Multi-Sport Off-Season, 3-Day Full Body
Gen 4 · Multi-Sport
- Off-season
- 3 days a week (6 weeks)
- Ages 19+
- Level: Advanced
Programs
Generation 4 programs, on your phone
Two decades of testing built into ready-to-run plans. Choose your sport and how many days you can train, then follow every rep on video in the XL Athlete app.
Popular plans
Every plan runs six weeks. Names, ages and levels come straight from the program library.
Football Off-Season, 5-Day Super Strength
Gen 4 · Football
- Off-season
- 5 days a week (6 weeks)
- Ages 19+
- Level: Advanced
Hockey Off-Season, 3-Day Full Body
Gen 4 · Hockey
- Off-season
- 3 days a week (6 weeks)
- Ages 14-18
- Level: Intermediate
Soccer Off-Season, 5-Day Full Body
Gen 4 · Soccer
- Off-season
- 5 days a week (6 weeks)
- Ages 19+
- Level: Advanced
Football Off-Season, 3-Day Full Body
Gen 4 · Football
- Off-season
- 3 days a week (6 weeks)
- Ages 14-18
- Level: Intermediate
Multi-Sport Off-Season, 6-Day Super Strength
Gen 4 · Multi-Sport
- Off-season
- 6 days a week (6 weeks)
- Ages 19+
- Level: Intermediate
Hockey In-Season, 3-Day Full Body
Gen 4 · Hockey
- In-season
- 3 days a week (6 weeks)
- Ages 14-18
- Level: Intermediate
Hockey Off-Season, 5-Day
Gen 4 · Hockey
- Off-season
- 5 days a week (6 weeks)
- Ages 19+
- Level: Advanced
Apps
Two apps that go with the programs.
ACL Injury Prevention App
Group in the XL Athlete app
Find and fix the two-system failure behind non-contact ACL injuries.
RPR, the App
Reflexive Performance Reset
Wake up the body's survival reflexes before training. Co-founded by Cal Dietz.
