3-day block alongside sailing: strength & hiking, general strength, strength-endurance. Focused on isometric leg/trunk endurance for hiking, pulling strength and grip.
Program at a glance
Who is this program for?
This program suits athletes with a consistent training habit who know the basic lifts. The key is progressing loads gradually without breaking the weekly structure.
Weekly plan
Day 1 — Strength & Hiking
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Full Squat | 4×6 | 180 sec |
| Wall Sit (Narrow Stance) | 4×60 sec | 90 sec |
| Cable Seated Row | 4×8 | 120 sec |
| Trap Bar Farmers Carry | 3 set | 120 sec |
| Cable Horizontal Pallof Press | 3×24 | 60 sec |
| Wrist Roller | 3×2 | 60 sec |
Day 2 — Rest
Rest day — recover and get ready for the next session.
Day 3 — General Strength
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Deadlift | 4×5 | 180 sec |
| Barbell Step Up | 3×20 | 90 sec |
| Pull-Up | 4×6 | 120 sec |
| Dumbbell Seated Shoulder Press | 3×10 | 90 sec |
| Side Plank | 3×45 sec | 60 sec |
| Hanging Toes To Bar | 3×30 sec | 60 sec |
Day 4 — Rest
Rest day — recover and get ready for the next session.
Day 5 — Strength-Endurance
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Wall Sit (Narrow Stance) | 5×45 sec | 60 sec |
| Kettlebell Swing | 4×15 | 90 sec |
| Inverted Row | 3×12 | 90 sec |
| Air Bike | 8×30 sec | 30 sec |
| Russian Twist | 3×20 | 60 sec |
| Hyperextension | 3×12 | 60 sec |
Day 6 — Rest
Rest day — recover and get ready for the next session.
Day 7 — Rest
Rest day — recover and get ready for the next session.
Gym Program for Sailors is free to follow on VIGOR: download the app, pick the program from the Programs tab and start your first workout. Every set is logged and your progress is measured automatically.
This content is for general information; consult a professional about suitability for your health. Sets, reps and rest values reflect the current program template in the app.