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soccer
by Jose F.
1 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
May 16, 2024 09:23
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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
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
Day 1
1
Squat (Barbell)
4 Sets
12 Reps
2
Romanian Deadlift (Barbell)
4 Sets
12 Reps
3
Lateral Raise (Dumbbell)
4 Sets
12 Reps
4
Bicep Curl (Dumbbell)
4 Sets
12 Reps
5
Push Up
4 Sets
12 Reps
6
Pullover (Dumbbell)
4 Sets
12 Reps
7
Seated Row (Cable)
4 Sets
12 Reps
8
Chin-Up (Bodyweight)
4 Sets
12 Reps
Day 2
1
Step-Up (Weighted)
4 Sets
12 Reps
2
Hyperextension
4 Sets
12 Reps
3
Leg Extension
4 Sets
12 Reps
4
Lat Pulldown
4 Sets
12 Reps
5
Upright Row (Dumbbell)
4 Sets
12 Reps
6
Push Up
4 Sets
12 Reps
Day 3
1
Lunge (Bodyweight)
4 Sets
12 Reps
2
Box Jump
4 Sets
12 Reps
3
Front Raise
4 Sets
12 Reps
4
Hammer Curl
4 Sets
12 Reps
5
Push Up
4 Sets
12 Reps
6
Kettlebell Gorilla Row
4 Sets
12 Reps
7
Military Press (Barbell)
4 Sets
12 Reps
8
Dip (Bodyweight)
4 Sets
12 Reps
Day 1
1
Squat (Barbell)
4 Sets
12 Reps
2
Romanian Deadlift (Barbell)
4 Sets
12 Reps
3
Lateral Raise (Dumbbell)
4 Sets
12 Reps
4
Bicep Curl (Dumbbell)
4 Sets
12 Reps
5
Push Up
4 Sets
12 Reps
6
Pullover (Dumbbell)
4 Sets
12 Reps
7
Seated Row (Cable)
4 Sets
12 Reps
8
Chin-Up (Bodyweight)
4 Sets
12 Reps
Day 2
1
Step-Up (Weighted)
4 Sets
12 Reps
2
Hyperextension
4 Sets
12 Reps
3
Leg Extension
4 Sets
12 Reps
4
Lat Pulldown
4 Sets
12 Reps
5
Upright Row (Dumbbell)
4 Sets
12 Reps
6
Push Up
4 Sets
12 Reps
Day 3
1
Lunge (Bodyweight)
4 Sets
12 Reps
2
Box Jump
4 Sets
12 Reps
3
Front Raise
4 Sets
12 Reps
4
Hammer Curl
4 Sets
12 Reps
5
Push Up
4 Sets
12 Reps
6
Kettlebell Gorilla Row
4 Sets
12 Reps
7
Military Press (Barbell)
4 Sets
12 Reps
8
Dip (Bodyweight)
4 Sets
12 Reps