of 10-20 reps<\/li>\n\n\n\n<li>Pul-ups: 2 sets of 10-20 reps<\/li>\n<\/ul>\n\n\n\n<p style=\"text-transform:uppercase\"><strong>Lower Body:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Leg Swings: 2 sets of 10-15 swings per side<\/li>\n\n\n\n<li>Hamstrings Stretch: 2-3 sets of 5-second stretch on each side<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/dynamic-warm-up-exercises-with-pdf#16_Single-leg_Deadlift\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/dynamic-warm-up-exercises-with-pdf#16_Single-leg_Deadlift\" rel=\"noreferrer noopener\">Single-leg Deadlifts<\/a>: 1-2 sets of 6-8 reps per leg<\/li>\n\n\n\n<li>Lateral Squats: 1-2 sets of 10-12 reps per leg<\/li>\n\n\n\n<li>Reverse Lunges to Knee Drive: 2 sets of 10-12 reps per leg<\/li>\n\n\n\n<li>Bodyweight Deep Squats: 2 sets of 15-20 reps<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Month 1<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Day 1: Push Workout<\/li>\n\n\n\n<li>Day 2: Pull Workout<\/li>\n\n\n\n<li>Day 3: Legs Workout<\/li>\n\n\n\n<li>Day 4: Calisthenics<\/li>\n\n\n\n<li>Day 5: Weighted Circuit Training<\/li>\n\n\n\n<li>Day 6: Full Body Cardio<\/li>\n\n\n\n<li>Day 7: OFF<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1: Push Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/overhead-press\" target=\"_blank\" data-type=\"post\" data-id=\"2142\" rel=\"noreferrer noopener\">Overhead Press<\/a><\/td><td>3-4<\/td><td>10-12<\/td><td>Shoulder<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-chest-exercises#1_Incline_Dumbbell_Bench_Press\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/dumbbell-chest-exercises#1_Incline_Dumbbell_Bench_Press\" rel=\"noreferrer noopener\">Incline DB Press<\/a><\/td><td>3-4<\/td><td>10-12<\/td><td>Chest<\/td><\/tr><tr><td>Flat Bench Press<\/td><td>3-4<\/td><td>10-12<\/td><td>Chest<\/td><\/tr><tr><td>Cable\/Machine Flyes<\/td><td>3-4<\/td><td>12-15<\/td><td>Chest<\/td><\/tr><tr><td>Lateral Raises<\/td><td>3-4<\/td><td>12-15<\/td><td>Shoulder<\/td><\/tr><tr><td>Bar Dips<\/td><td>3-4<\/td><td>Failure<\/td><td>Chest &amp; Tris<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2: Pull Workout (Strength)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td>Sumo\/Conventional Deadlifts<\/td><td>3-4<\/td><td>6-10<\/td><td>Legs &amp; Back<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/back-workouts-for-mass-and-strength#8_Lat_Pulldown\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/back-workouts-for-mass-and-strength#8_Lat_Pulldown\" rel=\"noreferrer noopener\">Lat Pulldowns<\/a> (Medium Grip)<\/td><td>3-4<\/td><td>12-15<\/td><td>Back<\/td><\/tr><tr><td>Seated Cable\/<a href=\"https:\/\/thefitnessphantom.com\/isolation-exercises-for-back#6_Seated_Cable_Rowing\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/isolation-exercises-for-back#6_Seated_Cable_Rowing\" rel=\"noreferrer noopener\">Machine Row<\/a><\/td><td>3-4<\/td><td>12-15<\/td><td>Back<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/isolation-exercises-for-back#7_One-arm_Dumbbell_Row\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/isolation-exercises-for-back#7_One-arm_Dumbbell_Row\" rel=\"noreferrer noopener\">Single-arm DB Rowing<\/a><\/td><td>3-4<\/td><td>10\/side<\/td><td>Back<\/td><\/tr><tr><td>Cable Face Pulls<\/td><td>3-4<\/td><td>12-15<\/td><td>Upper Back<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-biceps-exercises#1_Standing_Barbell_Biceps_Curl\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/barbell-biceps-exercises#1_Standing_Barbell_Biceps_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell Curls<\/a><\/td><td>3-4<\/td><td>10-12<\/td><td>Biceps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3: Legs Workout (Strength)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td>Back Squats<\/td><td>3-4<\/td><td>12-16<\/td><td>Quads &amp; Glutes<\/td><\/tr><tr><td>Machine Leg Curls<\/td><td>3-4<\/td><td>15-20<\/td><td>Hamstrings<\/td><\/tr><tr><td>Walking Lunges<\/td><td>3-4<\/td><td>10\/leg<\/td><td>Thighs &amp; Glutes<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/smith-machine-leg-workout-routine-with-pdf#8_Bulgarian_Split_Squat\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/smith-machine-leg-workout-routine-with-pdf#8_Bulgarian_Split_Squat\" rel=\"noreferrer noopener\">Bulgarian Split Squats<\/a><\/td><td>3-4<\/td><td>10\/leg<\/td><td>Thighs &amp; Glutes<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-leg-exercises#9_Barbell_Hip_Thrust\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/barbell-leg-exercises#9_Barbell_Hip_Thrust\" rel=\"noreferrer noopener\">Hip Thrusts<\/a><\/td><td>3-4<\/td><td>10-12<\/td><td>Hams &amp; Glutes<\/td><\/tr><tr><td>Calf Raises<\/td><td>3-4<\/td><td>15-20<\/td><td>Calves<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 4: Calisthenics<\/strong><\/h4>\n\n\n\n<p>Perform A &amp; B exercises concurrently (superset). Take 1-2 minutes of rest between sets.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td>1A Pull-ups<\/td><td>4<\/td><td>6-12<\/td><td>Back &amp; Biceps<\/td><\/tr><tr><td>1B Bar Dips<\/td><td>4<\/td><td>10-20<\/td><td>Chest &amp; Triceps<\/td><\/tr><tr><td>2A Inverted Rows<\/td><td>3<\/td><td>10-15<\/td><td>Upper Back<\/td><\/tr><tr><td>2B Push-ups<\/td><td>3<\/td><td>12-20<\/td><td>Chest &amp; Triceps<\/td><\/tr><tr><td>3A <a href=\"https:\/\/thefitnessphantom.com\/pull-up-bar-ab-workout#4_Hanging_Knee_Raise\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/pull-up-bar-ab-workout#4_Hanging_Knee_Raise\" rel=\"noreferrer noopener\">Hanging Knee Raises<\/a><\/td><td>3<\/td><td>10-15<\/td><td>Hams &amp; Glutes<\/td><\/tr><tr><td>3B Shoulder Taps<\/td><td>3<\/td><td>10\/side<\/td><td>Calves<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 5: Weighted Circuit Training<\/strong><\/h4>\n\n\n\n<p>Perform 3-4 rounds. Keep the rest time short between sets.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Reps<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td>Kettlebell Swings<\/td><td>15-20<\/td><td>Full Body<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-hiit-workouts-and-routine#4_Barbell_Push_Press\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/barbell-hiit-workouts-and-routine#4_Barbell_Push_Press\" rel=\"noreferrer noopener\">Push Press<\/a><\/td><td>10-12<\/td><td>Shoulders<\/td><\/tr><tr><td>Renegade Rows<\/td><td>10\/side<\/td><td>Back and Abs<\/td><\/tr><tr><td>Single-leg Deadlift<\/td><td>10\/leg<\/td><td>Glutes &amp; Hamstrings<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/18-weighted-ab-workouts#1_Weight_Plate_Crunches\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/18-weighted-ab-workouts#1_Weight_Plate_Crunches\" rel=\"noreferrer noopener\">Weighted Sit-ups<\/a><\/td><td>15-20<\/td><td>Abdominals<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-squat-variations#16_Dumbbell_Pop_Squat\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/dumbbell-squat-variations#16_Dumbbell_Pop_Squat\" rel=\"noreferrer noopener\">Pop Squats\/Squat Jacks<\/a><\/td><td>10-12<\/td><td>Thighs &amp; Glutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 6: Full Body Cardio<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Activity<\/th><\/tr><\/thead><tbody><tr><td>Inclined Treadmill Walk<\/td><td>10-12 minutes @2-3 mph<\/td><\/tr><tr><td>Treadmill Run<\/td><td>6-8 minutes @5-6 mph<\/td><\/tr><tr><td>Elliptical Cross Trainer<\/td><td>6-8 minutes at a moderate pace<\/td><\/tr><tr><td>Battle Rope<\/td><td>5-6 minutes<\/td><\/tr><tr><td>Wall Ball Shots<\/td><td>100 reps<\/td><\/tr><tr><td>Box Jumps<\/td><td>50-60 reps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Month 2<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Day 1: Chest, Shoulders, &amp; Abs<\/li>\n\n\n\n<li>Day 2: Quads, Calves, and Arms<\/li>\n\n\n\n<li>Day 3: Back &amp; Hamstrings<\/li>\n\n\n\n<li>Day 4: Calisthenics<\/li>\n\n\n\n<li>Day 5: Circuit Weight Training<\/li>\n\n\n\n<li>Day 6: Total Body Cardio<\/li>\n\n\n\n<li>Day 7: OFF<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1: Chest, Shoulders, &amp; Abs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td>Flat Bench Press<\/td><td>4<\/td><td>10-12<\/td><td>Chest<\/td><\/tr><tr><td>Incline DB Press<\/td><td>4<\/td><td>10-12<\/td><td>Chest<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/gym-machine-chest-workout-and-exercises#4_Cable_Chest_Fly\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/gym-machine-chest-workout-and-exercises#4_Cable_Chest_Fly\" rel=\"noreferrer noopener\">Bent-over Cable Flyes<\/a><\/td><td>4<\/td><td>10-12<\/td><td>Chest<\/td><\/tr><tr><td>Overhead Press<\/td><td>4<\/td><td>12-15<\/td><td>Anterior Delts<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/shoulder-machine-workout-and-exercises#4_Cable_Lateral_Raises\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/shoulder-machine-workout-and-exercises#4_Cable_Lateral_Raises\" rel=\"noreferrer noopener\">Side Delt Raises<\/a><\/td><td>4<\/td><td>12-15<\/td><td>Side Delts<\/td><\/tr><tr><td>Rear Delt Flyes<\/td><td>4<\/td><td>15-20<\/td><td>Rear Delts<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/cable-machine-abs-workout\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/cable-machine-abs-workout\" rel=\"noreferrer noopener\">Cable Crunches<\/a><\/td><td>3<\/td><td>15-20<\/td><td>Abdominals<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/cable-machine-abs-workout#13_High_To_Low_Cable_wood_Chop\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/cable-machine-abs-workout#13_High_To_Low_Cable_wood_Chop\" rel=\"noreferrer noopener\">High to Low Cable Chop<\/a><\/td><td>3<\/td><td>15\/side<\/td><td>Obliques<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2: Quads, Calves, &amp; Arms<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td>Back Squats<\/td><td>6<\/td><td>10-12<\/td><td>Quads<\/td><\/tr><tr><td>Leg Press<\/td><td>4<\/td><td>12-15<\/td><td>Quads<\/td><\/tr><tr><td>3A Leg Extensions<\/td><td>4<\/td><td>15-20<\/td><td>Quads<\/td><\/tr><tr><td>3B <a href=\"https:\/\/thefitnessphantom.com\/biceps-and-triceps-gym-workout-with-pdf#6_Barbell_Curl\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/biceps-and-triceps-gym-workout-with-pdf#6_Barbell_Curl\" rel=\"noreferrer noopener\">Straight Barbell Curls<\/a><\/td><td>4<\/td><td>12-15<\/td><td>Biceps<\/td><\/tr><tr><td>4A Overhead Triceps Extensions<\/td><td>3<\/td><td>12-15<\/td><td>Triceps<\/td><\/tr><tr><td>4B <a href=\"https:\/\/thefitnessphantom.com\/biceps-and-triceps-gym-workout-with-pdf#10_Preacher_Curl\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/biceps-and-triceps-gym-workout-with-pdf#10_Preacher_Curl\" rel=\"noreferrer noopener\">EZ Bar Preacher Curls<\/a><\/td><td>3<\/td><td>10-12<\/td><td>Biceps<\/td><\/tr><tr><td>5A <a href=\"https:\/\/thefitnessphantom.com\/biceps-and-triceps-gym-workout-with-pdf#3_Rope_Pushdown\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/biceps-and-triceps-gym-workout-with-pdf#3_Rope_Pushdown\" rel=\"noreferrer noopener\">Triceps Pressdowns<\/a><\/td><td>3<\/td><td>12-15<\/td><td>Triceps<\/td><\/tr><tr><td>5B <a href=\"https:\/\/thefitnessphantom.com\/forearm-barbell-exercises\" target=\"_blank\" data-type=\"post\" data-id=\"11680\" rel=\"noreferrer noopener\">Wrist Curls<\/a><\/td><td>3<\/td><td>12-15<\/td><td>Forearms<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Superset A &amp; B exercises. For example, perform leg extensions, then biceps curls, and repeat for the given number of times.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3: Back &amp; Hamstrings<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/isolation-exercises-for-back#1_Front_Lat_Pulldown\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/isolation-exercises-for-back#1_Front_Lat_Pulldown\" rel=\"noreferrer noopener\">Medium Grip Lat Pulldowns<\/a><\/td><td>3<\/td><td>8-12<\/td><td>Latissimus Dorsi<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/cable-machine-lat-exercises#8_V-Bar_Pulldown\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/cable-machine-lat-exercises#8_V-Bar_Pulldown\" rel=\"noreferrer noopener\">Close Grip Lat Pulldowns<\/a><\/td><td>3<\/td><td>8-12<\/td><td>Latissimus Dorsi<\/td><\/tr><tr><td>Seated Rows (Close grip)<\/td><td>4<\/td><td>10-12<\/td><td>Mid &amp; Lower Back<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-workouts-for-lats#2_Barbell_Bent-over_Row\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/barbell-workouts-for-lats#2_Barbell_Bent-over_Row\" rel=\"noreferrer noopener\">Bent-over Barbell Rows<\/a><\/td><td>4<\/td><td>8-12<\/td><td>Upper &amp; Mid Back<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-romanian-deadlift\" target=\"_blank\" data-type=\"post\" data-id=\"3097\" rel=\"noreferrer noopener\">DB Romanian Deadlifts<\/a><\/td><td>3<\/td><td>8-10<\/td><td>Hamstrings<\/td><\/tr><tr><td>Seated\/Lying Leg Curls<\/td><td>4<\/td><td>15-20<\/td><td>Hamstrings<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/glute-and-hamstring-workout#5_Hip_Thrust\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/glute-and-hamstring-workout#5_Hip_Thrust\" rel=\"noreferrer noopener\">Barbell Hip Thrust<\/a><\/td><td>3<\/td><td>10-12<\/td><td>Glutes &amp; Hams<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 4: Calisthenics<\/strong><\/h4>\n\n\n\n<p>Perform A &amp; B exercises concurrently (superset). Take 1-2 minutes of rest between sets.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td>1A Pull-ups<\/td><td>4<\/td><td>6-12<\/td><td>Back &amp; Biceps<\/td><\/tr><tr><td>1B Bar Dips<\/td><td>4<\/td><td>10-20<\/td><td>Chest &amp; Triceps<\/td><\/tr><tr><td>2A Chin-ups<\/td><td>3<\/td><td>10-15<\/td><td>Upper Back<\/td><\/tr><tr><td>2B <a href=\"https:\/\/thefitnessphantom.com\/calisthenics-shoulder-workout#2_Pike_Pushup\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/calisthenics-shoulder-workout#2_Pike_Pushup\" rel=\"noreferrer noopener\">Pike Push-ups<\/a><\/td><td>3<\/td><td>12-20<\/td><td>Chest &amp; Triceps<\/td><\/tr><tr><td>3A <a href=\"https:\/\/thefitnessphantom.com\/pull-up-bar-ab-workout#6_L_hang\" target=\"_blank\" rel=\"noreferrer noopener\">Hanging L Sit<\/a><\/td><td>3<\/td><td>15-sec<\/td><td>Abdominals<\/td><\/tr><tr><td>3B <a href=\"https:\/\/thefitnessphantom.com\/unilateral-quad-exercises#4_Pistol_Squat\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/unilateral-quad-exercises#4_Pistol_Squat\" rel=\"noreferrer noopener\">Pistol Squats<\/a><\/td><td>3<\/td><td>6-8\/side<\/td><td>Legs &amp; Abs<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 5: Circuit Weight Training<\/strong><\/h4>\n\n\n\n<p>Perform 3-4 rounds. Rest when needed.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Reps<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td>Kettlebell Swings<\/td><td>15-20<\/td><td>Full Body<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/kettlebell-hiit-workouts-and-routines#2_KB_Clean_And_Press\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/kettlebell-hiit-workouts-and-routines#2_KB_Clean_And_Press\" rel=\"noreferrer noopener\">Kettlebell Clean &amp; Press<\/a><\/td><td>10-12<\/td><td>Full Body<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-back-exercises-at-home#3_Pushup_To_Renegade_Row\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/bodyweight-back-exercises-at-home#3_Pushup_To_Renegade_Row\" rel=\"noreferrer noopener\">Push-ups to Renegade Rows<\/a><\/td><td>10\/side<\/td><td>Upper Body<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/AcJ_RDRjEn8\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/AcJ_RDRjEn8\" rel=\"noreferrer noopener\">Reverse Lunges to Rotation<\/a><\/td><td>10\/leg<\/td><td>Legs &amp; Abs<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/1jq_Bkch9SA\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/1jq_Bkch9SA\" rel=\"noreferrer noopener\">KB Around The World<\/a><\/td><td>10-12<\/td><td>Upper Body<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 6: Low Intensity Cardio <\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Activity<\/th><\/tr><\/thead><tbody><tr><td>Inclined Treadmill Walk<\/td><td>10-12 minutes @2-3 mph<\/td><\/tr><tr><td>Stationary Bike<\/td><td>6-8 minutes @5-6 mph<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/hiit-rowing-machine-workout\" target=\"_blank\" data-type=\"post\" data-id=\"2967\" rel=\"noreferrer noopener\">Rowing Machine<\/a><\/td><td>6-8 minutes at a moderate pace<\/td><\/tr><tr><td>Battle Rope<\/td><td>5-6 minutes at medium pace<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/jCSoA4amHj4\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/jCSoA4amHj4\" rel=\"noreferrer noopener\">Wall Ball Shots<\/a><\/td><td>100 reps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Month 3<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Day 1: Strength Training A<\/li>\n\n\n\n<li>Day 2: Strength Training B<\/li>\n\n\n\n<li>Day 3: Plyometrics<\/li>\n\n\n\n<li>Day 4: Calisthenics<\/li>\n\n\n\n<li>Day 5: Weighted Circuit Training<\/li>\n\n\n\n<li>Day 6: Mobility Workout<\/li>\n\n\n\n<li>Day 7: OFF<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1: Strength Training A<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td>Barbell Deadlifts<\/td><td>4<\/td><td>6-10<\/td><td>Full Body<\/td><\/tr><tr><td>Incline DB Bench Press<\/td><td>3<\/td><td>10-12<\/td><td>Chest<\/td><\/tr><tr><td>Cable Chest Fly<\/td><td>3<\/td><td>12-15<\/td><td>Chest<\/td><\/tr><tr><td>Lateral Raises<\/td><td>3<\/td><td>12-15<\/td><td>Shoulders<\/td><\/tr><tr><td>Seated Rows<\/td><td>3<\/td><td>10-12<\/td><td>Back<\/td><\/tr><tr><td>Leg Curls<\/td><td>3<\/td><td>15-20<\/td><td>Hamstrings<\/td><\/tr><tr><td>Cable Crunches<\/td><td>3<\/td><td>15-20<\/td><td>Abdominals<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2: Strength Training B<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td>Front Squats or Leg Press<\/td><td>4<\/td><td>10-15<\/td><td>Quads<\/td><\/tr><tr><td>Overhead Press<\/td><td>4<\/td><td>10-12<\/td><td>Shoulders<\/td><\/tr><tr><td>Lat Pulldown<\/td><td>4<\/td><td>10-12<\/td><td>Back<\/td><\/tr><tr><td>Cable Face Pulls<\/td><td>4<\/td><td>12-15<\/td><td>Upper Back<\/td><\/tr><tr><td>Hip Thrust<\/td><td>4<\/td><td>10-12<\/td><td>Glutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3: Plyometrics<\/strong><\/h4>\n\n\n\n<p>Today&#8217;s workout includes a set of 4 plyometric exercises. These exercises help build agility and endurance and promote your athleticism.<\/p>\n\n\n\n<p>Perform as many rounds as possible.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Box Jumps<\/td><td>8-10 reps<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/hDP-oskzYUs\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/QcAAKuEgYjw\" rel=\"noreferrer noopener\">Plyo Push Ups<\/a><\/td><td>8-10 reps<\/td><\/tr><tr><td>Vertical Jumps<\/td><td>10-12 reps<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/JCyJ_jW0lHo\" target=\"_blank\" rel=\"noreferrer noopener\">Plyo Lunge<\/a><\/td><td>6-8 reps\/leg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 4: Calisthenics<\/strong><\/h4>\n\n\n\n<p>Perform A &amp; B exercises concurrently (superset). Take 1-2 minutes of rest between sets.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td>1A Pull-ups<\/td><td>4<\/td><td>6-12<\/td><td>Back &amp; Biceps<\/td><\/tr><tr><td>1B Bar Dips<\/td><td>4<\/td><td>10-20<\/td><td>Chest &amp; Triceps<\/td><\/tr><tr><td>2A Chin-ups<\/td><td>3<\/td><td>10-15<\/td><td>Upper Back<\/td><\/tr><tr><td>2B Pike Push-ups<\/td><td>3<\/td><td>12-20<\/td><td>Chest &amp; Triceps<\/td><\/tr><tr><td>3A <a href=\"https:\/\/thefitnessphantom.com\/calisthenics-leg-exercises-and-workout#17_Skater_Squat_Single-Leg_Squat\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/calisthenics-leg-exercises-and-workout#17_Skater_Squat_Single-Leg_Squat\" rel=\"noreferrer noopener\">Skater Squats<\/a><\/td><td>3<\/td><td>6-8\/leg<\/td><td>Legs<\/td><\/tr><tr><td>3B Hanging Knee to Elbows<\/td><td>3<\/td><td>8-12<\/td><td>Abdominals<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 5: Weighted Circuit Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Reps<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td>Kettlebell Swings<\/td><td>15-20<\/td><td>Full Body<\/td><\/tr><tr><td>Kettlebell Clean &amp; Press<\/td><td>10-12<\/td><td>Full Body<\/td><\/tr><tr><td>Push-ups to Renegade Rows<\/td><td>10\/side<\/td><td>Upper Body<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/kettlebell-hiit-workouts-and-routines#8_Goblet_Lunge_with_Rotation\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/kettlebell-hiit-workouts-and-routines#8_Goblet_Lunge_with_Rotation\" rel=\"noreferrer noopener\">Reverse Lunges to Rotation<\/a><\/td><td>10\/leg<\/td><td>Legs &amp; Abs<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-compound-exercises#21_Farmers_Walk\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/dumbbell-compound-exercises#21_Farmers_Walk\" rel=\"noreferrer noopener\">Farmer&#8217;s Walk<\/a><\/td><td>20-30 steps<\/td><td>Full Body<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 6: Mobility Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/youtu.be\/LQnpZxqMZUY\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/LQnpZxqMZUY\" target=\"_blank\" rel=\"noopener\">Single-leg Deadlift on Bosu Ball<\/a><\/td><td>3<\/td><td>6-8\/side<\/td><td>Lower Body<\/td><\/tr><tr><td>Kettlebell Windmill<\/td><td>3<\/td><td>10\/side<\/td><td>Full Body<\/td><\/tr><tr><td>Pistol Squats<\/td><td>3<\/td><td>6-8\/leg<\/td><td>Lower Body<\/td><\/tr><tr><td>V Sits<\/td><td>3<\/td><td>20-sec<\/td><td>Abdominals<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-leg-exercises-and-workout#18_Archer_Squat\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/calisthenics-leg-exercises-and-workout#18_Archer_Squat\" rel=\"noreferrer noopener\">Archer Squat<\/a><\/td><td>3<\/td><td>10\/leg<\/td><td>Lower Body<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Frequently Asked Questions (FAQs)<\/strong><\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1754501084798\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>Who is this plan suitable for?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>This program is primarily for intermediate to advanced lifters who want to build an athletic body and improve athleticism. If you are a <a href=\"https:\/\/thefitnessphantom.com\/4-week-beginner-workout-routine\" target=\"_blank\" data-type=\"post\" data-id=\"41\" rel=\"noreferrer noopener\">beginner <\/a>but want to follow this routine, you have to adjust it to your fitness level.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1754501311394\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>How soon will I see results from this program?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>You&#8217;ll start seeing the improvement in <a href=\"https:\/\/thefitnessphantom.com\/strength-and-endurance-workout-program-pdf\" data-type=\"post\" data-id=\"16214\" target=\"_blank\" rel=\"noreferrer noopener\">strength and endurance<\/a> from 4-6 weeks. However, it will take around 2-3 months to see it on your body. The better you consume food, the sooner you&#8217;ll see physical changes.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1754501616032\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>How important is diet during this program?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>Nutrition is as important as training if you want to see a change in your body. If you are a lean, you have to consume high high-protein, <a href=\"https:\/\/thefitnessphantom.com\/12-week-weight-gain-meal-plan-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"28696\" rel=\"noreferrer noopener\">calorie-surplus diet<\/a>, and for fat loss, you have to cut junk foods and focus on a <a href=\"https:\/\/thefitnessphantom.com\/12-week-weight-loss-meal-plan-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"16029\" rel=\"noreferrer noopener\">clean diet<\/a> with calorie-restriction.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1754502005294\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>Do I need supplements?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>Not needed if you get all nutrition through diet. However, taking basic supplements, such as whey protein and creatine, is good for recovery and muscle development. <\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1754547676427\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>What if I miss a session?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>You have two options: skip that session and continue with the schedule, or start from where you left off. However, avoid combining two sessions into one, as this can lead to overtraining.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The Athletic Body Workout Plan PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-5c099c39-6544-4af1-af7d-83454363d36b\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/08\/WORKOUT-ROUTINE-TO-BUILD-AN-ATHLETIC-BODY.pdf\">WORKOUT ROUTINE TO BUILD AN ATHLETIC BODY<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/08\/WORKOUT-ROUTINE-TO-BUILD-AN-ATHLETIC-BODY.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-5c099c39-6544-4af1-af7d-83454363d36b\" download>Download<\/a><\/div>\n\n\n\n<p><br>Download this free PDF and start building a strong and athletic physique. Aim to push a little harder every time you hit the workout, either by increasing reps, sets, weights, or by reducing the rest between sets.<\/p>\n\n\n\n<p>You can contact me through email or social media handles if you have any queries related to this program.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>I&#8217;ve designed an ultimate 3-month workout plan for building an athletic body. It is one of the programs I personally follow to stay strong, aesthetic, and functional. If you have been exercising for a while and want to develop athletic fitness, this program is for you. Athletic Body Workout Plan Summary Workout Type Hybrid (Strength, &#8230; <a title=\"The Best 3-Month Athletic Body Workout Plan with PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/3-month-athletic-body-workout-plan-with-pdf\" aria-label=\"Read more about The Best 3-Month Athletic Body Workout Plan with PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":28997,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256],"tags":[538,502,503],"class_list":["post-28980","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","tag-exercise-plan","tag-functional-workout","tag-strength-training"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/28980","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=28980"}],"version-history":[{"count":20,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/28980\/revisions"}],"predecessor-version":[{"id":29004,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/28980\/revisions\/29004"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/28997"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=28980"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=28980"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=28980"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}