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BoostcampPNG

soccer

by Jose F.
10 athletes joined

Program Description

speed strength agility

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 16, 2024 12:32
  • Last Edited
    Jun 18, 2025 11:15

Summary

Unleash your inner athlete with this 4-week soccer-specific training program designed to enhance your strength, agility, and endurance on the field. Committing to just three days a week, you'll engage in a variety of targeted exercises, including barbell squats and Romanian deadlifts, to build powerful legs and a strong core. Each session is crafted to improve your performance while keeping your workouts dynamic and engaging. Get ready to elevate your game and dominate the pitch!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.9%
Quadriceps
10.6%
Lats
9.7%
Upper Back
9.7%
Glutes
8.9%
Chest
8.9%
Triceps
8.5%
Biceps
7.6%
Hamstrings
6.8%
Middle Delts
5.9%
Lower Back
3.8%
Abs
3%
Other
2.1%
Adductors
1.3%
Forearms
0.8%
Rear Delts
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Push Up
3
12 reps
-
6
Pullover (Dumbbell)
3
12 reps
-
7
Seated Row (Cable)
3
12 reps
-
8
Chin-Up (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Push Up
3
12 reps
-
6
Pullover (Dumbbell)
3
12 reps
-
7
Seated Row (Cable)
3
12 reps
-
8
Chin-Up (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Romanian Deadlift (Barbell)
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Bicep Curl (Dumbbell)
4
12 reps
-
5
Push Up
4
12 reps
-
6
Pullover (Dumbbell)
4
12 reps
-
7
Seated Row (Cable)
4
12 reps
-
8
Chin-Up (Bodyweight)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Romanian Deadlift (Barbell)
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Bicep Curl (Dumbbell)
4
12 reps
-
5
Push Up
4
12 reps
-
6
Pullover (Dumbbell)
4
12 reps
-
7
Seated Row (Cable)
4
12 reps
-
8
Chin-Up (Bodyweight)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
-
2
Hyperextension
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Upright Row (Dumbbell)
3
12 reps
-
6
Push Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
-
2
Hyperextension
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Upright Row (Dumbbell)
3
12 reps
-
6
Push Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
12 reps
-
2
Hyperextension
4
12 reps
-
3
Leg Extension
4
12 reps
-
4
Lat Pulldown
4
12 reps
-
5
Upright Row (Dumbbell)
4
12 reps
-
6
Push Up
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
12 reps
-
2
Hyperextension
4
12 reps
-
3
Leg Extension
4
12 reps
-
4
Lat Pulldown
4
12 reps
-
5
Upright Row (Dumbbell)
4
12 reps
-
6
Push Up
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
3
12 reps
-
2
Box Jump
3
12 reps
-
3
Front Raise
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Push Up
3
12 reps
-
6
Kettlebell Gorilla Row
3
12 reps
-
7
Military Press (Barbell)
3
12 reps
-
8
Dip (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
3
12 reps
-
2
Box Jump
3
12 reps
-
3
Front Raise
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Push Up
3
12 reps
-
6
Kettlebell Gorilla Row
3
12 reps
-
7
Military Press (Barbell)
3
12 reps
-
8
Dip (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
4
12 reps
-
2
Box Jump
4
12 reps
-
3
Front Raise
4
12 reps
-
4
Hammer Curl
4
12 reps
-
5
Push Up
4
12 reps
-
6
Kettlebell Gorilla Row
4
12 reps
-
7
Military Press (Barbell)
4
12 reps
-
8
Dip (Bodyweight)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
4
12 reps
-
2
Box Jump
4
12 reps
-
3
Front Raise
4
12 reps
-
4
Hammer Curl
4
12 reps
-
5
Push Up
4
12 reps
-
6
Kettlebell Gorilla Row
4
12 reps
-
7
Military Press (Barbell)
4
12 reps
-
8
Dip (Bodyweight)
4
12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
3 Sets
12 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
5
Push Up
3 Sets
12 Reps
-
6
Pullover (Dumbbell)
3 Sets
12 Reps
-
7
Seated Row (Cable)
3 Sets
12 Reps
-
8
Chin-Up (Bodyweight)
3 Sets
12 Reps
-
Day 2
1
Step-Up (Weighted)
3 Sets
12 Reps
-
2
Hyperextension
3 Sets
12 Reps
-
3
Leg Extension
3 Sets
12 Reps
-
4
Lat Pulldown
3 Sets
12 Reps
-
5
Upright Row (Dumbbell)
3 Sets
12 Reps
-
6
Push Up
3 Sets
12 Reps
-
Day 3
1
Lunge (Bodyweight)
3 Sets
12 Reps
-
2
Box Jump
3 Sets
12 Reps
-
3
Front Raise
3 Sets
12 Reps
-
4
Hammer Curl
3 Sets
12 Reps
-
5
Push Up
3 Sets
12 Reps
-
6
Kettlebell Gorilla Row
3 Sets
12 Reps
-
7
Military Press (Barbell)
3 Sets
12 Reps
-
8
Dip (Bodyweight)
3 Sets
12 Reps
-