Program Description
Improving soccer fitness
Program Overview
- LevelNovice, Intermediate, Advanced, Beginner
- GoalAthletics
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJul 25, 2024 12:09
- Last EditedJul 09, 2025 08:11
Summary
Elevate your game with this 8-week Soccer Fitness, Strength, and Conditioning Training program designed specifically for aspiring soccer players. Committing to five days a week, you'll engage in targeted workouts that enhance your lower and upper body strength while boosting endurance and agility. Each session is packed with dynamic exercises like box jumps, squats, and med ball slams, ensuring you build explosive power and resilience on the field. Get ready to transform your fitness and take your soccer performance to the next level!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
-
2
Standing Calf Raise
3
15 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 6
5
Squat (Barbell)
3
6 reps
RPE 9
6
Hip Thrust (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
-
2
Standing Calf Raise
3
15 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 6
5
Squat (Barbell)
3
6 reps
RPE 9
6
Hip Thrust (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
-
2
Standing Calf Raise
3
15 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 6
5
Squat (Barbell)
3
6 reps
RPE 9
6
Hip Thrust (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
-
2
Standing Calf Raise
3
15 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 6
5
Squat (Barbell)
3
6 reps
RPE 9
6
Hip Thrust (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
-
2
Standing Calf Raise
3
15 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 6
5
Squat (Barbell)
3
6 reps
RPE 9
6
Hip Thrust (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
-
2
Standing Calf Raise
3
15 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 6
5
Squat (Barbell)
3
6 reps
RPE 9
6
Hip Thrust (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
-
2
Standing Calf Raise
3
15 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 6
5
Squat (Barbell)
3
6 reps
RPE 9
6
Hip Thrust (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
-
2
Standing Calf Raise
3
15 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 6
5
Squat (Barbell)
3
6 reps
RPE 9
6
Hip Thrust (Barbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
15 reps
-
2
Med Ball Slam
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Barbell Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
15 reps
-
2
Med Ball Slam
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Barbell Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
15 reps
-
2
Med Ball Slam
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Barbell Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
15 reps
-
2
Med Ball Slam
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Barbell Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
15 reps
-
2
Med Ball Slam
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Barbell Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
15 reps
-
2
Med Ball Slam
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Barbell Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
15 reps
-
2
Med Ball Slam
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Barbell Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
15 reps
-
2
Med Ball Slam
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Barbell Row
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Double Leg Multi-Directional Pogo
3
5 reps
-
2
Split Squat Jump
3
5 reps
-
3
Kettlebell Swing
3
10 reps
-
4
Jump Switch Lunge
3
5 reps
-
5
Med Ball Slam
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Double Leg Multi-Directional Pogo
3
5 reps
-
2
Split Squat Jump
3
5 reps
-
3
Kettlebell Swing
3
10 reps
-
4
Jump Switch Lunge
3
5 reps
-
5
Med Ball Slam
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Double Leg Multi-Directional Pogo
3
5 reps
-
2
Split Squat Jump
3
5 reps
-
3
Kettlebell Swing
3
10 reps
-
4
Jump Switch Lunge
3
5 reps
-
5
Med Ball Slam
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Double Leg Multi-Directional Pogo
3
5 reps
-
2
Split Squat Jump
3
5 reps
-
3
Kettlebell Swing
3
10 reps
-
4
Jump Switch Lunge
3
5 reps
-
5
Med Ball Slam
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Double Leg Multi-Directional Pogo
3
5 reps
-
2
Split Squat Jump
3
5 reps
-
3
Kettlebell Swing
3
10 reps
-
4
Jump Switch Lunge
3
5 reps
-
5
Med Ball Slam
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Double Leg Multi-Directional Pogo
3
5 reps
-
2
Split Squat Jump
3
5 reps
-
3
Kettlebell Swing
3
10 reps
-
4
Jump Switch Lunge
3
5 reps
-
5
Med Ball Slam
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Double Leg Multi-Directional Pogo
3
5 reps
-
2
Split Squat Jump
3
5 reps
-
3
Kettlebell Swing
3
10 reps
-
4
Jump Switch Lunge
3
5 reps
-
5
Med Ball Slam
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Double Leg Multi-Directional Pogo
3
5 reps
-
2
Split Squat Jump
3
5 reps
-
3
Kettlebell Swing
3
10 reps
-
4
Jump Switch Lunge
3
5 reps
-
5
Med Ball Slam
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
20 reps
-
3
Hanging Leg Raise
3
12 reps
-
4
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
20 reps
-
3
Hanging Leg Raise
3
12 reps
-
4
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
20 reps
-
3
Hanging Leg Raise
3
12 reps
-
4
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
20 reps
-
3
Hanging Leg Raise
3
12 reps
-
4
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
20 reps
-
3
Hanging Leg Raise
3
12 reps
-
4
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
20 reps
-
3
Hanging Leg Raise
3
12 reps
-
4
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
20 reps
-
3
Hanging Leg Raise
3
12 reps
-
4
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
20 reps
-
3
Hanging Leg Raise
3
12 reps
-
4
Bicycle Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Leg Press
3
10 reps
-
5
Barbell Row
3
10 reps
-
6
Battle Ropes
3
0.5 mins
-
7
Hamstring Curl
3
10 reps
-
8
Standing Calf Raise
3
15 reps
-
9
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Leg Press
3
10 reps
-
5
Barbell Row
3
10 reps
-
6
Battle Ropes
3
0.5 mins
-
7
Hamstring Curl
3
10 reps
-
8
Standing Calf Raise
3
15 reps
-
9
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Leg Press
3
10 reps
-
5
Barbell Row
3
10 reps
-
6
Battle Ropes
3
0.5 mins
-
7
Hamstring Curl
3
10 reps
-
8
Standing Calf Raise
3
15 reps
-
9
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Leg Press
3
10 reps
-
5
Barbell Row
3
10 reps
-
6
Battle Ropes
3
0.5 mins
-
7
Hamstring Curl
3
10 reps
-
8
Standing Calf Raise
3
15 reps
-
9
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Leg Press
3
10 reps
-
5
Barbell Row
3
10 reps
-
6
Battle Ropes
3
0.5 mins
-
7
Hamstring Curl
3
10 reps
-
8
Standing Calf Raise
3
15 reps
-
9
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Leg Press
3
10 reps
-
5
Barbell Row
3
10 reps
-
6
Battle Ropes
3
0.5 mins
-
7
Hamstring Curl
3
10 reps
-
8
Standing Calf Raise
3
15 reps
-
9
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Leg Press
3
10 reps
-
5
Barbell Row
3
10 reps
-
6
Battle Ropes
3
0.5 mins
-
7
Hamstring Curl
3
10 reps
-
8
Standing Calf Raise
3
15 reps
-
9
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Leg Press
3
10 reps
-
5
Barbell Row
3
10 reps
-
6
Battle Ropes
3
0.5 mins
-
7
Hamstring Curl
3
10 reps
-
8
Standing Calf Raise
3
15 reps
-
9
Seated Calf Raise
3
15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Box Jump4 Sets
5 Reps
-
2
Standing Calf Raise3 Sets
15 Reps
@6
3
Bulgarian Split Squat (Dumbbell)3 Sets
8 Reps
@8
4
Seated Calf Raise3 Sets
15 Reps
@6
5
Squat (Barbell)3 Sets
6 Reps
@9
6
Hip Thrust (Barbell)3 Sets
10 Reps
@7
Day 2
1
Abs Crunch (Machine)3 Sets
15 Reps
-
2
Med Ball Slam3 Sets
10 Reps
-
3
Overhead Press (Barbell)3 Sets
10 Reps
-
4
Bench Press (Barbell)3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)2 Sets
15 Reps
-
6
Shrug (Dumbbell)3 Sets
10 Reps
-
7
Lat Pulldown3 Sets
10 Reps
-
8
Barbell Row3 Sets
10 Reps
-
Day 4
1
Plank3 Sets
1 mins
-
2
Russian Twist3 Sets
20 Reps
-
3
Hanging Leg Raise3 Sets
12 Reps
-
4
Bicycle Crunch3 Sets
20 Reps
-
Day 3
1
Double Leg Multi-Directional Pogo3 Sets
5 Reps
-
2
Split Squat Jump3 Sets
5 Reps
-
3
Kettlebell Swing3 Sets
10 Reps
-
4
Jump Switch Lunge3 Sets
5 Reps
-
5
Med Ball Slam3 Sets
10 Reps
-
Day 5
1
Power Clean3 Sets
5 Reps
-
2
Squat (Barbell)3 Sets
8 Reps
-
3
Incline Bench Press (Dumbbell)3 Sets
8 Reps
-
4
Leg Press3 Sets
10 Reps
-
5
Barbell Row3 Sets
10 Reps
-
6
Battle Ropes3 Sets
0.5 mins
-
7
Hamstring Curl3 Sets
10 Reps
-
8
Standing Calf Raise3 Sets
15 Reps
-
9
Seated Calf Raise3 Sets
15 Reps
-