soccer

by Jose F.

8 athletes joined

Program Description

speed strength agility

Program Overview

Level
Novice
Goal
Athletics
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
May 16, 2024 12:32
Last Edited
Sep 10, 2024 07:45

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Squat (Barbell)

3

12 reps

-

2

Romanian Deadlift (Barbell)

3

12 reps

-

3

Lateral Raise (Dumbbell)

3

12 reps

-

4

Bicep Curl (Dumbbell)

3

12 reps

-

5

Push Up

3

12 reps

-

6

Pullover (Dumbbell)

3

12 reps

-

7

Seated Row (Cable)

3

12 reps

-

8

Chin-Up (Bodyweight)

3

12 reps

-

Day 1

1

Squat (Barbell)

3

12 reps

-

2

Romanian Deadlift (Barbell)

3

12 reps

-

3

Lateral Raise (Dumbbell)

3

12 reps

-

4

Bicep Curl (Dumbbell)

3

12 reps

-

5

Push Up

3

12 reps

-

6

Pullover (Dumbbell)

3

12 reps

-

7

Seated Row (Cable)

3

12 reps

-

8

Chin-Up (Bodyweight)

3

12 reps

-

Day 1

1

Squat (Barbell)

4

12 reps

-

2

Romanian Deadlift (Barbell)

4

12 reps

-

3

Lateral Raise (Dumbbell)

4

12 reps

-

4

Bicep Curl (Dumbbell)

4

12 reps

-

5

Push Up

4

12 reps

-

6

Pullover (Dumbbell)

4

12 reps

-

7

Seated Row (Cable)

4

12 reps

-

8

Chin-Up (Bodyweight)

4

12 reps

-

Day 1

1

Squat (Barbell)

4

12 reps

-

2

Romanian Deadlift (Barbell)

4

12 reps

-

3

Lateral Raise (Dumbbell)

4

12 reps

-

4

Bicep Curl (Dumbbell)

4

12 reps

-

5

Push Up

4

12 reps

-

6

Pullover (Dumbbell)

4

12 reps

-

7

Seated Row (Cable)

4

12 reps

-

8

Chin-Up (Bodyweight)

4

12 reps

-

Day 2

1

Step-Up (Weighted)

3

12 reps

-

2

Hyperextension

3

12 reps

-

3

Leg Extension

3

12 reps

-

4

Lat Pulldown

3

12 reps

-

5

Upright Row (Dumbbell)

3

12 reps

-

6

Push Up

3

12 reps

-

Day 2

1

Step-Up (Weighted)

3

12 reps

-

2

Hyperextension

3

12 reps

-

3

Leg Extension

3

12 reps

-

4

Lat Pulldown

3

12 reps

-

5

Upright Row (Dumbbell)

3

12 reps

-

6

Push Up

3

12 reps

-

Day 2

1

Step-Up (Weighted)

4

12 reps

-

2

Hyperextension

4

12 reps

-

3

Leg Extension

4

12 reps

-

4

Lat Pulldown

4

12 reps

-

5

Upright Row (Dumbbell)

4

12 reps

-

6

Push Up

4

12 reps

-

Day 2

1

Step-Up (Weighted)

4

12 reps

-

2

Hyperextension

4

12 reps

-

3

Leg Extension

4

12 reps

-

4

Lat Pulldown

4

12 reps

-

5

Upright Row (Dumbbell)

4

12 reps

-

6

Push Up

4

12 reps

-

Day 3

1

Lunge (Bodyweight)

3

12 reps

-

2

Box Jump

3

12 reps

-

3

Front Raise

3

12 reps

-

4

Hammer Curl

3

12 reps

-

5

Push Up

3

12 reps

-

6

Kettlebell Gorilla Row

3

12 reps

-

7

Military Press (Barbell)

3

12 reps

-

8

Dip (Bodyweight)

3

12 reps

-

Day 3

1

Lunge (Bodyweight)

3

12 reps

-

2

Box Jump

3

12 reps

-

3

Front Raise

3

12 reps

-

4

Hammer Curl

3

12 reps

-

5

Push Up

3

12 reps

-

6

Kettlebell Gorilla Row

3

12 reps

-

7

Military Press (Barbell)

3

12 reps

-

8

Dip (Bodyweight)

3

12 reps

-

Day 3

1

Lunge (Bodyweight)

4

12 reps

-

2

Box Jump

4

12 reps

-

3

Front Raise

4

12 reps

-

4

Hammer Curl

4

12 reps

-

5

Push Up

4

12 reps

-

6

Kettlebell Gorilla Row

4

12 reps

-

7

Military Press (Barbell)

4

12 reps

-

8

Dip (Bodyweight)

4

12 reps

-

Day 3

1

Lunge (Bodyweight)

4

12 reps

-

2

Box Jump

4

12 reps

-

3

Front Raise

4

12 reps

-

4

Hammer Curl

4

12 reps

-

5

Push Up

4

12 reps

-

6

Kettlebell Gorilla Row

4

12 reps

-

7

Military Press (Barbell)

4

12 reps

-

8

Dip (Bodyweight)

4

12 reps

-

Day 1

1

Squat (Barbell)

3 Sets

12 Reps

-

2

Romanian Deadlift (Barbell)

3 Sets

12 Reps

-

3

Lateral Raise (Dumbbell)

3 Sets

12 Reps

-

4

Bicep Curl (Dumbbell)

3 Sets

12 Reps

-

5

Push Up

3 Sets

12 Reps

-

6

Pullover (Dumbbell)

3 Sets

12 Reps

-

7

Seated Row (Cable)

3 Sets

12 Reps

-

8

Chin-Up (Bodyweight)

3 Sets

12 Reps

-

Day 2

1

Step-Up (Weighted)

3 Sets

12 Reps

-

2

Hyperextension

3 Sets

12 Reps

-

3

Leg Extension

3 Sets

12 Reps

-

4

Lat Pulldown

3 Sets

12 Reps

-

5

Upright Row (Dumbbell)

3 Sets

12 Reps

-

6

Push Up

3 Sets

12 Reps

-

Day 3

1

Lunge (Bodyweight)

3 Sets

12 Reps

-

2

Box Jump

3 Sets

12 Reps

-

3

Front Raise

3 Sets

12 Reps

-

4

Hammer Curl

3 Sets

12 Reps

-

5

Push Up

3 Sets

12 Reps

-

6

Kettlebell Gorilla Row

3 Sets

12 Reps

-

7

Military Press (Barbell)

3 Sets

12 Reps

-

8

Dip (Bodyweight)

3 Sets

12 Reps

-