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BoostcampPNG

Soccer Injury Prevention 8Week!

by Amadeo Z.

Program Description

Fix your imbalances, stabilize your hips, and teach your body how to move properly again. Once that’s done, we can safely build speed, power, and get you back to football without recurring injuri

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 24, 2026 08:57
  • Last Edited
    Mar 25, 2026 09:29
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
16.5%
Glutes
12.8%
Quadriceps
12.5%
Abs
9%
Upper Back
8.1%
Front Delts
7.2%
Middle Delts
6.4%
Lats
5.8%
Adductors
5.2%
Lower Back
4.1%
Triceps
4.1%
Abductors
2.3%
Other
1.7%
Biceps
1.7%
Chest
1.7%
Rear Delts
0.9%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
FFE Bulgarian SS
4
6 reps
-
2
Split Squat Front Foot Elevated (Smith Machine)
3
8 reps
-
3
Goblet Squat
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Step-Up (Weighted)
3
8 reps
-
6
A Skip
3
1 mins
-
7
Copenhagen Plank
2
0.5 mins
-
8
Bike Ergometer cardiovascular
1
1
0.5-6 reps
1-6 reps
RPE 8.5
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
FFE Bulgarian SS
4
7 reps
-
2
Split Squat Front Foot Elevated (Smith Machine)
3
9 reps
-
3
Goblet Squat
3
9 reps
-
4
Leg Extension
3
11 reps
-
5
Step-Up (Weighted)
3
9 reps
-
6
A Skip
3
1 mins
-
7
Copenhagen Plank
2
0.5 mins
-
8
Bike Ergometer cardiovascular
1
1
0.5-6 reps
1-6 reps
RPE 8.5
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
FFE Bulgarian SS
4
8 reps
-
2
Split Squat Front Foot Elevated (Smith Machine)
1
1
1
10 reps
9 reps
8 reps
-
-
-
3
Goblet Squat
1
2
10 reps
9 reps
-
-
4
Leg Extension
1
1
1
12 reps
11 reps
10 reps
-
-
-
5
Step-Up (Weighted)
1
1
1
10 reps
9 reps
8 reps
-
-
-
6
A Skip
3
1 mins
-
7
Copenhagen Plank
2
0.5 mins
-
8
Bike Ergometer cardiovascular
1
1
0.5-6 reps
1-6 reps
RPE 8.5
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
FFE Bulgarian SS
4
7 reps
-
2
Split Squat Front Foot Elevated (Smith Machine)
3
9 reps
-
3
Goblet Squat
3
9 reps
-
4
Leg Extension
3
11 reps
-
5
Step-Up (Weighted)
3
9 reps
-
6
A Skip
3
1 mins
-
7
Copenhagen Plank
2
0.5 mins
-
8
Bike Ergometer cardiovascular
1
1
0.5-6 reps
1-6 reps
RPE 8.5
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
FFE Bulgarian SS
4
8 reps
-
2
Split Squat Front Foot Elevated (Smith Machine)
1
1
1
10 reps
9 reps
8 reps
-
-
-
3
Goblet Squat
1
2
10 reps
9 reps
-
-
4
Leg Extension
1
1
1
12 reps
11 reps
10 reps
-
-
-
5
Step-Up (Weighted)
1
1
1
10 reps
9 reps
8 reps
-
-
-
6
A Skip
3
1 mins
-
7
Copenhagen Plank
2
0.5 mins
-
8
Bike Ergometer cardiovascular
1
1
0.5-6 reps
1-6 reps
RPE 8.5
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
FFE Bulgarian SS
4
10 reps
-
2
Split Squat Front Foot Elevated (Smith Machine)
3
10 reps
-
3
Goblet Squat
3
10 reps
-
4
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
A Skip
3
1 mins
-
7
Copenhagen Plank
2
0.5 mins
-
8
Bike Ergometer cardiovascular
1
1
0.5-6 reps
1-6 reps
RPE 8.5
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
FFE Bulgarian SS
2
2
12 reps
10 reps
-
-
2
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Leg Extension
1
2
15 reps
12 reps
-
-
5
Step-Up (Weighted)
1
2
12 reps
10 reps
-
-
6
A Skip
3
1 mins
-
7
Copenhagen Plank
2
0.5 mins
-
8
Bike Ergometer cardiovascular
1
1
0.5-6 reps
1-6 reps
RPE 8.5
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
FFE Bulgarian SS
4
8 reps
-
2
Split Squat Front Foot Elevated (Smith Machine)
1
1
1
10 reps
9 reps
8 reps
-
-
-
3
Goblet Squat
1
2
10 reps
9 reps
-
-
4
Leg Extension
1
1
1
12 reps
11 reps
10 reps
-
-
-
5
Step-Up (Weighted)
1
1
1
10 reps
9 reps
8 reps
-
-
-
6
A Skip
3
1 mins
-
7
Copenhagen Plank
2
0.5 mins
-
8
Bike Ergometer cardiovascular
1
1
0.5-6 reps
1-6 reps
RPE 8.5
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
1
2
1
6 reps
5 reps
4 reps
-
-
-
2
Single Leg Romanian Deadlift
4
8 reps
-
3
Single-Leg Leg Curl
3
-
4
Hyperextension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Dynamic Side Plank
2
0.5 mins
-
7
Run
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
2
6 reps
5 reps
-
-
2
Single Leg Romanian Deadlift
2
2
9 reps
8 reps
-
-
3
Single-Leg Leg Curl
3
8 reps
-
4
Hyperextension
3
15 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Dynamic Side Plank
2
0.5 mins
-
7
Run
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
4
6 reps
-
2
Single Leg Romanian Deadlift
2
2
10 reps
8 reps
-
-
3
Single-Leg Leg Curl
2
1
10 reps
8 reps
-
-
4
Hyperextension
1
1
1
20 reps
15 reps
12 reps
-
-
-
5
Seated Hamstring Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Dynamic Side Plank
2
0.5 mins
-
7
Run
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
2
6 reps
5 reps
-
-
2
Single Leg Romanian Deadlift
2
2
9 reps
8 reps
-
-
3
Single-Leg Leg Curl
3
8 reps
-
4
Hyperextension
3
15 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Dynamic Side Plank
2
0.5 mins
-
7
Run
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
4
6 reps
-
2
Single Leg Romanian Deadlift
2
2
10 reps
8 reps
-
-
3
Single-Leg Leg Curl
2
1
10 reps
8 reps
-
-
4
Hyperextension
1
1
1
20 reps
15 reps
12 reps
-
-
-
5
Seated Hamstring Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Dynamic Side Plank
2
0.5 mins
-
7
Run
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
4
6 reps
-
2
Single Leg Romanian Deadlift
3
1
10 reps
8 reps
-
-
3
Single-Leg Leg Curl
3
10 reps
-
4
Hyperextension
1
1
1
20 reps
15 reps
12 reps
-
-
-
5
Seated Hamstring Curl
3
12 reps
-
6
Dynamic Side Plank
2
0.5 mins
-
7
Run
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
4
6 reps
-
2
Single Leg Romanian Deadlift
4
10 reps
-
3
Single-Leg Leg Curl
3
10 reps
-
4
Hyperextension
1
2
20 reps
15 reps
-
-
5
Seated Hamstring Curl
3
15 reps
-
6
Dynamic Side Plank
2
0.5 mins
-
7
Run
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
4
6 reps
-
2
Single Leg Romanian Deadlift
2
2
10 reps
8 reps
-
-
3
Single-Leg Leg Curl
2
1
10 reps
8 reps
-
-
4
Hyperextension
1
1
1
20 reps
15 reps
12 reps
-
-
-
5
Seated Hamstring Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Dynamic Side Plank
2
0.5 mins
-
7
Run
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
2
12 reps
11 reps
10 reps
-
-
-
2
Inverted Row
1
1
2
15 reps
14 reps
12 reps
-
-
-
3
Ab Wheel
4
25 reps
-
4
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
-
-
5
Chin-Up (Weighted)
1
1
1
1
15 reps
13 reps
11 reps
10 reps
-
-
-
-
6
Push Up
3
AMRAP
-
7
Single Arm Iso Row
1
1
15 reps
12 reps
-
-
8
Battle Ropes
2
2
0.4 mins
0.5 mins
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
2
12 reps
11 reps
10 reps
-
-
-
2
Inverted Row
1
1
2
15 reps
14 reps
12 reps
-
-
-
3
Ab Wheel
4
25 reps
-
4
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
-
-
5
Chin-Up (Weighted)
1
1
1
1
15 reps
13 reps
11 reps
10 reps
-
-
-
-
6
Push Up
3
AMRAP
-
7
Single Arm Iso Row
1
1
15 reps
12 reps
-
-
8
Battle Ropes
2
2
0.4 mins
0.5 mins
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
2
12 reps
11 reps
10 reps
-
-
-
2
Inverted Row
1
1
2
15 reps
14 reps
12 reps
-
-
-
3
Ab Wheel
4
25 reps
-
4
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
-
-
5
Chin-Up (Weighted)
1
1
1
1
15 reps
13 reps
11 reps
10 reps
-
-
-
-
6
Push Up
3
AMRAP
-
7
Single Arm Iso Row
1
1
15 reps
12 reps
-
-
8
Battle Ropes
2
2
0.4 mins
0.5 mins
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
2
12 reps
11 reps
10 reps
-
-
-
2
Inverted Row
1
1
2
15 reps
14 reps
12 reps
-
-
-
3
Ab Wheel
4
25 reps
-
4
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
-
-
5
Chin-Up (Weighted)
1
1
1
1
15 reps
13 reps
11 reps
10 reps
-
-
-
-
6
Push Up
3
AMRAP
-
7
Single Arm Iso Row
1
1
15 reps
12 reps
-
-
8
Battle Ropes
2
2
0.4 mins
0.5 mins
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
2
12 reps
11 reps
10 reps
-
-
-
2
Inverted Row
1
1
2
15 reps
14 reps
12 reps
-
-
-
3
Ab Wheel
4
25 reps
-
4
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
-
-
5
Chin-Up (Weighted)
1
1
1
1
15 reps
13 reps
11 reps
10 reps
-
-
-
-
6
Push Up
3
AMRAP
-
7
Single Arm Iso Row
1
1
15 reps
12 reps
-
-
8
Battle Ropes
2
2
0.4 mins
0.5 mins
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
2
12 reps
11 reps
10 reps
-
-
-
2
Inverted Row
1
1
2
15 reps
14 reps
12 reps
-
-
-
3
Ab Wheel
4
25 reps
-
4
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
-
-
5
Chin-Up (Weighted)
1
1
1
1
15 reps
13 reps
11 reps
10 reps
-
-
-
-
6
Push Up
3
AMRAP
-
7
Single Arm Iso Row
1
1
15 reps
12 reps
-
-
8
Battle Ropes
2
2
0.4 mins
0.5 mins
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
2
12 reps
11 reps
10 reps
-
-
-
2
Inverted Row
1
1
2
15 reps
14 reps
12 reps
-
-
-
3
Ab Wheel
4
25 reps
-
4
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
-
-
5
Chin-Up (Weighted)
1
1
1
1
15 reps
13 reps
11 reps
10 reps
-
-
-
-
6
Push Up
3
AMRAP
-
7
Single Arm Iso Row
1
1
15 reps
12 reps
-
-
8
Battle Ropes
2
2
0.4 mins
0.5 mins
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
2
12 reps
11 reps
10 reps
-
-
-
2
Inverted Row
1
1
2
15 reps
14 reps
12 reps
-
-
-
3
Ab Wheel
4
25 reps
-
4
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
-
-
5
Chin-Up (Weighted)
1
1
1
1
15 reps
13 reps
11 reps
10 reps
-
-
-
-
6
Push Up
3
AMRAP
-
7
Single Arm Iso Row
1
1
15 reps
12 reps
-
-
8
Battle Ropes
2
2
0.4 mins
0.5 mins
-
-
Week 1
1 / 8 Weeks
Day 2
1
Nordic Curl
1 Set
2 Sets
1 Set
6 Reps
5 Reps
4 Reps
-
-
-
2
Single Leg Romanian Deadlift
4 Sets
8 Reps
-
3
Single-Leg Leg Curl
3 Sets
-
4
Hyperextension
3 Sets
12 Reps
-
5
Seated Hamstring Curl
3 Sets
12 Reps
-
6
Dynamic Side Plank
2 Sets
0.5 mins
-
7
Run
1 Set
15 mins
-
Day 3
1
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
2 Sets
12 Reps
11 Reps
10 Reps
-
-
-
2
Inverted Row
1 Set
1 Set
2 Sets
15 Reps
14 Reps
12 Reps
-
-
-
3
Ab Wheel
4 Sets
25 Reps
-
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
12 Reps
-
-
5
Chin-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
15 Reps
13 Reps
11 Reps
10 Reps
-
-
-
-
6
Push Up
3 Sets
AMRAP
-
7
Single Arm Iso Row
1 Set
1 Set
15 Reps
12 Reps
-
-
8
Battle Ropes
2 Sets
2 Sets
0.4 mins
0.5 mins
-
-
Day 1
1
FFE Bulgarian SS
4 Sets
6 Reps
-
2
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
8 Reps
-
3
Goblet Squat
3 Sets
8 Reps
-
4
Leg Extension
3 Sets
10 Reps
-
5
Step-Up (Weighted)
3 Sets
8 Reps
-
6
A Skip
3 Sets
1 mins
-
7
Copenhagen Plank
2 Sets
0.5 mins
-
8
Bike Ergometer cardiovascular
1 Set
1 Set
0.5-6 Reps
1-6 Reps
@8.5
@6