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When you train you always want to enhance your performance. Regardless of your goal or if you consider yourself and athlete, performance is always a goal regardless if you think it is. I will give you an example. The 70 year old man who wants to be able to walk up the flight of stairs easier than he did before. This is an example of enhancing performance.
In this particular program however, it is formulated for a person who is looking to enhance their athletic performance. Even if you do not play a sport this program it is surely to give you an edge on the others in the gym. Enjoy!
Take care,
Mike McErlane

Day 1
Exercise	Sets	Reps	Muscle Group
Box Jumps	3	10	Plyometrics
Power Clean	3	5	Olympic Lifts
Barbell Squat	3	5	Legs
Dumbbell Squat	3	10	Legs
Adductor Side Steps	3	10	Legs
Prone Machine Leg Curl Alternating Legs	4	15	Legs
Barbell Bench Press On Bench With Band	3	8	Chest
Dumbbell Bench Press On Bench Both Arms	3	10	Chest
Standing Bicep Curl Dumbbell With Band Both Arms	4	15	Arms
Standing Kickbacks Both Arms With Band	4	20	Arms
Standing Bicep Curl Dumbbell With Band One Arm	3	12	Arms
Standing Cable Tricep Extension One Arm	3	15	Arms
Laying On Ball Abdominal Crunch With Cable	3	30	Abs
Day 2
Exercise	Sets	Reps	Muscle Group
Box Jumps	3	10	Plyometrics
Jump Rope	3	30	Cardio
Standing Barbell Military Press	3	10	Shoulders
Standing Side Raise With Band Both Arms	3	12	Shoulders
Standing Dumbbell Front Raise Alternating Arms	3	12	Shoulders
Seated On Bench Bar Lat Pulldowns Both Arms	3	8	Back
Laying On Ball Abdominal Crunch With Cable	3	30	Abs
Laying On Ground Dumbbell Prone Cobras	4	10	Back
Laying on Ball Abdominal Crunches Hands Straight Up	3	20	Abs
Day 3
Exercise	Sets	Reps	Muscle Group
Jump Rope	3	30	Cardio
Jump Squat	3	15	Legs
Adductor Side Steps	1	30	Legs
Barbell Front Squat	3	5	Legs
Step Ups Alternating Legs	3	10	Legs
Barbell Incline Bench Press On Bench	3	8	Chest
Standing Incline Chest Fly With Band One Arm	3	15	Chest
Standard Grip Pushups Feet On Ball	3	10	Chest
Laying On Ball Abdominal Crunch With Cable	3	30	Abs
Deadlift	2	10	Olympic Lifts
Day 4
Exercise	Sets	Reps	Muscle Group
Seated On Ball Dumbbell Military Press Alternating Arms	3	15	Shoulders
Seated On Ball Dumbbell Front Raise Both Arms	3	10	Shoulders
Barrel Throws with Band	3	10	Shoulders
Laying on Ball Dumbbell Prone Cobras	3	8	Back
Standing Wide Grip Low Rows With Band Both Arms	3	12	Back
Standing Bicep Curl Barbell With Band Both Arms	4	25	Arms
Jump Rope	2	60	Cardio
Standing Cable Triceps Extension Both Arms	4	20	Arms
Dips	3	25	Chest
Laying On Ball Abdominal Crunch With Cable	3	30	Abs
Day 5
Exercise	Sets	Reps	Muscle Group
Walk Run Treadmill- 20-30 minutes	1	1	Cardio
Jump Rope	3	30	Cardio
Box Jumps	3	10	Plyometrics
Two Legged Broad Jump	3	10	Plyometrics
Dumbbell Squat	3	6	Legs
Standing Squat With Band	3	10	Legs
Close Grip Push Ups	3	10	Chest
Wide Grip Push Up	3	10	Chest
Standing Chest Fly With Band One Arm	3	10	Chest
Laying On Ball Abdominal Crunch With Cable	3	30	Abs

Day 1
Exercise	Sets	Reps	Muscle Group
Power Clean	3	3	Olympic Lifts
Barbell Squat	3	6	Legs
Adductor Side Steps	3	10	Legs
Prone Machine Leg Curl Alternating Legs	3	10	Legs
Barbell Bench Press On Bench With Band	3	12	Chest
Dumbbell Bench Press On Bench Both Arms	3	12	Chest
Standing Bicep Curl Dumbbell With Band Both Arms	4	15	Arms
Laying On Ball Abdominal Crunch With Cable	3	30	Abs
Standing Kickbacks Both Arms With Band	4	20	Arms
Dips	4	10	Chest
Standard Push Ups On Ground/Power Push Up	4	15	Chest
Day 2
Exercise	Sets	Reps	Muscle Group
Box Jumps	2	10	Plyometrics
Box Jumps	2	10	Plyometrics
Jump Rope	1	30	Cardio
Standing Barbell Military Press	3	10	Shoulders
Standing Side Raise With Band Both Arms	3	10	Shoulders
Standing Dumbbell Front Raise Alternating Arms	3	8	Shoulders
Seated On Bench Bar Lat Pulldowns Both Arms	3	12	Back
Laying On Ball Abdominal Crunch With Cable	3	25	Abs
Laying on Ball Abdominal Crunches Hands Straight Up	3	30	Abs
Day 3
Exercise	Sets	Reps	Muscle Group
Jump Rope	2	30	Cardio
Jump Squat	1	20	Legs
Adductor Side Steps	1	20	Legs
Barbell Front Squat	3	6	Legs
Alternating Front Lunge with Band attached in Front	3	8	Legs
Step Ups Alternating Legs	1	20	Legs
Barbell Incline Bench Press On Bench	3	10	Chest
Standing Incline Chest Fly With Band One Arm	3	12	Chest
Laying On Ball Abdominal Crunch With Cable	3	30	Abs
Standing Incline Chest Press Alternating Arms	3	15	Chest
Prone Iso Abs Feet On Ground	3	30	Abs
Day 4
Exercise	Sets	Reps	Muscle Group
Seated On Ball Dumbbell Military Press Alternating Arms	3	8	Shoulders
Seated On Ball Dumbbell Side Raise Both Arms	3	12	Shoulders
Seated On Ball Dumbbell Front Raise Both Arms	3	10	Shoulders
Laying on Ball Dumbbell Prone Cobras	2	12	Back
Standing Wide Grip Low Rows With Band Both Arms	3	8	Back
Jump Rope	2	30	Cardio
Laying On Ball Abdominal Crunch With Cable	3	20	Abs
Laying on Ball Abdominal Crunches Hands Straight Up	3	30	Abs
Walk Run Treadmill- 20-30 minutes	1	1	Cardio
Day 5
Exercise	Sets	Reps	Muscle Group
Walk Run Treadmill- 20-30 minutes	1	1	Cardio
Jump Rope	1	30	Cardio
Box Jumps	3	8	Plyometrics
Two Legged Broad Jump	3	10	Plyometrics
Dumbbell Squat	3	15	Legs
Standing Squat With Band	3	15	Legs
Close Grip Push Ups	2	12	Chest
Wide Grip Push Up	2	12	Chest
Standing Chest Fly With Band One Arm	1	40	Chest
Laying On Ball Abdominal Crunch With Cable	3	30	Abs

Day 1
Exercise	Sets	Reps	Muscle Group
Power Clean	3	3	Olympic Lifts
Barbell Squat	3	10	Legs
Adductor Side Steps	3	15	Legs
Barbell Bench Press On Bench With Band	3	15	Chest
Dumbbell Bench Press On Bench Both Arms	2	8	Chest
Standing Bicep Curl Dumbbell With Band Both Arms	3	20	Arms
Standing Kickbacks Both Arms With Band	3	12	Arms
Laying On Ball Abdominal Crunch With Cable	3	30	Abs
Day 2
Exercise	Sets	Reps	Muscle Group
Box Jumps	1	10	Plyometrics
Jump Rope	2	60	Cardio
Standing Barbell Military Press	3	6	Shoulders
Standing Side Raise With Band Both Arms	3	10	Shoulders
Standing Dumbbell Front Raise Alternating Arms	3	10	Shoulders
Seated On Bench Bar Lat Pulldowns Both Arms	3	12	Back
Laying On Ball Abdominal Crunch With Cable	3	30	Abs
Day 3
Exercise	Sets	Reps	Muscle Group
Jump Rope	1	30	Cardio
Jump Squat	3	12	Legs
Barbell Front Squat	3	15	Legs
Alternating Front Lunge with Band attached in Front	3	10	Legs
Step Ups Alternating Legs	3	10	Legs
Barbell Incline Bench Press On Bench	3	15	Chest
Standing Incline Chest Fly With Band One Arm	3	15	Chest
Standard Grip Pushups Feet On Ball	2	10	Chest
Laying On Ball Abdominal Crunch With Cable	3	30	Abs
Day 4
Exercise	Sets	Reps	Muscle Group
Seated On Ball Dumbbell Military Press Alternating Arms	3	10	Shoulders
Seated On Ball Dumbbell Side Raise Both Arms	3	6	Shoulders
Seated On Ball Dumbbell Front Raise Both Arms	3	6	Shoulders
Laying on Ball Dumbbell Prone Cobras	3	10	Back
Standing Wide Grip Low Rows With Band Both Arms	3	6	Back
Jump Rope	1	100	Cardio
Laying On Ball Abdominal Crunch With Cable	3	30	Abs
Day 5
Exercise	Sets	Reps	Muscle Group
Walk Run Treadmill- 20-30 minutes	1	1	Cardio
Jump Rope	3	30	Cardio
Box Jumps	3	10	Plyometrics
Two Legged Broad Jump	3	12	Plyometrics
Dumbbell Squat	1	30	Legs
Standing Squat With Band	1	30	Legs
Close Grip Push Ups	3	10	Chest
Wide Grip Push Up	3	10	Chest
Laying On Ball Abdominal Crunch With Cable	3	30	Abs

Day 1
Exercise	Sets	Reps	Muscle Group
Power Clean	3	4	Olympic Lifts
Barbell Squat	3	8	Legs
Adductor Side Steps	3	10	Legs
Prone Machine Leg Curl Alternating Legs	3	8	Legs
Barbell Bench Press On Bench With Band	3	5	Chest
Dumbbell Bench Press On Bench Both Arms	3	8	Chest
Standing Bicep Curl Dumbbell With Band Both Arms	4	10	Arms
Standing Kickbacks Both Arms With Band	4	12	Arms
Laying On Ball Abdominal Crunch With Cable	3	30	Abs
Day 2
Exercise	Sets	Reps	Muscle Group
Box Jumps	3	8	Plyometrics
Jump Rope	3	30	Cardio
Standing Barbell Military Press	3	10	Shoulders
Standing Side Raise With Band Both Arms	3	8	Shoulders
Standing Dumbbell Front Raise Alternating Arms	3	8	Shoulders
Seated On Bench Bar Lat Pulldowns Both Arms	3	10	Back
Laying On Ball Abdominal Crunch With Cable	3	30	Abs
Day 3
Exercise	Sets	Reps	Muscle Group
Jump Rope	1	30	Cardio
Jump Squat	1	20	Legs
Adductor Side Steps	1	20	Legs
Barbell Front Squat	3	8	Legs
Alternating Front Lunge with Band attached in Front	3	10	Legs
Step Ups Alternating Legs	1	15	Legs
Barbell Incline Bench Press On Bench	3	8	Chest
Standing Incline Chest Fly With Band One Arm	3	8	Chest
Standard Grip Pushups Feet On Ball	3	8	Chest
Laying On Ball Abdominal Crunch With Cable	3	30	Abs
Day 4
Exercise	Sets	Reps	Muscle Group
Seated On Ball Dumbbell Military Press Alternating Arms	3	8	Shoulders
Seated On Ball Dumbbell Side Raise Both Arms	3	15	Shoulders
Seated On Ball Dumbbell Front Raise Both Arms	3	15	Shoulders
Barrel Throws with Band	3	12	Shoulders
Laying on Ball Dumbbell Prone Cobras	2	12	Back
Jump Rope	1	30	Cardio
Laying On Ball Abdominal Crunch With Cable	3	30	Abs
Day 5
Exercise	Sets	Reps	Muscle Group
Walk Run Treadmill- 20-30 minutes	1	1	Cardio
Jump Rope	3	30	Cardio
Box Jumps	3	10	Plyometrics
Two Legged Broad Jump	3	10	Plyometrics
Dumbbell Squat	3	10	Legs
Standing Squat With Band	3	10	Legs
Close Grip Push Ups	3	8	Chest
Wide Grip Push Up	3	8	Chest
Standing Chest Fly With Band One Arm	3	8	Chest
Laying On Ball Abdominal Crunch With Cable	3	30	Abs