Athlete 100
Advanced
Build muscle, improve your squat and power clean, and develop the strength and control to move well. Power Build combines front and back squats, low-volume jumps, upper-body hypertrophy, and focused work for the hips, calves, trunk, and shoulders.
100 days · 5x/week · 55–105 min
Free · one time
By Give It 100
At a glance
- Level
- Advanced
- Frequency
- 5 days / week
- Length
- 100 days
- Session
- 55–105 min
promise
What This Program Is Built To Improve
Over 100 days, the main goals are to improve your back squat and front squat, build a better power clean, improve controlled jump performance, add muscle, and increase strength through the hips, calves, trunk, and shoulders. The program is designed to improve performance and training capacity at the same time. Results will vary, and pain-free status is not guaranteed.
main
Strength, Muscle, and Power
Power Build is a 100-day program for experienced lifters who want to get stronger and add muscle without dropping athletic work. Two lower-body sessions center on low-volume jumps, power cleans, and front- or back-squat progression. Two upper-body sessions focus on hypertrophy and shoulder capacity. A fifth session trains hip strength and control, lower-leg capacity, trunk strength, and conditioning.\n\nThe program uses repeatable exercises and planned progression rather than constantly changing drills. Jumps stay low volume. Squats and cleans progress across the cycle. Hypertrophy work uses stable rep ranges and RIR targets. Hip, calf, trunk, and shoulder work is treated as regular training and progressed over time.
move well
What We Mean by Moving Better
Here, moving better means having enough strength and control to use the ranges you need. The program directly trains hip flexion, adductors and abductors, hip rotation, single-leg control, calves, tibialis, lateral trunk strength, shoulder external rotation, and serratus function.\n\nThe goal is not maximum flexibility. The goal is to make common lifting and athletic positions feel stronger, more controlled, and more repeatable.
outcomes
What You Should Improve
The main performance targets are back-squat strength, front-squat strength, power-clean quality and load, box-jump quality, and broad-jump distance to a controlled low box. Hypertrophy work targets the chest, back, delts, arms, quads, hamstrings, and glutes. Supporting work tracks calf strength, hip-flexor strength, adductor and abductor strength, lateral trunk strength, single-leg control, hip rotation control, and shoulder external-rotation capacity.\n\nProgress is judged across the full picture rather than by one lift alone.
format
Weekly Format
Five training days per seven-day cycle. Recommended placement is Tuesday, Wednesday, Thursday, Saturday, and Sunday, with Monday and Friday as rest days. Tuesday is front squat + clean power. Wednesday is upper strength/hypertrophy + shoulder capacity. Thursday is back squat + clean power. Saturday is upper hypertrophy + lateral strength. Sunday is hip/lower-leg capacity + conditioning.\n\nWednesday is kept controlled enough to protect Thursday performance, and Sunday stays submaximal so Tuesday remains a high-quality lower-body session.
progression
How Progression Works
The 100 days move through five phases: Foundation, Volume & Strength, Strength & Power, Taper, and Testing. Squats progress from moderate performance sets and volume toward heavier triples, doubles, and controlled singles before testing. Power-clean work moves from high-hang and below-knee variations toward floor cleans, complexes, and crisp singles. Jump contacts stay deliberately low; progression comes from better output and execution rather than more contacts.\n\nHypertrophy accessories use repeatable rep ranges and RIR-based double progression. Weeks 4, 8, and 12 reduce fatigue on purpose.
resilience
Supporting Strength and Capacity Work
Calves, tibialis, hip flexors, adductors, abductors, hip rotation and control, lateral trunk strength, shoulder external rotation, and serratus function receive regular progressive work throughout the program. This work is included to improve the strength and control that support the main lifts and athletic work.\n\nThis is not a rehabilitation protocol. If a known symptom clearly worsens during training or remains meaningfully worse the following morning, reduce the next exposure rather than forcing progression. Sharp pain, sudden loss of function, limping, a pop, or rapidly worsening symptoms are reasons to stop the provoking movement and seek appropriate assessment.
testing
How Progress Is Measured
Baseline performance is spread across the first week rather than placed into one large test day. Day 1 records jump setup, high-hang clean working load, front-squat performance, and calf loading. Day 2 records primary chest-machine, row, and external-rotation performance. Day 3 records floor power-clean and back-squat performance. Day 6 records hip-flexion, Copenhagen, single-leg-control, and calf-response baselines.\n\nDay 94 benchmarks jumps, power clean, and back squat. Day 99 benchmarks front squat. Day 100 repeats the main upper-body and shoulder-capacity measures. Clean, technically sound efforts are the priority; missed reps are not required.
who for
Who This Is For
For experienced trainees who already know how to squat, can practice the power clean safely, understand RPE/RIR, and can recover from five purposeful training days per week. It is a good fit for lifters who want more muscle and strength while keeping jumping, power work, lateral strength, and movement-capacity work in the program.
not for
Who Should Choose Something Else
This is not a beginner barbell course, a first-time Olympic-lifting tutorial, a sprint program, a powerlifting meet peak, or a pure bodybuilding specialization block. It is also not appropriate as a substitute for medical care when an injury requires diagnosis or return-to-play oversight.
100-day roadmap
The work changes as you do.
Days 1–28
Build the Chassis
Establish repeatable positions, tolerable power exposure, and the strength/capacity base that lets later training get harder without becoming sloppy.
Days 29–56
Build the Engine
Increase muscle-building work and force production while preserving movement quality.
Days 57–84
Turn Strength Into Power
Keep the strength you built while expressing more of it quickly and cleanly.
Days 85–98
Sharpen
Reduce fatigue while keeping enough speed and strength exposure to feel powerful.
Days 99–100
Prove
Measure what changed and finish the cycle with useful evidence, not an ego test.
Representative week
The first seven days
Day 1 · training
Front Squat + Clean Power
Day 2 · training
Upper Strength/Hypertrophy + Shoulder
Day 3 · training
Back Squat + Clean Power
Day 4 · rest
Rest
Day 5 · training
Upper Hypertrophy + Lateral Strength
Day 6 · training
Hip/Lower-Leg Resilience + Conditioning
Day 7 · rest
Rest