This 4 week, 16 session, program is designed for the novice to intermediate athlete with a fully equipped gym.

The Launchy program is designed as an on-ramp program for new athletes just starting the Atomic Athlete programming. The primary purpose is to expose the new athlete to all of our foundational barbell lifts and get the body ready for more intense training to come. During this program the loads and intensities used are based on a concept of DBD – difficult but doable. No one rep maxes are baseline testing is required.

This program is ideal for a new athlete with little to no experience or intermediate / advanced athletes looking for some variety.

Program Duration

  • 4 weeks

Suggested training frequency

  • 4 days per week

Suggested Programs Prior

  •   Dumbbell

Suggested Programs After

  • New Athlete

Required Assessments

  • None

Required Equipment

  • Barbell
  • Plates, metal or bumper
  • Squat Rack
  • Bench
  • Dumbbells
  • Rower, Assault Bike, or Track

Program Questions: