soccer | Workout Programs | Boostcamp App |

soccer

by Jose F.

4 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

Jul 12, 2024 09:28

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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