Full Body ATG Twice Per Week — Key Takeaways
Two full-body sessions per week (Tuesday/Thursday) plus one sport-specific day produces athletic gains when each session flows ground-up: sled, lower legs, quads, hamstrings, posterior chain, flexibility, then upper body pull/push/mobility.
Key takeaways
4-move lower body flexibility circuit fits between strength sets or on off days
4-move lower body flexibility circuit fits between strength sets or on off days
- Sequence: couch stretch 45s/side, piriformis push-up 20 reps/side, pancake 20 reps, elephant walk 20 reps/side — 1-2 rounds.
- Placed after lower body work before upper body, but explicitly noted as viable on rest days.
Superset antagonist movements to cut rest time without sacrificing volume
Superset antagonist movements to cut rest time without sacrificing volume
- Split squats (4x12/side) are sandwiched with Nordics (3x5 eccentric) or hamstring curls (3x8) between sets.
- Upper body follows pull → press → pullover/face pull trisets: 2x12 each, training mobility and strength simultaneously.
2x/week full-body + 1 sport-specific session covers all ATG bases
2x/week full-body + 1 sport-specific session covers all ATG bases
- Author reports being more athletic than ever on just 3 total weekly workouts: Tue/Thu full-body + weekend sport day.
- The two full-body days can split into 4 sessions (2 lower, 2 upper) if time allows, making the template scalable.
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In this piece
- Rationale for Twice-Weekly Full-Body Training
- The 10-Step Ground-Up Workout Routine
- Weekly Schedule, Weekend Sport, and Long-Term Formula
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