Mark’s Strength Training Routine

This 5-day hybrid training program is designed to develop total-body strength, athletic conditioning, and basketball performance. Combining traditional resistance training with high-intensity cardio and skill-focused basketball drills, it targets all major muscle groups twice weekly while enhancing agility, shooting mechanics, and endurance. Whether you’re looking to build a stronger frame, improve your game, or stay court-ready year-round, this plan balances power, performance, and precision—all within efficient 60–90 minute sessions.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Chest Fly (Machine)

Wide Grip Lat Pulldown

Incline Chest Press (Machine)

Hammer Curl (Dumbbell)

Cable Crossover

Lat Prayer

Bicep Curl (Machine)

Chest Press (Machine)

Hanging Knee Raise

Hanging Oblique Knee Raise

1km Row

Monday: Chest/Back/Biceps

Squat (Low Bar)

Reverse Lunge (Barbell)

Romanian Deadlift (Barbell)

Standing Calf Raise

Hamstring Curl

Leg Extension

Seated Calf Raise

Bicycle Crunch

Lateral Shuffle

Jump Rope

Cycling

Wednesday: Legs

Reverse Bicep Curl (EZ Bar)

Dumbbell Row

Hyperextension

Thursday: Chest/Back/Bicep

Lateral Raise (Dumbbell)

Shrug (Dumbbell)

Face Pull

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Cable)

Shoulder Press (Machine)

Farmer's Walk (Weighted)

Wood Chop

Treadmill

Fri: Shoulders/Traps/Triceps

Rear Delt Fly (Machine)

Arnold Press

Tues: Shoulders/Traps/Triceps

Deadlift (Barbell)

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