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Athlete Workout Program (Athlete 25)

By: Lindsey Bomgren, CPT | January 16, 2026

Build muscle and maintain athleticism as you age with Athlete 25, my free 2-week athlete workout program. Athlete 25 blends simple lifts with speed, power, balance and mobility work so you build muscle you can actually use. This is a comprehensive athletic strength training program, complete with a downloadable workout tracker PDF and daily follow-along videos on YouTube to guide every rep.

Jump To Week 1
Jump To Week 2

This is Athlete 25 — and this one’s personal.

From playing on the volleyball court together in college to repping out squats in our living room during nap time, my husband Tim and I have trained together for over 2 decades. This program reflects everything we’ve learned along the way: simple lifts, split strength training, quick and gritty conditioning drills.

Calendar with 30-days of youtube workouts in athletic training workout challenge

LET’S GET STARTED

Download Your FREE Workout Plan PDF Here

Download the PDF calendar with a daily workout tracker so you can measure your progress.
Download Plan

Athlete 25 is a muscle-building strength program with an athletic twist.

Each Athlete 25 workout starts with a strength training triset, then ramps up the intensity with quick conditioning drills and functional mobility work.

You’ll train the way your body moves in everyday life: in multiple directions, with full range of motion and quick reaction time. Athlete 25 pushes you to build muscle you can actually use, leading to better performance in your workouts and daily life.

This athlete training program utilizes science-backed principles like:

  • Split Training Workouts. Split training workouts (focusing on a specific muscle group during a workout) tend to have higher intensity per muscle when compared to full-body workouts. That means you can get closer to failure (and therefore, muscle growth) in a limited amount of time.
  • 3 Sets Per Move. In this program, each strength exercise is repeated for 3 sets. This increases the amount of training volume to stimulate muscle growth.
  • HIIT Intervals. Speed and reaction time are some of the first things to go as we age. Short bursts of high-intensity conditioning drills are incorporated into each daily workout to help you maintain power, fast-twitch muscle fibers and speed over time.
  • Tracking System. To achieve progressive overload, you need to gradually increase the intensity of your workouts over time. That’s why I’ve created a free workout tracking PDF so you can track your progress.

This 2-week program includes 10 unique workouts. I recommend repeating the program x2-3 times (making it a 4-week to 6-week program) for best results.

Printable tracking sheet of new year goals and how to set new year goals

GOAL TRACKING SHEET

Free Goal Setting Worksheet

Set realistic goals and measure your progress with my free Goal Setting Worksheet.
Download Printable

What Is Athletic Training?

Athletic training means you’re training like an athlete rather than just exercising to burn calories. Athletic workouts teach your body to move fluidly, powerfully and intentionally.

Just as athletes train for performance rather than aesthetics, athletic workouts empower you to feel strong, capable and ready for whatever challenges life throws at you.

Woman and man flexing with text overlay describing athlete training program

This Athlete Workout Plan is for Anyone Looking to:

  • Increase muscle definition and strength in the upper body, lower body and core.
  • Improve athletic and cardiovascular fitness level.
  • Follow a multi-week program, tracking progress over time.
  • Increase core strength, flexibility, agility and mobility.
  • Burn calories, lose weight and burn body fat at home.
  • Establish a solid weight training routine at home in just 2 weeks.

This free, 2-week workout plan is modeled after my signature strength training programs: Strong 20, Stronger 25, Build 30, Overload 30, SplitStrong 35, Perform 20, HIITStrong 35, MetCon 100 and Zero 30. These programs are different from my other free workout challenges because they include 10 daily workout videos (a new workout video each day) that were cohesively filmed as one complete program. 

You can find more information about which signature program is right for you (and the order I recommend progressing through my programs) in this free Nourish Move Love Program Guide.

2 week athlete workout plan calendar

Already completed this challenge? Leave a review!

Week 1

calendar with week 1 of athletic training plan

Day 1: 25-Minute Legs & Back Workout

Day 2: 25-Minute Upper Body Push Workout

Day 3: 25-Minute Legs & Glutes Workout

Day 4: 25-Minute Cardio & Abs Workout

Day 5: 25-Minute Full Body Workout

Week 2

calendar with week 2 of athlete workout program

Day 6: 25-Minute Chest and Legs Workout

Day 7: 25-Minute Upper Body Pull Workout

Day 8: 25-Minute Legs and Glutes Workout

Day 9: 25-Minute Abs and Agility Workout

Day 10: 25-Minute Full Body Shred Workout

man and woman flexing after completing athletic strength workout

Find This Workout Plan On YouTube

youtube icon Youtube Playlist

Workout Plan PDF Details

1. Gym Equipment Needed:

A Set of Dumbbells (Discount Code: NML5). Most of the daily workouts require a set of free weights. Each weight training workout will have a recommended dumbbell weight, usually between 15-30 pounds. You want a weight heavy enough that your last few reps are a struggle, but you are still able to complete the workout with good form.

Optional Exercise Equipment: Mini Loop Resistance Band (Discount Code: NML), Pull-Up Bar and Bench/Box/Chair.

2. Time Requirement: 

Workouts are 25-30 minutes per day, 5 days per week.

This plan includes 2 rest days a week. You get to choose which days are your rest days. I suggest resting after day 2 or 3 (Wednesday or Thursday) and then again after day 5 (Sunday). OR completing days 1-5 and then resting on days 6-7 over the weekend. The goal is to make this plan work for YOU!

If you’re short on time, prioritize the first and last workout of each week (Day 1, Day 5, Day 6 and Day 10).

3. Fitness Level:

Intermediate to advanced, with modifications offered for all fitness levels in the daily workout videos.

4. Cost:

FREE! No sign-up needed.

woman and man performing a heavy dumbbell squat as part of athlete training program

FAQs

How is athletic strength training different from traditional lifting?

Traditional lifting, whether with barbells or gym machines, tends to focus on isolating one muscle at a time in a limited range of motion. The focus is typically aesthetic muscle growth. Whereas athletic strength training pushes you to functionally train in multiple planes of motion, improve your balance and stability, and increase your mobility, all while also building muscle.

What should I eat to support muscle gain and athletic performance?

Nutrition works to support the work you put in during your workouts. For best results, prioritize high-protein foods (such as eggs, Greek yogurt, chicken, salmon or cottage cheese) for muscle repair, carbs (like oatmeal, quinoa, bread or fruit) for energy, and healthy fats (avocado, nuts, seeds) for hormone health.

How do I know what weights to use for best results?

If you’re a beginner, start with 5-10% of your body weight per dumbbell. That’s about 8-15 lbs if you weigh 150 lbs. Increase gradually as your form and confidence improve. The last 2-3 reps of each set should feel very challenging to complete while allowing you to maintain good form. If you’ve been using the same weights for a year, it’s time for heavier weights!

How To Download and Use This Workout Plan

  1. Download and Print the Athlete Workout Plan PDF by clicking here, or bookmark this webpage for reference as weekly workouts are outlined below.
  2. Save the workout calendar to your mobile device home screen for easy access.
    1. Open this workout calendar pdf in the safari browser on your phone.
    2. Tap the bottom arrow in the center of your screen.
    3. Select ‘Add to Home Screen’.
  3. Hover over and then click on the bold text each day to access the full video on nourishmovelove.com. Or scroll down to find the daily workouts linked below.
  4. You can also access all of the home workout videos on this workout challenge calendar on YouTube via this YouTube Playlist: Athlete 25 Workout Program.
  5. Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again.

More FREE Workout Programs

Pin this Free Athletic Strength Workout Plan PDF:

woman holding dumbbell near face with workout calendar overlaid

Leave A Review

Your review helps us keep creating free workouts.

Did you love this workout challenge or notice your strength improving? We would truly appreciate a review! Every single one helps us keep creating free fitness content that supports you in your health journey.

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Athlete25

January 30, 2026

I started this challenge and was skeptical if I could keep up and most importantly see progress. After 4 weeks, the answer is YES to both questions! I feel challenged each day but feel so much better after each workout.

What would you recommend for the next program?

Arlene M

Response from Nourish, Move, Love

I’m so happy to hear you enjoyed Athlete 25! We have a full post about the order we suggest completing our programs in here — https://www.nourishmovelove.com/start-here/. So MetCon 100 is your next step!

Another GREAT Program!!

January 19, 2026

For the last 3ish years, I’ve been doing the New Year and Summer challenges, and every year Lindsey never disappoints!! As a mom of three, this was the perfect workout for a busy homeschool mom. Repeating the program today!!

Sarah Harvey

Holy bananas! I feel so strong!

January 16, 2026

To be honest I dreaded the look of this. Perform 20 and Overload30 were such tough workout plans. But having done the winter arc challenge has helped to get me ready to tackle this one. I’ve loved the strength days and didn’t expect to enjoy the cardio & agility days, but they have been among my favourite days! Thank you so much for the work you’ve put into this.

I started working out with you about 6 months ago.

Last year I could barely do one pushup from my toes, today (20mo post partum) I did 24 from my toes!! The most consecutive pushups I’ve ever done from my toes ever!

Sheila Jeffery

So spicy!

January 7, 2026

This 25 minute legs and glutes workout is so spicy! But in the end, it’s always so awesome to know that I did it. And, it only takes 25 minutes of the day! I love it.

Ellen Avery

Athlete 25

January 6, 2026

I am always excited for January and July because NML drops their new programs. I turn 40 this summer and I am stronger and more disciplined than when I was 20 and 30. I thank NML for the consistency it takes to achieves this. Athlete 25 is my style and there is no coincidence it came out right now. One year ago I could not do a pull out and now from NML’s training I can do 10 pull ups and a bar muscle up. It is so fun to be an eternal athlete.

Alicia McCarthy

Note: before beginning any new exercise program you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program Nourish Move Love recommends that you consult with your physician. Nourish Move Love primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle.

This post does include affiliate links and I earn a small commission on products purchased using these links. All words and opinions are my own. Thank you for supporting Nourish Move Love.

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2 comments

  1. Absolutely love the concept and the workouts so far! I struggle with your use of “athletic training” though, since that is confusing with “athletic trainer”, or ATC (which I am). Athletic trainers have been fighting from the get go for name recognition and respect within the medical and community at large because people usually think it is the same as a personal trainer. Since I’m sure you and your husband have worked with ATC’s in your athlete career I would LOVE to see some education around the term usage! Thanks for all you do:)

    Reply

    • Hi Leah! Thank you for sharing this — and for the work you do as an ATC. You’re right that the term “athletic training” can be confusing, and I appreciate your comment here.

      When I say “train like an athlete,” I’m referring to a style of training rather than the profession of Athletic Training. That said, I understand how the overlap in terminology can blur the lines. I’ve added more clarity around what I mean by the term here for anyone who wants more context:
      https://www.nourishmovelove.com/train-like-an-athlete/

      Thank you for being part of this community! -Lindsey

      Reply
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