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Volleyball Ultimate Training Plan

by VileloveSaga

Program Description

Get good at volleyball

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 06, 2025 05:11
  • Last Edited
    Jul 10, 2025 01:18

Summary

Elevate your game with the Volleyball Ultimate Training Plan, a comprehensive 12-week program designed for serious athletes. Committing just three days a week, you'll focus on strength, agility, and explosive power through a variety of targeted exercises, including deadlifts, squats, and lunges. Each session is structured to enhance your performance on the court, building the muscle groups essential for volleyball success. Get ready to spike your fitness and dominate your next match!
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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
Single Leg Romanian Deadlift
4
8-10 reps
-
2
Lunge (Dumbbell)
4
8-10 reps
-
3
Squat (Barbell)
4
8-10 reps
-
4
Lateral Lunge
4
8-10 reps
-
5
Rotational Landmine Push Press
4
8-10 reps
-
6
Leg Pull-In
4
8-10 reps
-
7
Vertical Jump
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
4
8-10 reps
-
2
Lunge (Dumbbell)
4
8-10 reps
-
3
Squat (Barbell)
4
8-10 reps
-
4
Lateral Lunge
4
8-10 reps
-
5
Rotational Landmine Push Press
4
8-10 reps
-
6
Leg Pull-In
4
8-10 reps
-
7
Vertical Jump
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
4
8-10 reps
-
2
Lunge (Dumbbell)
4
8-10 reps
-
3
Squat (Barbell)
4
8-10 reps
-
4
Lateral Lunge
4
8-10 reps
-
5
Rotational Landmine Push Press
4
8-10 reps
-
6
Leg Pull-In
4
8-10 reps
-
7
Vertical Jump
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
4
8-10 reps
-
2
Lunge (Dumbbell)
4
8-10 reps
-
3
Squat (Barbell)
4
8-10 reps
-
4
Lateral Lunge
4
8-10 reps
-
5
Rotational Landmine Push Press
4
8-10 reps
-
6
Leg Pull-In
4
8-10 reps
-
7
Vertical Jump
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
4
10-12 reps
-
2
Lunge (Dumbbell)
4
10-12 reps
-
3
Squat (Barbell)
4
10-12 reps
-
4
Lateral Lunge
4
10-12 reps
-
5
Rotational Landmine Push Press
4
10-12 reps
-
6
Leg Pull-In
4
10-12 reps
-
7
Vertical Jump
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
4
10-12 reps
-
2
Lunge (Dumbbell)
4
10-12 reps
-
3
Squat (Barbell)
4
10-12 reps
-
4
Lateral Lunge
4
10-12 reps
-
5
Rotational Landmine Push Press
4
10-12 reps
-
6
Leg Pull-In
4
10-12 reps
-
7
Vertical Jump
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
4
10-12 reps
-
2
Lunge (Dumbbell)
4
10-12 reps
-
3
Squat (Barbell)
4
10-12 reps
-
4
Lateral Lunge
4
10-12 reps
-
5
Rotational Landmine Push Press
4
10-12 reps
-
6
Leg Pull-In
4
10-12 reps
-
7
Vertical Jump
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
4
10-12 reps
-
2
Lunge (Dumbbell)
4
10-12 reps
-
3
Squat (Barbell)
4
10-12 reps
-
4
Lateral Lunge
4
10-12 reps
-
5
Rotational Landmine Push Press
4
10-12 reps
-
6
Leg Pull-In
4
10-12 reps
-
7
Vertical Jump
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
4
4-6 reps
-
2
Lunge (Dumbbell)
4
4-6 reps
-
3
Squat (Barbell)
4
4-6 reps
-
4
Lateral Lunge
4
4-6 reps
-
5
Rotational Landmine Push Press
4
4-6 reps
-
6
Leg Pull-In
4
4-6 reps
-
7
Vertical Jump
4
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
4
4-6 reps
-
2
Lunge (Dumbbell)
4
4-6 reps
-
3
Squat (Barbell)
4
4-6 reps
-
4
Lateral Lunge
4
4-6 reps
-
5
Rotational Landmine Push Press
4
4-6 reps
-
6
Leg Pull-In
4
4-6 reps
-
7
Vertical Jump
4
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
4
4-6 reps
-
2
Lunge (Dumbbell)
4
4-6 reps
-
3
Squat (Barbell)
4
4-6 reps
-
4
Lateral Lunge
4
4-6 reps
-
5
Rotational Landmine Push Press
4
4-6 reps
-
6
Leg Pull-In
4
4-6 reps
-
7
Vertical Jump
4
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
4
4-6 reps
-
2
Lunge (Dumbbell)
4
4-6 reps
-
3
Squat (Barbell)
4
4-6 reps
-
4
Lateral Lunge
4
4-6 reps
-
5
Rotational Landmine Push Press
4
4-6 reps
-
6
Leg Pull-In
4
4-6 reps
-
7
Vertical Jump
4
4-6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
8-10 reps
-
2
Pullover (Dumbbell)
4
8-10 reps
-
3
Dumbbell Row
4
8-10 reps
-
4
Pull-Up (Bodyweight)
4
8-10 reps
-
5
Rotational Landmine Push Press
4
8-10 reps
-
6
Lying Side Lateral Raise
4
8-10 reps
-
7
Kettlebell Swing
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
8-10 reps
-
2
Pullover (Dumbbell)
4
8-10 reps
-
3
Dumbbell Row
4
8-10 reps
-
4
Pull-Up (Bodyweight)
4
8-10 reps
-
5
Rotational Landmine Push Press
4
8-10 reps
-
6
Lying Side Lateral Raise
4
8-10 reps
-
7
Kettlebell Swing
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
8-10 reps
-
2
Pullover (Dumbbell)
4
8-10 reps
-
3
Dumbbell Row
4
8-10 reps
-
4
Pull-Up (Bodyweight)
4
8-10 reps
-
5
Rotational Landmine Push Press
4
8-10 reps
-
6
Lying Side Lateral Raise
4
8-10 reps
-
7
Kettlebell Swing
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
8-10 reps
-
2
Pullover (Dumbbell)
4
8-10 reps
-
3
Dumbbell Row
4
8-10 reps
-
4
Pull-Up (Bodyweight)
4
8-10 reps
-
5
Rotational Landmine Push Press
4
8-10 reps
-
6
Lying Side Lateral Raise
4
8-10 reps
-
7
Kettlebell Swing
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
10-12 reps
-
2
Pullover (Dumbbell)
4
10-12 reps
-
3
Dumbbell Row
4
10-12 reps
-
4
Pull-Up (Bodyweight)
4
10-12 reps
-
5
Rotational Landmine Push Press
4
10-12 reps
-
6
Lying Side Lateral Raise
4
10-12 reps
-
7
Kettlebell Swing
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
10-12 reps
-
2
Pullover (Dumbbell)
4
10-12 reps
-
3
Dumbbell Row
4
10-12 reps
-
4
Pull-Up (Bodyweight)
4
10-12 reps
-
5
Rotational Landmine Push Press
4
10-12 reps
-
6
Lying Side Lateral Raise
4
10-12 reps
-
7
Kettlebell Swing
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
10-12 reps
-
2
Pullover (Dumbbell)
4
10-12 reps
-
3
Dumbbell Row
4
10-12 reps
-
4
Pull-Up (Bodyweight)
4
10-12 reps
-
5
Rotational Landmine Push Press
4
10-12 reps
-
6
Lying Side Lateral Raise
4
10-12 reps
-
7
Kettlebell Swing
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
10-12 reps
-
2
Pullover (Dumbbell)
4
10-12 reps
-
3
Dumbbell Row
4
10-12 reps
-
4
Pull-Up (Bodyweight)
4
10-12 reps
-
5
Rotational Landmine Push Press
4
10-12 reps
-
6
Lying Side Lateral Raise
4
10-12 reps
-
7
Kettlebell Swing
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
4-6 reps
-
2
Pullover (Dumbbell)
4
4-6 reps
-
3
Dumbbell Row
4
4-6 reps
-
4
Pull-Up (Bodyweight)
4
4-6 reps
-
5
Rotational Landmine Push Press
4
4-6 reps
-
6
Lying Side Lateral Raise
4
4-6 reps
-
7
Kettlebell Swing
4
4-6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
4-6 reps
-
2
Pullover (Dumbbell)
4
4-6 reps
-
3
Dumbbell Row
4
4-6 reps
-
4
Pull-Up (Bodyweight)
4
4-6 reps
-
5
Rotational Landmine Push Press
4
4-6 reps
-
6
Lying Side Lateral Raise
4
4-6 reps
-
7
Kettlebell Swing
4
4-6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
4-6 reps
-
2
Pullover (Dumbbell)
4
4-6 reps
-
3
Dumbbell Row
4
4-6 reps
-
4
Pull-Up (Bodyweight)
4
4-6 reps
-
5
Rotational Landmine Push Press
4
4-6 reps
-
6
Lying Side Lateral Raise
4
4-6 reps
-
7
Kettlebell Swing
4
4-6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
4-6 reps
-
2
Pullover (Dumbbell)
4
4-6 reps
-
3
Dumbbell Row
4
4-6 reps
-
4
Pull-Up (Bodyweight)
4
4-6 reps
-
5
Rotational Landmine Push Press
4
4-6 reps
-
6
Lying Side Lateral Raise
4
4-6 reps
-
7
Kettlebell Swing
4
4-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff External/Internal
8
8-10 reps
-
2
Hip Thrust (Barbell)
4
8-10 reps
-
3
Lunge (Dumbbell)
4
8-10 reps
-
4
Deficit Push Up
4
8-10 reps
-
5
Rear Delt Fly (Cable)
4
8-10 reps
-
6
Sit Up Hipflexor
4
8-10 reps
-
7
Landmine Press
4
8-10 reps
-
8
Chin-Up (Bodyweight)
4
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff External/Internal
8
8-10 reps
-
2
Hip Thrust (Barbell)
4
8-10 reps
-
3
Lunge (Dumbbell)
4
8-10 reps
-
4
Deficit Push Up
4
8-10 reps
-
5
Rear Delt Fly (Cable)
4
8-10 reps
-
6
Sit Up Hipflexor
4
8-10 reps
-
7
Landmine Press
4
8-10 reps
-
8
Chin-Up (Bodyweight)
4
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff External/Internal
8
8-10 reps
-
2
Hip Thrust (Barbell)
4
8-10 reps
-
3
Lunge (Dumbbell)
4
8-10 reps
-
4
Deficit Push Up
4
8-10 reps
-
5
Rear Delt Fly (Cable)
4
8-10 reps
-
6
Sit Up Hipflexor
4
8-10 reps
-
7
Landmine Press
4
8-10 reps
-
8
Chin-Up (Bodyweight)
4
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff External/Internal
8
8-10 reps
-
2
Hip Thrust (Barbell)
4
8-10 reps
-
3
Lunge (Dumbbell)
4
8-10 reps
-
4
Deficit Push Up
4
8-10 reps
-
5
Rear Delt Fly (Cable)
4
8-10 reps
-
6
Sit Up Hipflexor
4
8-10 reps
-
7
Landmine Press
4
8-10 reps
-
8
Chin-Up (Bodyweight)
4
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff External/Internal
8
10-12 reps
-
2
Hip Thrust (Barbell)
4
10-12 reps
-
3
Lunge (Dumbbell)
4
10-12 reps
-
4
Deficit Push Up
4
10-12 reps
-
5
Rear Delt Fly (Cable)
4
10-12 reps
-
6
Sit Up Hipflexor
4
10-12 reps
-
7
Landmine Press
4
10-12 reps
-
8
Chin-Up (Bodyweight)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff External/Internal
8
10-12 reps
-
2
Hip Thrust (Barbell)
4
10-12 reps
-
3
Lunge (Dumbbell)
4
10-12 reps
-
4
Deficit Push Up
4
10-12 reps
-
5
Rear Delt Fly (Cable)
4
10-12 reps
-
6
Sit Up Hipflexor
4
10-12 reps
-
7
Landmine Press
4
10-12 reps
-
8
Chin-Up (Bodyweight)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff External/Internal
8
10-12 reps
-
2
Hip Thrust (Barbell)
4
10-12 reps
-
3
Lunge (Dumbbell)
4
10-12 reps
-
4
Deficit Push Up
4
10-12 reps
-
5
Rear Delt Fly (Cable)
4
10-12 reps
-
6
Sit Up Hipflexor
4
10-12 reps
-
7
Landmine Press
4
10-12 reps
-
8
Chin-Up (Bodyweight)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff External/Internal
8
10-12 reps
-
2
Hip Thrust (Barbell)
4
10-12 reps
-
3
Lunge (Dumbbell)
4
10-12 reps
-
4
Deficit Push Up
4
10-12 reps
-
5
Rear Delt Fly (Cable)
4
10-12 reps
-
6
Sit Up Hipflexor
4
10-12 reps
-
7
Landmine Press
4
10-12 reps
-
8
Chin-Up (Bodyweight)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff External/Internal
8
4-6 reps
-
2
Hip Thrust (Barbell)
4
4-6 reps
-
3
Lunge (Dumbbell)
4
4-6 reps
-
4
Deficit Push Up
4
4-6 reps
-
5
Rear Delt Fly (Cable)
4
4-6 reps
-
6
Sit Up Hipflexor
4
4-6 reps
-
7
Landmine Press
4
4-6 reps
-
8
Chin-Up (Bodyweight)
4
4-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff External/Internal
8
4-6 reps
-
2
Hip Thrust (Barbell)
4
4-6 reps
-
3
Lunge (Dumbbell)
4
4-6 reps
-
4
Deficit Push Up
4
4-6 reps
-
5
Rear Delt Fly (Cable)
4
4-6 reps
-
6
Sit Up Hipflexor
4
4-6 reps
-
7
Landmine Press
4
4-6 reps
-
8
Chin-Up (Bodyweight)
4
4-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff External/Internal
8
4-6 reps
-
2
Hip Thrust (Barbell)
4
4-6 reps
-
3
Lunge (Dumbbell)
4
4-6 reps
-
4
Deficit Push Up
4
4-6 reps
-
5
Rear Delt Fly (Cable)
4
4-6 reps
-
6
Sit Up Hipflexor
4
4-6 reps
-
7
Landmine Press
4
4-6 reps
-
8
Chin-Up (Bodyweight)
4
4-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff External/Internal
8
4-6 reps
-
2
Hip Thrust (Barbell)
4
4-6 reps
-
3
Lunge (Dumbbell)
4
4-6 reps
-
4
Deficit Push Up
4
4-6 reps
-
5
Rear Delt Fly (Cable)
4
4-6 reps
-
6
Sit Up Hipflexor
4
4-6 reps
-
7
Landmine Press
4
4-6 reps
-
8
Chin-Up (Bodyweight)
4
4-6 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Single Leg Romanian Deadlift
4 Sets
8-10 Reps
-
2
Lunge (Dumbbell)
4 Sets
8-10 Reps
-
3
Squat (Barbell)
4 Sets
8-10 Reps
-
4
Lateral Lunge
4 Sets
8-10 Reps
-
5
Rotational Landmine Push Press
4 Sets
8-10 Reps
-
6
Leg Pull-In
4 Sets
8-10 Reps
-
7
Vertical Jump
4 Sets
8-10 Reps
-
Day 2
1
Clean Deadlift
4 Sets
8-10 Reps
-
2
Pullover (Dumbbell)
4 Sets
8-10 Reps
-
3
Dumbbell Row
4 Sets
8-10 Reps
-
4
Pull-Up (Bodyweight)
4 Sets
8-10 Reps
-
5
Rotational Landmine Push Press
4 Sets
8-10 Reps
-
6
Lying Side Lateral Raise
4 Sets
8-10 Reps
-
7
Kettlebell Swing
4 Sets
8-10 Reps
-
Day 3
1
Rotator Cuff External/Internal
8 Sets
8-10 Reps
-
2
Hip Thrust (Barbell)
4 Sets
8-10 Reps
-
3
Lunge (Dumbbell)
4 Sets
8-10 Reps
-
4
Deficit Push Up
4 Sets
8-10 Reps
-
5
Rear Delt Fly (Cable)
4 Sets
8-10 Reps
-
6
Sit Up Hipflexor
4 Sets
8-10 Reps
-
7
Landmine Press
4 Sets
8-10 Reps
-
8
Chin-Up (Bodyweight)
4 Sets
8-10 Reps
-