logo
BoostcampPNG

Futbol Star

by Justin

Program Description

Futbol Star is a dynamic 12-week training program designed to elevate your performance on the field. With 48 workout days, this program focuses on building strength, agility, and endurance through a mix of bodyweight and barbell exercises. You'll engage in functional movements like step-ups, lunges, and sprints, all tailored to enhance your soccer skills. Get ready to push your limits and transform your game with this comprehensive training plan!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 25, 2026 03:27
  • Last Edited
    Feb 25, 2026 04:02
Muscle Engagement
Front
Back
MuscleSet
Glutes
18.1%
Hamstrings
14.7%
Quadriceps
13.9%
Abs
10.2%
Other
9.1%
Lower Back
9%
Calves
4.2%
Adductors
4.2%
Lats
3.6%
Abductors
3%
Chest
1.8%
Front Delts
1.8%
Triceps
1.8%
Upper Back
1.8%
Cardio
1.2%
Biceps
0.9%
Plyometrics
0.6%
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
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ski Jumps Side to Side
1
-
2
Jumping Lunge
1
-
3
Squats While Holding Band In Air Like Barbell
1
-
4
Good Morning (Bodyweight)
1
-
5
Inchworm
1
-
6
Mountain Climber
1
-
7
Romanian Deadlift (Barbell)
3
-
8
Jump Squat
3
-
9
Standing Pull Cable Toward You (straight, Left, Right)
3
-
10
Incline Bench Press (Dumbbell)
3
-
11
Pull-Up (Weighted)
3
-
12
Decline Sit Up (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ski Jumps Side to Side
1
-
2
Jumping Lunge
1
-
3
Squats While Holding Band In Air Like Barbell
1
-
4
Good Morning (Bodyweight)
1
-
5
Inchworm
1
-
6
Mountain Climber
1
-
7
Romanian Deadlift (Barbell)
3
-
8
Jump Squat
3
-
9
Standing Pull Cable Toward You (straight, Left, Right)
3
-
10
Incline Bench Press (Dumbbell)
3
-
11
Pull-Up (Weighted)
3
-
12
Decline Sit Up (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ski Jumps Side to Side
1
-
2
Jumping Lunge
1
-
3
Squats While Holding Band In Air Like Barbell
1
-
4
Good Morning (Bodyweight)
1
-
5
Inchworm
1
-
6
Mountain Climber
1
-
7
Romanian Deadlift (Barbell)
3
-
8
Jump Squat
3
-
9
Standing Pull Cable Toward You (straight, Left, Right)
3
-
10
Incline Bench Press (Dumbbell)
3
-
11
Pull-Up (Weighted)
3
-
12
Decline Sit Up (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ski Jumps Side to Side
1
-
2
Jumping Lunge
1
-
3
Squats While Holding Band In Air Like Barbell
1
-
4
Good Morning (Bodyweight)
1
-
5
Inchworm
1
-
6
Mountain Climber
1
-
7
Romanian Deadlift (Barbell)
3
-
8
Jump Squat
3
-
9
Standing Pull Cable Toward You (straight, Left, Right)
3
-
10
Incline Bench Press (Dumbbell)
3
-
11
Pull-Up (Weighted)
3
-
12
Decline Sit Up (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ski Jumps Side to Side
1
-
2
Jumping Lunge
1
-
3
Squats While Holding Band In Air Like Barbell
1
-
4
Good Morning (Bodyweight)
1
-
5
Inchworm
1
-
6
Mountain Climber
1
-
7
Romanian Deadlift (Barbell)
3
-
8
Jump Squat
3
-
9
Standing Pull Cable Toward You (straight, Left, Right)
3
-
10
Incline Bench Press (Dumbbell)
3
-
11
Pull-Up (Weighted)
3
-
12
Decline Sit Up (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ski Jumps Side to Side
1
-
2
Jumping Lunge
1
-
3
Squats While Holding Band In Air Like Barbell
1
-
4
Good Morning (Bodyweight)
1
-
5
Inchworm
1
-
6
Mountain Climber
1
-
7
Romanian Deadlift (Barbell)
3
-
8
Jump Squat
3
-
9
Standing Pull Cable Toward You (straight, Left, Right)
3
-
10
Incline Bench Press (Dumbbell)
3
-
11
Pull-Up (Weighted)
3
-
12
Decline Sit Up (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ski Jumps Side to Side
1
-
2
Jumping Lunge
1
-
3
Squats While Holding Band In Air Like Barbell
1
-
4
Good Morning (Bodyweight)
1
-
5
Inchworm
1
-
6
Mountain Climber
1
-
7
Romanian Deadlift (Barbell)
3
-
8
Jump Squat
3
-
9
Standing Pull Cable Toward You (straight, Left, Right)
3
-
10
Incline Bench Press (Dumbbell)
3
-
11
Pull-Up (Weighted)
3
-
12
Decline Sit Up (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ski Jumps Side to Side
1
-
2
Jumping Lunge
1
-
3
Squats While Holding Band In Air Like Barbell
1
-
4
Good Morning (Bodyweight)
1
-
5
Inchworm
1
-
6
Mountain Climber
1
-
7
Romanian Deadlift (Barbell)
3
-
8
Jump Squat
3
-
9
Standing Pull Cable Toward You (straight, Left, Right)
3
-
10
Incline Bench Press (Dumbbell)
3
-
11
Pull-Up (Weighted)
3
-
12
Decline Sit Up (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ski Jumps Side to Side
1
-
2
Jumping Lunge
1
-
3
Squats While Holding Band In Air Like Barbell
1
-
4
Good Morning (Bodyweight)
1
-
5
Inchworm
1
-
6
Mountain Climber
1
-
7
Romanian Deadlift (Barbell)
3
-
8
Jump Squat
3
-
9
Standing Pull Cable Toward You (straight, Left, Right)
3
-
10
Incline Bench Press (Dumbbell)
3
-
11
Pull-Up (Weighted)
3
-
12
Decline Sit Up (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ski Jumps Side to Side
1
-
2
Jumping Lunge
1
-
3
Squats While Holding Band In Air Like Barbell
1
-
4
Good Morning (Bodyweight)
1
-
5
Inchworm
1
-
6
Mountain Climber
1
-
7
Romanian Deadlift (Barbell)
3
-
8
Jump Squat
3
-
9
Standing Pull Cable Toward You (straight, Left, Right)
3
-
10
Incline Bench Press (Dumbbell)
3
-
11
Pull-Up (Weighted)
3
-
12
Decline Sit Up (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ski Jumps Side to Side
1
-
2
Jumping Lunge
1
-
3
Squats While Holding Band In Air Like Barbell
1
-
4
Good Morning (Bodyweight)
1
-
5
Inchworm
1
-
6
Mountain Climber
1
-
7
Romanian Deadlift (Barbell)
3
-
8
Jump Squat
3
-
9
Standing Pull Cable Toward You (straight, Left, Right)
3
-
10
Incline Bench Press (Dumbbell)
3
-
11
Pull-Up (Weighted)
3
-
12
Decline Sit Up (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ski Jumps Side to Side
1
-
2
Jumping Lunge
1
-
3
Squats While Holding Band In Air Like Barbell
1
-
4
Good Morning (Bodyweight)
1
-
5
Inchworm
1
-
6
Mountain Climber
1
-
7
Romanian Deadlift (Barbell)
3
-
8
Jump Squat
3
-
9
Standing Pull Cable Toward You (straight, Left, Right)
3
-
10
Incline Bench Press (Dumbbell)
3
-
11
Pull-Up (Weighted)
3
-
12
Decline Sit Up (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step Up To Box With Knee Drive
2
-
2
Calve Banded Squats
1
-
3
Good Morning
1
-
4
Hip Thrust (Barbell)
3
-
5
Hamstring Curl
3
-
6
Walking Lunge (Dumbbell)
3
-
7
Single Leg Romanian Deadlift
6
-
8
Lateral Banded Walk
4
-
9
Standing Calf Raise
3
-
10
Plank With Reach Through
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step Up To Box With Knee Drive
2
-
2
Calve Banded Squats
1
-
3
Good Morning
1
-
4
Hip Thrust (Barbell)
3
-
5
Hamstring Curl
3
-
6
Walking Lunge (Dumbbell)
3
-
7
Single Leg Romanian Deadlift
6
-
8
Lateral Banded Walk
4
-
9
Standing Calf Raise
3
-
10
Plank With Reach Through
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step Up To Box With Knee Drive
2
-
2
Calve Banded Squats
1
-
3
Good Morning
1
-
4
Hip Thrust (Barbell)
3
-
5
Hamstring Curl
3
-
6
Walking Lunge (Dumbbell)
3
-
7
Single Leg Romanian Deadlift
6
-
8
Lateral Banded Walk
4
-
9
Standing Calf Raise
3
-
10
Plank With Reach Through
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step Up To Box With Knee Drive
2
-
2
Calve Banded Squats
1
-
3
Good Morning
1
-
4
Hip Thrust (Barbell)
3
-
5
Hamstring Curl
3
-
6
Walking Lunge (Dumbbell)
3
-
7
Single Leg Romanian Deadlift
6
-
8
Lateral Banded Walk
4
-
9
Standing Calf Raise
3
-
10
Plank With Reach Through
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step Up To Box With Knee Drive
2
-
2
Calve Banded Squats
1
-
3
Good Morning
1
-
4
Hip Thrust (Barbell)
3
-
5
Hamstring Curl
3
-
6
Walking Lunge (Dumbbell)
3
-
7
Single Leg Romanian Deadlift
6
-
8
Lateral Banded Walk
4
-
9
Standing Calf Raise
3
-
10
Plank With Reach Through
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step Up To Box With Knee Drive
2
-
2
Calve Banded Squats
1
-
3
Good Morning
1
-
4
Hip Thrust (Barbell)
3
-
5
Hamstring Curl
3
-
6
Walking Lunge (Dumbbell)
3
-
7
Single Leg Romanian Deadlift
6
-
8
Lateral Banded Walk
4
-
9
Standing Calf Raise
3
-
10
Plank With Reach Through
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step Up To Box With Knee Drive
2
-
2
Calve Banded Squats
1
-
3
Good Morning
1
-
4
Hip Thrust (Barbell)
3
-
5
Hamstring Curl
3
-
6
Walking Lunge (Dumbbell)
3
-
7
Single Leg Romanian Deadlift
6
-
8
Lateral Banded Walk
4
-
9
Standing Calf Raise
3
-
10
Plank With Reach Through
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step Up To Box With Knee Drive
2
-
2
Calve Banded Squats
1
-
3
Good Morning
1
-
4
Hip Thrust (Barbell)
3
-
5
Hamstring Curl
3
-
6
Walking Lunge (Dumbbell)
3
-
7
Single Leg Romanian Deadlift
6
-
8
Lateral Banded Walk
4
-
9
Standing Calf Raise
3
-
10
Plank With Reach Through
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step Up To Box With Knee Drive
2
-
2
Calve Banded Squats
1
-
3
Good Morning
1
-
4
Hip Thrust (Barbell)
3
-
5
Hamstring Curl
3
-
6
Walking Lunge (Dumbbell)
3
-
7
Single Leg Romanian Deadlift
6
-
8
Lateral Banded Walk
4
-
9
Standing Calf Raise
3
-
10
Plank With Reach Through
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step Up To Box With Knee Drive
2
-
2
Calve Banded Squats
1
-
3
Good Morning
1
-
4
Hip Thrust (Barbell)
3
-
5
Hamstring Curl
3
-
6
Walking Lunge (Dumbbell)
3
-
7
Single Leg Romanian Deadlift
6
-
8
Lateral Banded Walk
4
-
9
Standing Calf Raise
3
-
10
Plank With Reach Through
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step Up To Box With Knee Drive
2
-
2
Calve Banded Squats
1
-
3
Good Morning
1
-
4
Hip Thrust (Barbell)
3
-
5
Hamstring Curl
3
-
6
Walking Lunge (Dumbbell)
3
-
7
Single Leg Romanian Deadlift
6
-
8
Lateral Banded Walk
4
-
9
Standing Calf Raise
3
-
10
Plank With Reach Through
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step Up To Box With Knee Drive
2
-
2
Calve Banded Squats
1
-
3
Good Morning
1
-
4
Hip Thrust (Barbell)
3
-
5
Hamstring Curl
3
-
6
Walking Lunge (Dumbbell)
3
-
7
Single Leg Romanian Deadlift
6
-
8
Lateral Banded Walk
4
-
9
Standing Calf Raise
3
-
10
Plank With Reach Through
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
World’s Best Stretch Lunges
1
-
2
Backward Lunge Twist
1
-
3
Leg Swings
1
-
4
Front to Side to Back Lunge
1
-
5
Skipping
1
-
6
Box Jump
1
-
7
Bike Warm Up
1
10 mins
-
8
Bike Intervals
1
6 mins
-
9
Treadmill
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
World’s Best Stretch Lunges
1
-
2
Backward Lunge Twist
1
-
3
Leg Swings
1
-
4
Front to Side to Back Lunge
1
-
5
Skipping
1
-
6
Bike Warm Up
1
10 mins
-
7
Bike Intervals
1
6 mins
-
8
Treadmill
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
World’s Best Stretch Lunges
1
-
2
Backward Lunge Twist
1
-
3
Leg Swings
1
-
4
Front to Side to Back Lunge
1
-
5
Skipping
1
-
6
Bike Warm Up
1
10 mins
-
7
Bike Intervals
1
6 mins
-
8
Treadmill
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
World’s Best Stretch Lunges
1
-
2
Backward Lunge Twist
1
-
3
Leg Swings
1
-
4
Front to Side to Back Lunge
1
-
5
Skipping
1
-
6
Bike Warm Up
1
10 mins
-
7
Bike Intervals
1
6 mins
-
8
Treadmill
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
World’s Best Stretch Lunges
1
-
2
Backward Lunge Twist
1
-
3
Leg Swings
1
-
4
Front to Side to Back Lunge
1
-
5
Skipping
1
-
6
Bike Warm Up
1
10 mins
-
7
Bike Intervals
1
6 mins
-
8
Treadmill
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
World’s Best Stretch Lunges
1
-
2
Backward Lunge Twist
1
-
3
Leg Swings
1
-
4
Front to Side to Back Lunge
1
-
5
Skipping
1
-
6
Bike Warm Up
1
10 mins
-
7
Bike Intervals
1
6 mins
-
8
Treadmill
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
World’s Best Stretch Lunges
1
-
2
Backward Lunge Twist
1
-
3
Leg Swings
1
-
4
Front to Side to Back Lunge
1
-
5
Skipping
1
-
6
Bike Warm Up
1
10 mins
-
7
Bike Intervals
1
6 mins
-
8
Treadmill
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
World’s Best Stretch Lunges
1
-
2
Backward Lunge Twist
1
-
3
Leg Swings
1
-
4
Front to Side to Back Lunge
1
-
5
Skipping
1
-
6
Bike Warm Up
1
10 mins
-
7
Bike Intervals
1
6 mins
-
8
Treadmill
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
World’s Best Stretch Lunges
1
-
2
Backward Lunge Twist
1
-
3
Leg Swings
1
-
4
Front to Side to Back Lunge
1
-
5
Skipping
1
-
6
Bike Warm Up
1
10 mins
-
7
Bike Intervals
1
6 mins
-
8
Treadmill
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
World’s Best Stretch Lunges
1
-
2
Backward Lunge Twist
1
-
3
Leg Swings
1
-
4
Front to Side to Back Lunge
1
-
5
Skipping
1
-
6
Bike Warm Up
1
10 mins
-
7
Bike Intervals
1
6 mins
-
8
Treadmill
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
World’s Best Stretch Lunges
1
-
2
Backward Lunge Twist
1
-
3
Leg Swings
1
-
4
Front to Side to Back Lunge
1
-
5
Skipping
1
-
6
Bike Warm Up
1
10 mins
-
7
Bike Intervals
1
6 mins
-
8
Treadmill
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
World’s Best Stretch Lunges
1
-
2
Backward Lunge Twist
1
-
3
Leg Swings
1
-
4
Front to Side to Back Lunge
1
-
5
Skipping
1
-
6
Bike Warm Up
1
10 mins
-
7
Bike Intervals
1
6 mins
-
8
Treadmill
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Full Field Sprint
5
-
2
Suicides
2
-
3
Half Field Sprints
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Full Field Sprint
5
-
2
Suicides
2
-
3
Half Field Sprints
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Full Field Sprint
5
-
2
Suicides
2
-
3
Half Field Sprints
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Full Field Sprint
5
-
2
Suicides
2
-
3
Half Field Sprints
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Full Field Sprint
5
-
2
Suicides
2
-
3
Half Field Sprints
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Full Field Sprint
5
-
2
Suicides
2
-
3
Half Field Sprints
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Full Field Sprint
5
-
2
Suicides
2
-
3
Half Field Sprints
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Full Field Sprint
5
-
2
Suicides
2
-
3
Half Field Sprints
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Full Field Sprint
5
-
2
Suicides
2
-
3
Half Field Sprints
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Full Field Sprint
5
-
2
Suicides
2
-
3
Half Field Sprints
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Full Field Sprint
5
-
2
Suicides
2
-
3
Half Field Sprints
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Full Field Sprint
5
-
2
Suicides
2
-
3
Half Field Sprints
4
-
Week 1
1 / 12 Weeks
Day 2
1
Step Up To Box With Knee Drive
2 Sets
-
2
Calve Banded Squats
1 Set
-
3
Good Morning
1 Set
-
4
Hip Thrust (Barbell)
3 Sets
-
5
Hamstring Curl
3 Sets
-
6
Walking Lunge (Dumbbell)
3 Sets
-
7
Single Leg Romanian Deadlift
6 Sets
-
8
Lateral Banded Walk
4 Sets
-
9
Standing Calf Raise
3 Sets
-
10
Plank With Reach Through
1 Set
-
Day 1
1
Ski Jumps Side to Side
1 Set
-
2
Jumping Lunge
1 Set
-
3
Squats While Holding Band In Air Like Barbell
1 Set
-
4
Good Morning (Bodyweight)
1 Set
-
5
Inchworm
1 Set
-
6
Mountain Climber
1 Set
-
7
Romanian Deadlift (Barbell)
3 Sets
-
8
Jump Squat
3 Sets
-
9
Standing Pull Cable Toward You (straight, Left, Right)
3 Sets
-
10
Incline Bench Press (Dumbbell)
3 Sets
-
11
Pull-Up (Weighted)
3 Sets
-
12
Decline Sit Up (Weighted)
2 Sets
-
Day 4
1
Full Field Sprint
5 Sets
-
2
Suicides
2 Sets
-
3
Half Field Sprints
4 Sets
-
Day 3
1
World’s Best Stretch Lunges
1 Set
-
2
Backward Lunge Twist
1 Set
-
3
Leg Swings
1 Set
-
4
Front to Side to Back Lunge
1 Set
-
5
Skipping
1 Set
-
6
Box Jump
1 Set
-
7
Bike Warm Up
1 Set
10 mins
-
8
Bike Intervals
1 Set
6 mins
-
9
Treadmill
2 Sets
-