# Athletic Performance Bodyweight – 3-Day Full Body > A beginner athletic performance program using only bodyweight. Explosive movements and functional patterns build the power, speed, and coordination base for sport. Goal: Athletic Performance · Level: Beginner · Equipment: Bodyweight · 3 days/week · ~35 min/session · 8 weeks Interactive version (free): https://stay-active.app/templates/ap-bodyweight-beginner ## Overview For the beginner who wants to build their first layer of athletic ability, the Athletic Performance Bodyweight - 3-Day Full Body structure bridges the gap between general fitness and sport-specific conditioning. This program prioritizes movement quality, power development, and injury resistance through carefully selected bodyweight exercises that build the foundation of an elite athlete. This 35-minute, 3-day split is structured as Full Body A, B, and C. Day A focuses on the Box Squat, Push-Up, Reverse Lunge, Mountain Climber, and Plank. Day B shifts to the Sumo Squat, Wide Push-Up, Hip Thrust, Table Inverted Row, and Dead Bug. Day C rounds out the week with the Walking Lunge, Hindu Push-Up, Glute Bridge, Doorframe Row, and Side Plank. The foundation of athletic performance is power and stability. By training through full ranges of motion with an emphasis on acceleration and control, this program teaches your nervous system to fire efficiently and your joints to move safely under load. The Mountain Climber and Dead Bug are not optional—they are the core training exercises that protect you from the rotational stresses of athletic competition and sport. Every exercise here has been selected based on its transfer to real-world athletic demand. Over the eight weeks, you will see a marked improvement in your coordination, speed, power, and overall athleticism. Your body will move more efficiently, and your reaction time and muscular control will improve measurably. You will also build a level of injury resistance that is fundamental to a long athletic career. This 8-week block is designed for the true beginner who wants to build their athletic foundation from the ground up, using only their own body weight and minimal floor space. ## The Program ### Day 1 – Full Body A — Full Body - **Box Squat (Bodyweight)** — 4 sets × 8 reps, rest 180s - **Handstand Push-Up (Wall)** — 3 sets × 10 reps, rest 90s - **Kettlebell Reverse Lunge** — 3 sets × 10 per side, rest 90s - **Table Inverted Row** — 3 sets × 10 reps, rest 90s - **Mountain Climbers (Slow)** — 3 sets × 20 reps, rest 90s ### Day 2 – Full Body B — Full Body - **Sumo Squat (Bodyweight)** — 3 sets × 12 reps, rest 90s - **Wide Push-Up** — 3 sets × 12 reps, rest 90s - **Hip Thrust (Bodyweight)** — 3 sets × 15 reps, rest 90s - **Doorframe Row** — 3 sets × 12 reps, rest 90s - **Side Plank with Hip Dip** — 3 sets × 25s per side, rest 90s ### Day 3 – Full Body C — Full Body - **Walking Lunges (Slow Tempo)** — 3 sets × 10 per side, rest 90s - **Hindu Push-Up** — 3 sets × 10 reps, rest 90s - **Single-Leg Glute Bridge** — 3 sets × 12 per side, rest 90s - **Prone Back Extension Row** — 3 sets × 12 reps, rest 90s - **Dead Bug March** — 3 sets × 10 per side, rest 90s ## FAQ ### How is this different from a general fitness program? Athletic performance training prioritizes movement quality and speed of force production over raw strength or aesthetics. Every exercise here is selected because it has a high carryover to sport and real-world physical capability—like the Reverse Lunge for deceleration mechanics or the Hip Thrust for sprint power. ### Do I need any equipment for this program? No. This program is designed to be performed anywhere with absolutely no equipment. The only exception is that some variations, like the Table Inverted Row, require a sturdy table at home. If you do not have one, substitute the Doorframe Row, which only requires a door frame. ### How does this program help with injury prevention? The core of athletic injury prevention is strong glutes, stable hips, and a resilient core—all of which are specifically targeted in this program. Exercises like the Glute Bridge, Dead Bug, and Side Plank build the stability muscles that most people neglect, which are usually the muscles that fail first during athletic activity. ### Can I do this program while playing a sport? Yes, this is specifically designed to be done alongside a sport. It is best to schedule your training sessions on days when you are not doing high-intensity sport practice. This way, you get the conditioning benefits without piling too much fatigue on top of your sport work. ### Who is this structure worst for? This structure is worst for the advanced athlete who has already mastered the foundational movement patterns. An advanced athlete needs much higher loads, more complex movement patterns, and greater total training volume to continue improving their athletic capacity. ### How do I measure improvement in athletic performance? Athletic performance can be measured through simple tests like a vertical jump, a 40-yard sprint, or a single-leg balance test. Perform these at the beginning of the program and at the end of week eight. The improvements in these metrics are the real indicator of your progress. ## Safety notes Emphasise fast, explosive movement on primary lifts. Never sacrifice joint position for speed.