Athalon Foundations Program

Train Smart. Build Consistency. Become Athletic.

Athalon Foundations is a 5-day training program built for adults 20–50 who are either new to the gym or returning after time away. This program prioritizes sustainable fat loss, muscle development, and real-life athleticism—without burnout.

This is not about perfection.
This is about showing up and stacking wins.

WHO THIS PROGRAM IS FOR

✔ New gym-goers
✔ People restarting after a break
✔ Busy adults who want structure
✔ Anyone tired of “all-or-nothing” fitness

No experience required. No extreme expectations.

WEEKLY STRUCTURE

Training Days: 5
Session Length: ~60 minutes
Focus: Strength + Cardio + Recovery
Rest Days: 2 (flexible)

Each session includes:

  • Warm-up

  • Strength training

  • Athletic conditioning or cardio

  • Optional mobility work

BUILD THE HABIT, NOT THE HIGHLIGHT REEL

Download Program PDF here

It’s totally free, why not?

ATHALON PHILOSOPHY

At Athalon, we believe:

  • Consistency beats intensity

  • Form beats ego

  • Athletes are built, not born

  • Fitness should enhance life—not consume it

This program reflects those values.

DAY 1 – ATHALON PUSH (Upper Body Strength)

Strength

  1. Dumbbell Bench Press
    3 x 8–10

  2. Seated Shoulder Press (DB or Machine)
    3 x 8–10

  3. Chest Fly (Machine or DB)
    3 x 10–12

  4. Lateral Raises
    3 x 12–15

  5. Triceps Pushdowns
    3 x 10–12

Cardio Options (15–20 min)

Choose one:

  • Incline treadmill walk

  • Stationary bike

  • Elliptical

  • Stair climber (moderate pace)

Athalon Cue: You should leave feeling energized, not crushed.

PROGRAM

DAY 2 – ATHALON LOWER (Strength + Stability)

Strength

  1. Goblet Squat
    3 x 8–10

  2. Leg Press
    3 x 10–12

  3. Romanian Deadlift (DB or Barbell)
    3 x 8–10

  4. Step-Ups or Walking Lunges
    3 x 8 each leg

  5. Standing Calf Raises
    3 x 12–15

Core

  • Plank – 3 x 20–40 sec

  • Dead Bugs or Crunches – 3 x 10–15

Cardio (10–15 min)

  • Rower

  • Bike

  • Brisk walk

DAY 3 – ATHALON RECOVER (Movement + Conditioning)

Movement Circuit (Light)

  • Bodyweight Squats – 2 x 15

  • Incline Push-ups – 2 x 10

  • Band Rows – 2 x 15

Cardio Focus (20–30 min)

Choose one:

  • Incline walking

  • Easy cycling

  • Swimming

  • Jog / walk intervals

  • Group fitness class

Athalon Cue: Recovery is training.

DAY 5 – ATHALON BUILD (Lower Body + Conditioning)

Strength

  1. Trap Bar Deadlift or Machine Deadlift
    3 x 6–8

  2. Split Squats or Reverse Lunges
    3 x 8 each leg

  3. Hamstring Curl Machine
    3 x 10–12

  4. Hip Thrust or Glute Bridge
    3 x 10

Athalon Conditioning Finisher (10–15 min)

Choose one:

  • Bike sprints (20s fast / 40s easy)

  • Sled pushes

  • Battle ropes (30s on / 30s off)

  • Rowing intervals

Athalon Cue: Finish strong. Leave proud.

DAY 4 – ATHALON PULL (Upper Body Balance)

Strength

  1. Lat Pulldown or Assisted Pull-Up
    3 x 8–10

  2. Seated Cable Row
    3 x 10

  3. Single-Arm Dumbbell Row
    3 x 8 each side

  4. Face Pulls or Rear Delt Fly
    3 x 12–15

  5. Bicep Curls (DB or EZ Bar)
    3 x 10–12

Cardio (15–20 min)

  • Elliptical

  • Rower

  • Arc trainer

  • Moderate jog

ATHALON CARDIO GUIDELINES

  • Low-intensity cardio: 2–3 days/week

  • Moderate or interval cardio: 1–2 days/week

  • Weekly total: 90–120 minutes

This supports fat loss while protecting muscle and joints.

Guidelines

PROGRESSION THE ATHALON WAY

Weeks 1–4: Learn movements, build confidence
Weeks 5–8: Increase load slightly
Weeks 9–12: Improve pace, reps, or conditioning

Rule: Never sacrifice form for weight.

FINAL ATHALON MESSAGE

You don’t need to be in shape to start.

You need a plan.
You need support.
You need consistency.

Athalon Foundations is where consistency and progress is made.

ATHALON SUCCESS METRICS

We don’t only track scale weight.

✔ Energy levels
✔ Strength gains
✔ Consistency
✔ Confidence in the gym
✔ Recovery quality