An intermediate 4-day bodyweight athletic performance program. Power and speed days across upper and lower body develop explosive strength, coordination, and reactivity.
For the intermediate athlete who wants to develop real explosive power without a gym, the Athletic Performance Bodyweight - 4-Day Upper/Lower structure provides a demanding, plyometric-heavy protocol that builds speed, power, and coordination through pure bodyweight athleticism.
The 50-minute, 4-day split is divided into Lower A (Power), Upper A (Push/Pull), Lower B (Strength), and Upper B (Pull/Push). Lower A focuses on Broad Jumps, Cossack Squats, Nordic Hamstring Curls, Hip Thrusts, and Hollow Body Holds. Upper A includes Clapping Push-Ups, Wide Push-Ups, Table Inverted Rows, Doorframe Rows, and Side Planks. Lower B adds Walking Lunges, Pistol Squats, Single-Leg Glute Bridges, Reverse Lunges, and Mountain Climbers. Upper B rounds out with Hindu Push-Ups, Diamond Push-Ups, Pseudo Planche Push-Ups, Towel Rows, and Planks.
The program uses plyometric movements—like the Broad Jump and Clapping Push-Up—to develop explosive power. Plyometrics train the stretch-shortening cycle of your muscles, which is the fundamental physical mechanism behind speed and power in all human movement. The unilateral lower body work (Pistol Squat, Nordic Hamstring Curl) develops the limb symmetry and deceleration mechanics that are essential for agility and injury prevention.
Over eight weeks, you will develop impressive explosive power, noticeable improvements in coordination, and a level of body control that transfers directly to any sport or physical activity. You will be faster, more balanced, and significantly more resilient to injury.
This 8-week block is designed for the intermediate athlete who has a foundation of bodyweight strength and wants to develop their explosive athletic capability without any equipment.
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Hindu Push-Up | 4 × 10 | 180s |
| Wide Push-Up | 3 × 15 | 90s |
| Pike Push-Up | 3 × 12 | 90s |
| Table Inverted Row | 3 × 12 | 90s |
| Doorframe Row | 3 × 15 | 90s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Box Squat (Bodyweight) | 4 × 10 | 180s |
| Reverse Lunge | 3 × 10 per side | 90s |
| Nordic Hamstring Curl | 3 × 8 | 90s |
| Hip Thrust (Bodyweight) | 3 × 20 | 90s |
| Mountain Climber | 3 × 20 | 90s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Decline Push-Up | 3 × 12 | 180s |
| Archer Push-Up | 3 × 8 per side | 90s |
| Pseudo Planche Push-Up | 3 × 8 | 90s |
| Towel Row | 3 × 15 | 90s |
| Side Plank | 3 × 30s per side | 90s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Forward Lunge | 3 × 15 per side | 90s |
| Cossack Squat | 3 × 10 per side | 90s |
| Single-Leg Glute Bridge | 3 × 15 per side | 90s |
| Sumo Squat (Bodyweight) | 3 × 15 | 90s |
| V-Up | 3 × 15 | 90s |
The Athletic Performance Bodyweight 4-Day Upper/Lower Power/Speed plan is 4 days a week, with sessions of about 45 minutes, over 8 weeks.
None. Every exercise in the Athletic Performance Bodyweight 4-Day Upper/Lower Power/Speed plan uses your bodyweight, so you can do it at home.
The Athletic Performance Bodyweight 4-Day Upper/Lower Power/Speed plan is an intermediate plan, best once you have trained consistently for a few months. If you are new to training, start with one of the beginner plans in the free library.
Yes. The full plan is free to read here and to follow in the StayActive app, with no subscription and no ads.
The stretch-shortening cycle is the process by which a muscle rapidly lengthens (the stretch) before immediately contracting (the shortening). Training this through plyometrics teaches your muscles to produce force faster, which is the basis of all explosive athletic movement. Plyometrics are the most effective way to develop athletic power.
Landing mechanics are critical. Always land on the balls of your feet, with your knees slightly bent and tracking over your toes. Avoid landing stiff-legged, as this is how ACL injuries happen. Practice your landing first with a simple box step down before progressing to full explosive jumps.
Yes. The Clapping Push-Up is the only way to train explosive upper body pushing power without external weights. It teaches your chest, shoulders, and triceps to produce force as fast as possible, which is the upper body equivalent of a plyometric jump. They are a crucial part of this athletic performance block.
This structure is best for the intermediate athlete—someone who has been exercising for at least six months—who wants to improve their athletic performance without a gym. It is ideal for team sport athletes, combat sports practitioners, and anyone who wants to move more explosively in their daily life.
Yes. The Broad Jumps, Cossack Squats, and Pistol Squats all build the unilateral leg power that is the primary driver of speed. Over eight weeks, you can expect a measurable improvement in your sprint speed and your ability to change direction quickly.
Start with an assisted version. Hold onto a door frame or a sturdy piece of furniture to help you balance, and perform as much of the movement as your strength allows. Over the weeks, gradually reduce your reliance on the support as your strength and balance improve.
Explosive intent matters more than speed at the expense of position. Land softly, move fast.
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