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 EditedJul 09, 2025 04:15
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!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
#
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
-