The Complete Athlete: Everyday Program

You will receive a link to download your eBook training program in the thank you page, as well as by email.

This program is designed for someone who wants to become a better well-rounded athlete and human.  While this is the “less advanced” program in the Complete Athlete series, it is great for someone who is time-crunched, and still provides a good amount of volume and stimulus.  Therefore, while it has been designed to be used by a beginner, it is best for someone that has some basic experience in the gym. 

The Complete Athlete: Everyday Program incorporates 4 resistance training sessions per week and 2 cardio sessions.  Sundays are reserved for light movement and active recovery.  It is programmed like this on purpose to separate the strength and hypertrophy from the cardio and eliminate the “interference effect.”  

It is important to do some form of movement and/or mobility each day, even if it’s only minor prehab to promote recovery.  That is why this Everyday Program is scheduled as a 7-day program.  The resistance training sessions should take between 50-60 mins to complete and will build to about 75-80 mins per session by the peak weeks.  The cardio is programmed in minutes to give you a better estimation on time.

The training volume begins with 5-6 hours of training per week and progressively builds to about 8-9 hours per week during the final peak weeks.  If you enjoy this program and want to continue to add to the foundation you have built, the Complete Athlete: Competitive Program has been designed as the progressive next step after this program to take your fitness to a whole new level.

A 12-week eBook containing:

• 4 research-based progressive strength/hypertrophy training sessions per week, with each exercise hyperlinked to a demo video of the movement.

• Thoughtful warm ups for each workout to optimally prime your body for the work ahead.

• Efficient, but impactful cool downs to help you recover quicker between sessions. 

• 2 properly structured cardio sessions per week with insight on how to do your cardio in such a way that you will BUILD endurance over the 12 weeks while also BUILDING muscle and strength. 

• 1 active recovery day, as well as 2 mobility sessions + a prehab session per week to keep you strong, healthy, and pain/injury free.

• Insight on how to eat for success in this program.

• Interactive table of contents so you can easily jump to your training week in the program without having to scroll.

• Beautiful functionality on your mobile device.

Support from Justin along the way to help you reach your goals.

Ideally, you would have access to a gym with barbells, dumbbells/kettlebells, dip/pull up bars, etc. for this program.  However, this program can be done with as little as a pair of dumbbells, a kettlebell, a pull up bar, a medicine/slam ball, and various size resistance bands.  

Please note: The program does use resistance bands for warm ups and movements, so if you or your gym does not have them, I would recommend getting several varying sizes. I use the red and orange ones from Wodfitters.

Download a FREE SAMPLE PDF containing the first 3 days of the Complete Athlete: Everyday Program here, to see if it's right for you.

No returns for eBook purchases. Please trial the program with the FREE sample provided above before purchasing. If you have a question or concern regarding your purchase, please reach out to steadyuphealth@gmail.com so we can help out.