Program Description
Get into peak performance as an adult playing competitive volleyball. This is meant for working adults who don't have time to workout everyday of the week. This is a three day split-- upper, lower, and power training-- so that you have time to play volleyball on the off days. the upper and lower days will have two compound workouts (bench/shoulder press, or squat deadlifts) plus accessory workouts. The third day is meant to train explosiveness, plyometrics, and core, which includes ladders, med-ball slams, and box jumps. Please note that I am not a professional, I'm just a 25y/o woman that plays a ton of volleyball!
Program Overview
- LevelIntermediate
- GoalAthletics
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedApr 21, 2025 12:42
- Last EditedMay 03, 2025 04:33
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ON THE BOOSTCAMP APP FOR FREE
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Scan QR Code to Download
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
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Dumbbell)
4
6 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Hip Thrust (Machine)
3
8 reps
-
5
Step-Up (Weighted)
3
6 reps
-
6
Glute Med Kickback
3
6 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Dumbbell)
4
6 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Hip Thrust (Machine)
3
8 reps
-
5
Step-Up (Weighted)
3
6 reps
-
6
Glute Med Kickback
3
6 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Dumbbell)
4
6 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Hip Thrust (Machine)
3
8 reps
-
5
Step-Up (Weighted)
3
6 reps
-
6
Glute Med Kickback
3
6 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Dumbbell)
4
6 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Hip Thrust (Machine)
3
8 reps
-
5
Step-Up (Weighted)
3
6 reps
-
6
Glute Med Kickback
3
6 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Dumbbell)
4
6 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Hip Thrust (Machine)
3
8 reps
-
5
Step-Up (Weighted)
3
6 reps
-
6
Glute Med Kickback
3
6 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Dumbbell)
4
6 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Hip Thrust (Machine)
3
8 reps
-
5
Step-Up (Weighted)
3
6 reps
-
6
Glute Med Kickback
3
6 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Dumbbell)
4
6 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Hip Thrust (Machine)
3
8 reps
-
5
Step-Up (Weighted)
3
6 reps
-
6
Glute Med Kickback
3
6 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Dumbbell)
4
6 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Hip Thrust (Machine)
3
8 reps
-
5
Step-Up (Weighted)
3
6 reps
-
6
Glute Med Kickback
3
6 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
-
2
Seated Shoulder Press (Dumbbell)
4
6 reps
-
3
Pull-Up (Assisted)
3
6 reps
-
4
Upright Row (Barbell)
3
6 reps
-
5A
Seated Cable Row (Close Grip)
2
6 reps
-
5B
Face Pull
2
8 reps
-
6A
Lateral Raise (Dumbbell)
2
8 reps
-
6B
Front Raise
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
-
2
Seated Shoulder Press (Dumbbell)
4
6 reps
-
3
Pull-Up (Assisted)
3
6 reps
-
4
Upright Row (Barbell)
3
6 reps
-
5A
Seated Cable Row (Close Grip)
2
6 reps
-
5B
Face Pull
2
8 reps
-
6A
Lateral Raise (Dumbbell)
2
8 reps
-
6B
Front Raise
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
-
2
Seated Shoulder Press (Dumbbell)
4
6 reps
-
3
Pull-Up (Assisted)
3
6 reps
-
4
Upright Row (Barbell)
3
6 reps
-
5A
Seated Cable Row (Close Grip)
2
6 reps
-
5B
Face Pull
2
8 reps
-
6A
Lateral Raise (Dumbbell)
2
8 reps
-
6B
Front Raise
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
-
2
Seated Shoulder Press (Dumbbell)
4
6 reps
-
3
Pull-Up (Assisted)
3
6 reps
-
4
Upright Row (Barbell)
3
6 reps
-
5A
Seated Cable Row (Close Grip)
2
6 reps
-
5B
Face Pull
2
8 reps
-
6A
Lateral Raise (Dumbbell)
2
8 reps
-
6B
Front Raise
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
-
2
Seated Shoulder Press (Dumbbell)
4
6 reps
-
3
Pull-Up (Assisted)
3
6 reps
-
4
Upright Row (Barbell)
3
6 reps
-
5A
Seated Cable Row (Close Grip)
2
6 reps
-
5B
Face Pull
2
8 reps
-
6A
Lateral Raise (Dumbbell)
2
8 reps
-
6B
Front Raise
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
-
2
Seated Shoulder Press (Dumbbell)
4
6 reps
-
3
Pull-Up (Assisted)
3
6 reps
-
4
Upright Row (Barbell)
3
6 reps
-
5A
Seated Cable Row (Close Grip)
2
6 reps
-
5B
Face Pull
2
8 reps
-
6A
Lateral Raise (Dumbbell)
2
8 reps
-
6B
Front Raise
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
-
2
Seated Shoulder Press (Dumbbell)
4
6 reps
-
3
Pull-Up (Assisted)
3
6 reps
-
4
Upright Row (Barbell)
3
6 reps
-
5A
Seated Cable Row (Close Grip)
2
6 reps
-
5B
Face Pull
2
8 reps
-
6A
Lateral Raise (Dumbbell)
2
8 reps
-
6B
Front Raise
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
-
2
Seated Shoulder Press (Dumbbell)
4
6 reps
-
3
Pull-Up (Assisted)
3
6 reps
-
4
Upright Row (Barbell)
3
6 reps
-
5A
Seated Cable Row (Close Grip)
2
6 reps
-
5B
Face Pull
2
8 reps
-
6A
Lateral Raise (Dumbbell)
2
8 reps
-
6B
Front Raise
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
6 reps
-
2
Lateral Med Ball Slam
3
10 reps
-
3
Box Jump
3
8 reps
-
4
Med Ball Slam
3
10 reps
-
5A
Ladders (Shuffles)
1
3 reps
-
5B
Ladders (Double Step)
1
3 reps
-
5C
Ladders (Side-To-Side)
1
3 reps
-
5D
Ladders (In Outs)
1
3 reps
-
5E
Ladders (Single Step)
1
3 reps
-
5F
Ladders (In Out Jumps)
1
3 reps
-
5G
Ladders (Lateral Double Step)
1
3 reps
-
6
Deficit Push Up
2
8 reps
-
7
Kettlebell Swing
3
20 reps
-
8
Eccentric Push Up
2
5 reps
-
9
Farmer's Walk (Weighted)
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
6 reps
-
2
Lateral Med Ball Slam
3
10 reps
-
3
Box Jump
3
8 reps
-
4
Med Ball Slam
3
10 reps
-
5A
Ladders (Shuffles)
1
3 reps
-
5B
Ladders (Double Step)
1
3 reps
-
5C
Ladders (Side-To-Side)
1
3 reps
-
5D
Ladders (In Outs)
1
3 reps
-
5E
Ladders (Single Step)
1
3 reps
-
5F
Ladders (In Out Jumps)
1
3 reps
-
5G
Ladders (Lateral Double Step)
1
3 reps
-
6
Deficit Push Up
2
8 reps
-
7
Kettlebell Swing
3
20 reps
-
8
Eccentric Push Up
2
5 reps
-
9
Farmer's Walk (Weighted)
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
6 reps
-
2
Lateral Med Ball Slam
3
10 reps
-
3
Box Jump
3
8 reps
-
4
Med Ball Slam
3
10 reps
-
5A
Ladders (Shuffles)
1
3 reps
-
5B
Ladders (Double Step)
1
3 reps
-
5C
Ladders (Side-To-Side)
1
3 reps
-
5D
Ladders (In Outs)
1
3 reps
-
5E
Ladders (Single Step)
1
3 reps
-
5F
Ladders (In Out Jumps)
1
3 reps
-
5G
Ladders (Lateral Double Step)
1
3 reps
-
6
Deficit Push Up
2
8 reps
-
7
Kettlebell Swing
3
20 reps
-
8
Eccentric Push Up
2
5 reps
-
9
Farmer's Walk (Weighted)
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
6 reps
-
2
Lateral Med Ball Slam
3
10 reps
-
3
Box Jump
3
8 reps
-
4
Med Ball Slam
3
10 reps
-
5A
Ladders (Shuffles)
1
3 reps
-
5B
Ladders (Double Step)
1
3 reps
-
5C
Ladders (Side-To-Side)
1
3 reps
-
5D
Ladders (In Outs)
1
3 reps
-
5E
Ladders (Single Step)
1
3 reps
-
5F
Ladders (In Out Jumps)
1
3 reps
-
5G
Ladders (Lateral Double Step)
1
3 reps
-
6
Deficit Push Up
2
8 reps
-
7
Kettlebell Swing
3
20 reps
-
8
Eccentric Push Up
2
5 reps
-
9
Farmer's Walk (Weighted)
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
6 reps
-
2
Lateral Med Ball Slam
3
10 reps
-
3
Box Jump
3
8 reps
-
4
Med Ball Slam
3
10 reps
-
5A
Ladders (Shuffles)
1
3 reps
-
5B
Ladders (Double Step)
1
3 reps
-
5C
Ladders (Side-To-Side)
1
3 reps
-
5D
Ladders (In Outs)
1
3 reps
-
5E
Ladders (Single Step)
1
3 reps
-
5F
Ladders (In Out Jumps)
1
3 reps
-
5G
Ladders (Lateral Double Step)
1
3 reps
-
6
Deficit Push Up
2
8 reps
-
7
Kettlebell Swing
3
20 reps
-
8
Eccentric Push Up
2
5 reps
-
9
Farmer's Walk (Weighted)
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
6 reps
-
2
Lateral Med Ball Slam
3
10 reps
-
3
Box Jump
3
8 reps
-
4
Med Ball Slam
3
10 reps
-
5A
Ladders (Shuffles)
1
3 reps
-
5B
Ladders (Double Step)
1
3 reps
-
5C
Ladders (Side-To-Side)
1
3 reps
-
5D
Ladders (In Outs)
1
3 reps
-
5E
Ladders (Single Step)
1
3 reps
-
5F
Ladders (In Out Jumps)
1
3 reps
-
5G
Ladders (Lateral Double Step)
1
3 reps
-
6
Deficit Push Up
2
8 reps
-
7
Kettlebell Swing
3
20 reps
-
8
Eccentric Push Up
2
5 reps
-
9
Farmer's Walk (Weighted)
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
6 reps
-
2
Lateral Med Ball Slam
3
10 reps
-
3
Box Jump
3
8 reps
-
4
Med Ball Slam
3
10 reps
-
5A
Ladders (Shuffles)
1
3 reps
-
5B
Ladders (Double Step)
1
3 reps
-
5C
Ladders (Side-To-Side)
1
3 reps
-
5D
Ladders (In Outs)
1
3 reps
-
5E
Ladders (Single Step)
1
3 reps
-
5F
Ladders (In Out Jumps)
1
3 reps
-
5G
Ladders (Lateral Double Step)
1
3 reps
-
6
Deficit Push Up
2
8 reps
-
7
Kettlebell Swing
3
20 reps
-
8
Eccentric Push Up
2
5 reps
-
9
Farmer's Walk (Weighted)
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
6 reps
-
2
Lateral Med Ball Slam
3
10 reps
-
3
Box Jump
3
8 reps
-
4
Med Ball Slam
3
10 reps
-
5A
Ladders (Shuffles)
1
3 reps
-
5B
Ladders (Double Step)
1
3 reps
-
5C
Ladders (Side-To-Side)
1
3 reps
-
5D
Ladders (In Outs)
1
3 reps
-
5E
Ladders (Single Step)
1
3 reps
-
5F
Ladders (In Out Jumps)
1
3 reps
-
5G
Ladders (Lateral Double Step)
1
3 reps
-
6
Deficit Push Up
2
8 reps
-
7
Kettlebell Swing
3
20 reps
-
8
Eccentric Push Up
2
5 reps
-
9
Farmer's Walk (Weighted)
2
1 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)4 Sets
6 Reps
-
2
Romanian Deadlift (Dumbbell)4 Sets
6 Reps
-
3
Bulgarian Split Squat (Dumbbell)3 Sets
8 Reps
-
4
Hip Thrust (Machine)3 Sets
8 Reps
-
5
Step-Up (Weighted)3 Sets
6 Reps
-
6
Glute Med Kickback3 Sets
6 Reps
-
7
Standing Calf Raise3 Sets
10 Reps
-
Day 2
1
Bench Press (Dumbbell)4 Sets
6 Reps
-
2
Seated Shoulder Press (Dumbbell)4 Sets
6 Reps
-
3
Pull-Up (Assisted)3 Sets
6 Reps
-
4
Upright Row (Barbell)3 Sets
6 Reps
-
5A
Seated Cable Row (Close Grip)2 Sets
6 Reps
-
5B
Face Pull2 Sets
8 Reps
-
6A
Lateral Raise (Dumbbell)2 Sets
8 Reps
-
6B
Front Raise2 Sets
8 Reps
-
Day 3
1
Hang Clean3 Sets
6 Reps
-
2
Lateral Med Ball Slam3 Sets
10 Reps
-
3
Box Jump3 Sets
8 Reps
-
4
Med Ball Slam3 Sets
10 Reps
-
5A
Ladders (Shuffles)1 Set
3 Reps
-
5B
Ladders (Double Step)1 Set
3 Reps
-
5C
Ladders (Side-To-Side)1 Set
3 Reps
-
5D
Ladders (In Outs)1 Set
3 Reps
-
5E
Ladders (Single Step)1 Set
3 Reps
-
5F
Ladders (In Out Jumps)1 Set
3 Reps
-
5G
Ladders (Lateral Double Step)1 Set
3 Reps
-
6
Deficit Push Up2 Sets
8 Reps
-
7
Kettlebell Swing3 Sets
20 Reps
-
8
Eccentric Push Up2 Sets
5 Reps
-
9
Farmer's Walk (Weighted)2 Sets
1 mins
-