Programs · Athletic Strength

Athletic Strength

Strong, and athletic with it.

8 weeks3 sessions / week60 to 80 minFull gym

€59One payment · yours to keep

Buy Athletic Strength →

01Download page right after payment

02Lost the link? One email and you get it again

03PDF for your phone, spreadsheet for your log

Every session opens with power work while you are fresh, then one heavy compound lift, paired accessories, trunk work and a loaded carry. Two four-week blocks: the first builds volume, the second turns it into heavier lifting. Week 8 repeats the week-1 benchmarks, so you compare like for like.

StructureTwo blocks of four weeks, deload in week 4
Main liftsBack squat, bench press, trap bar deadlift
PowerBox jumps, med-ball throws, kettlebell swings
ProgressionLoad on the main lifts every week, benchmarks in week 1 and week 8
AlsoWarm-up, effort scale, missed-session rules, weekly log

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01 The week

What a week looks like.

MonDay A · Lower + power

TueOff · walk or easy cardio

WedDay B · Upper + rotation

ThuOff

FriDay C · Hinge + carry

SatOff

SunOff

Suggested layout. The program explains how to move days without breaking the logic.

03 Fit

Who it's for.

Built for

+Adults with one to two years of consistent lifting who want to be strong and athletic at the same time. You squat, hinge and press with solid technique and commit three sessions a week.

+Equipment: Barbell and rack, bench, trap bar, dumbbells, kettlebell, cable station, landmine, plyo box, medicine ball. A sled is optional.

Not built for

−Beginners still learning the main lifts

−Anyone with a current injury that has not been cleared for hard training

−Runners building towards a race: Hybrid fits better

04 Questions

Before you buy.

How do I get the program?

Right after payment you land on your access page, and the same link arrives by email. Open the PDF on your phone and tap once to copy the log sheet into your own Google account. Lost the link? Write to training@voltr.at and you get it again.

What format is it?

A PDF that reads well on your phone, and a Google Sheet for logging your loads. An Excel version is included if you prefer not to use Google.

Can I move days around?

Yes. The rules for moving sessions, missed sessions and bad weeks are part of the program.

Is this the VOLTR app?

No. The app has been retired. The programs replace it: one payment, no app, no subscription, yours to keep.

Refunds?

Because the files are delivered immediately, the right of withdrawal ends once you have access. If something is wrong with your files, write to training@voltr.at and I will sort it out.

Can I switch to coaching later?

Any time. Book a free intro call. The weeks you logged give us a useful starting point.

Athletic Strength

What a week looks like.

Every exercise, every week. With the cues that matter.

Who it's for.

Before you buy.

Different goal? Different program.

Hybrid

3-Day Minimum