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BoostcampPNG

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 08, 2025 04:21
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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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
-