Volleyball Strength Training

7 athletes joined

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

Level
Intermediate
Goal
Athletics
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Apr 21, 2025 12:42
Last Edited
Aug 16, 2025 06:38

Summary

Elevate your game with this 8-week Volleyball Strength Training program designed to enhance your performance on the court. Committing just three days a week, you’ll focus on building lower body strength and power, developing explosive movements, and fortifying your core. Each session combines targeted exercises like squats, deadlifts, and plyometric drills to boost your agility and strength, ensuring you’re ready to spike, serve, and dive with confidence. Get ready to transform your athleticism and dominate your next match!

Muscle Engagement

Front

Back

MuscleSet

Glutes

14.9%

Quadriceps

14.3%

Front Delts

12.7%

Upper Back

9.4%

Hamstrings

8.1%

Middle Delts

6.5%

Chest

5.8%

Abs

5.5%

Triceps

5.2%

Lower Back

3.6%

Calves

2.2%

Lats

2.2%

Olympic

2.2%

Other

2.2%

Rear Delts

1.4%

Forearms

1.4%

Biceps

1.3%

Adductors

1.2%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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

Squat (Barbell)

6 reps

Romanian Deadlift (Dumbbell)

6 reps

Bulgarian Split Squat (Dumbbell)

8 reps

Hip Thrust (Machine)

8 reps

Step-Up (Weighted)

6 reps

Glute Med Kickback

6 reps

Standing Calf Raise

10 reps

Day 1

Squat (Barbell)

6 reps

Romanian Deadlift (Dumbbell)

6 reps

Bulgarian Split Squat (Dumbbell)

8 reps

Hip Thrust (Machine)

8 reps

Step-Up (Weighted)

6 reps

Glute Med Kickback

6 reps

Standing Calf Raise

10 reps

Day 1

Squat (Barbell)

6 reps

Romanian Deadlift (Dumbbell)

6 reps

Bulgarian Split Squat (Dumbbell)

8 reps

Hip Thrust (Machine)

8 reps

Step-Up (Weighted)

6 reps

Glute Med Kickback

6 reps

Standing Calf Raise

10 reps

Day 1

Squat (Barbell)

6 reps

Romanian Deadlift (Dumbbell)

6 reps

Bulgarian Split Squat (Dumbbell)

8 reps

Hip Thrust (Machine)

8 reps

Step-Up (Weighted)

6 reps

Glute Med Kickback

6 reps

Standing Calf Raise

10 reps

Day 1

Squat (Barbell)

6 reps

Romanian Deadlift (Dumbbell)

6 reps

Bulgarian Split Squat (Dumbbell)

8 reps

Hip Thrust (Machine)

8 reps

Step-Up (Weighted)

6 reps

Glute Med Kickback

6 reps

Standing Calf Raise

10 reps

Day 1

Squat (Barbell)

6 reps

Romanian Deadlift (Dumbbell)

6 reps

Bulgarian Split Squat (Dumbbell)

8 reps

Hip Thrust (Machine)

8 reps

Step-Up (Weighted)

6 reps

Glute Med Kickback

6 reps

Standing Calf Raise

10 reps

Day 1

Squat (Barbell)

6 reps

Romanian Deadlift (Dumbbell)

6 reps

Bulgarian Split Squat (Dumbbell)

8 reps

Hip Thrust (Machine)

8 reps

Step-Up (Weighted)

6 reps

Glute Med Kickback

6 reps

Standing Calf Raise

10 reps

Day 1

Squat (Barbell)

6 reps

Romanian Deadlift (Dumbbell)

6 reps

Bulgarian Split Squat (Dumbbell)

8 reps

Hip Thrust (Machine)

8 reps

Step-Up (Weighted)

6 reps

Glute Med Kickback

6 reps

Standing Calf Raise

10 reps

Day 2

Bench Press (Dumbbell)

6 reps

Seated Shoulder Press (Dumbbell)

6 reps

Pull-Up (Assisted)

6 reps

Upright Row (Barbell)

6 reps

Seated Cable Row (Close Grip)

6 reps

Face Pull

8 reps

Lateral Raise (Dumbbell)

8 reps

Front Raise

8 reps

Day 2

Bench Press (Dumbbell)

6 reps

Seated Shoulder Press (Dumbbell)

6 reps

Pull-Up (Assisted)

6 reps

Upright Row (Barbell)

6 reps

Seated Cable Row (Close Grip)

6 reps

Face Pull

8 reps

Lateral Raise (Dumbbell)

8 reps

Front Raise

8 reps

Day 2

Bench Press (Dumbbell)

6 reps

Seated Shoulder Press (Dumbbell)

6 reps

Pull-Up (Assisted)

6 reps

Upright Row (Barbell)

6 reps

Seated Cable Row (Close Grip)

6 reps

Face Pull

8 reps

Lateral Raise (Dumbbell)

8 reps

Front Raise

8 reps

Day 2

Bench Press (Dumbbell)

6 reps

Seated Shoulder Press (Dumbbell)

6 reps

Pull-Up (Assisted)

6 reps

Upright Row (Barbell)

6 reps

Seated Cable Row (Close Grip)

6 reps

Face Pull

8 reps

Lateral Raise (Dumbbell)

8 reps

Front Raise

8 reps

Day 2

Bench Press (Dumbbell)

6 reps

Seated Shoulder Press (Dumbbell)

6 reps

Pull-Up (Assisted)

6 reps

Upright Row (Barbell)

6 reps

Seated Cable Row (Close Grip)

6 reps

Face Pull

8 reps

Lateral Raise (Dumbbell)

8 reps

Front Raise

8 reps

Day 2

Bench Press (Dumbbell)

6 reps

Seated Shoulder Press (Dumbbell)

6 reps

Pull-Up (Assisted)

6 reps

Upright Row (Barbell)

6 reps

Seated Cable Row (Close Grip)

6 reps

Face Pull

8 reps

Lateral Raise (Dumbbell)

8 reps

Front Raise

8 reps

Day 2

Bench Press (Dumbbell)

6 reps

Seated Shoulder Press (Dumbbell)

6 reps

Pull-Up (Assisted)

6 reps

Upright Row (Barbell)

6 reps

Seated Cable Row (Close Grip)

6 reps

Face Pull

8 reps

Lateral Raise (Dumbbell)

8 reps

Front Raise

8 reps

Day 2

Bench Press (Dumbbell)

6 reps

Seated Shoulder Press (Dumbbell)

6 reps

Pull-Up (Assisted)

6 reps

Upright Row (Barbell)

6 reps

Seated Cable Row (Close Grip)

6 reps

Face Pull

8 reps

Lateral Raise (Dumbbell)

8 reps

Front Raise

8 reps

Day 3

Hang Clean

6 reps

Lateral Med Ball Slam

10 reps

Box Jump

8 reps

Med Ball Slam

10 reps

Ladders (Shuffles)

3 reps

Ladders (Double Step)

3 reps

Ladders (Side-To-Side)

3 reps

Ladders (In Outs)

3 reps

Ladders (Single Step)

3 reps

Ladders (In Out Jumps)

3 reps

Ladders (Lateral Double Step)

3 reps

Deficit Push Up

8 reps

Kettlebell Swing

20 reps

Eccentric Push Up

5 reps

Farmer's Walk (Weighted)

1 mins

Day 3

Hang Clean

6 reps

Lateral Med Ball Slam

10 reps

Box Jump

8 reps

Med Ball Slam

10 reps

Ladders (Shuffles)

3 reps

Ladders (Double Step)

3 reps

Ladders (Side-To-Side)

3 reps

Ladders (In Outs)

3 reps

Ladders (Single Step)

3 reps

Ladders (In Out Jumps)

3 reps

Ladders (Lateral Double Step)

3 reps

Deficit Push Up

8 reps

Kettlebell Swing

20 reps

Eccentric Push Up

5 reps

Farmer's Walk (Weighted)

1 mins

Day 3

Hang Clean

6 reps

Lateral Med Ball Slam

10 reps

Box Jump

8 reps

Med Ball Slam

10 reps

Ladders (Shuffles)

3 reps

Ladders (Double Step)

3 reps

Ladders (Side-To-Side)

3 reps

Ladders (In Outs)

3 reps

Ladders (Single Step)

3 reps

Ladders (In Out Jumps)

3 reps

Ladders (Lateral Double Step)

3 reps

Deficit Push Up

8 reps

Kettlebell Swing

20 reps

Eccentric Push Up

5 reps

Farmer's Walk (Weighted)

1 mins

Day 3

Hang Clean

6 reps

Lateral Med Ball Slam

10 reps

Box Jump

8 reps

Med Ball Slam

10 reps

Ladders (Shuffles)

3 reps

Ladders (Double Step)

3 reps

Ladders (Side-To-Side)

3 reps

Ladders (In Outs)

3 reps

Ladders (Single Step)

3 reps

Ladders (In Out Jumps)

3 reps

Ladders (Lateral Double Step)

3 reps

Deficit Push Up

8 reps

Kettlebell Swing

20 reps

Eccentric Push Up

5 reps

Farmer's Walk (Weighted)

1 mins

Day 3

Hang Clean

6 reps

Lateral Med Ball Slam

10 reps

Box Jump

8 reps

Med Ball Slam

10 reps

Ladders (Shuffles)

3 reps

Ladders (Double Step)

3 reps

Ladders (Side-To-Side)

3 reps

Ladders (In Outs)

3 reps

Ladders (Single Step)

3 reps

Ladders (In Out Jumps)

3 reps

Ladders (Lateral Double Step)

3 reps

Deficit Push Up

8 reps

Kettlebell Swing

20 reps

Eccentric Push Up

5 reps

Farmer's Walk (Weighted)

1 mins

Day 3

Hang Clean

6 reps

Lateral Med Ball Slam

10 reps

Box Jump

8 reps

Med Ball Slam

10 reps

Ladders (Shuffles)

3 reps

Ladders (Double Step)

3 reps

Ladders (Side-To-Side)

3 reps

Ladders (In Outs)

3 reps

Ladders (Single Step)

3 reps

Ladders (In Out Jumps)

3 reps

Ladders (Lateral Double Step)

3 reps

Deficit Push Up

8 reps

Kettlebell Swing

20 reps

Eccentric Push Up

5 reps

Farmer's Walk (Weighted)

1 mins

Day 3

Hang Clean

6 reps

Lateral Med Ball Slam

10 reps

Box Jump

8 reps

Med Ball Slam

10 reps

Ladders (Shuffles)

3 reps

Ladders (Double Step)

3 reps

Ladders (Side-To-Side)

3 reps

Ladders (In Outs)

3 reps

Ladders (Single Step)

3 reps

Ladders (In Out Jumps)

3 reps

Ladders (Lateral Double Step)

3 reps

Deficit Push Up

8 reps

Kettlebell Swing

20 reps

Eccentric Push Up

5 reps

Farmer's Walk (Weighted)

1 mins

Day 3

Hang Clean

6 reps

Lateral Med Ball Slam

10 reps

Box Jump

8 reps

Med Ball Slam

10 reps

Ladders (Shuffles)

3 reps

Ladders (Double Step)

3 reps

Ladders (Side-To-Side)

3 reps

Ladders (In Outs)

3 reps

Ladders (Single Step)

3 reps

Ladders (In Out Jumps)

3 reps

Ladders (Lateral Double Step)

3 reps

Deficit Push Up

8 reps

Kettlebell Swing

20 reps

Eccentric Push Up

5 reps

Farmer's Walk (Weighted)

1 mins

Day 1

Squat (Barbell)

4 Sets

6 Reps

Romanian Deadlift (Dumbbell)

4 Sets

6 Reps

Bulgarian Split Squat (Dumbbell)

3 Sets

8 Reps

Hip Thrust (Machine)

3 Sets

8 Reps

Step-Up (Weighted)

3 Sets

6 Reps

Glute Med Kickback

3 Sets

6 Reps

Standing Calf Raise

3 Sets

10 Reps

Day 2

Bench Press (Dumbbell)

4 Sets

6 Reps

Seated Shoulder Press (Dumbbell)

4 Sets

6 Reps

Pull-Up (Assisted)

3 Sets

6 Reps

Upright Row (Barbell)

3 Sets

6 Reps

Seated Cable Row (Close Grip)

2 Sets

6 Reps

Face Pull

2 Sets

8 Reps

Lateral Raise (Dumbbell)

2 Sets

8 Reps

Front Raise

2 Sets

8 Reps

Day 3

Hang Clean

3 Sets

6 Reps

Lateral Med Ball Slam

3 Sets

10 Reps

Box Jump

3 Sets

8 Reps

Med Ball Slam

3 Sets

10 Reps

Ladders (Shuffles)

1 Set

3 Reps

Ladders (Double Step)

1 Set

3 Reps

Ladders (Side-To-Side)

1 Set

3 Reps

Ladders (In Outs)

1 Set

3 Reps

Ladders (Single Step)

1 Set

3 Reps

Ladders (In Out Jumps)

1 Set

3 Reps

Ladders (Lateral Double Step)

1 Set

3 Reps

Deficit Push Up

2 Sets

8 Reps

Kettlebell Swing

3 Sets

20 Reps

Eccentric Push Up

2 Sets

5 Reps

Farmer's Walk (Weighted)

2 Sets

1 mins