Scribd Logo
Upload

Welcome to Scribd!

  • 8 views

    MY Workoutplan

    Uploaded by

    volleyball vines

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    MY Workoutplan

    Uploaded by

    volleyball vines
    8 views5 pages

    Original Title

    MY workoutplan

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    8 views5 pages

    MY Workoutplan

    Uploaded by

    volleyball vines

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 5

    General Guidelines

     Frequency: 5-6 days a week.


     Duration: Each session should last about 60-90
    minutes.
     Warm-up: 10-15 minutes of dynamic stretching
    focusing on lower body mobility.
     Cool Down: 5-10 minutes of static stretching post-
    workout.
    Weekly Workout Plan
    Weeks 1-4: Foundation Phase
    Day 1: Lower Body Strength & Stability
     Bodyweight Squats: 3 sets of 10-15 reps
     Single-Leg Balance Exercises: 3 sets of 30 seconds
    per leg
     Step-Ups (low height): 3 sets of 10-12 reps per leg
     Seated Leg Curl (machine or resistance band): 3
    sets of 10-12 reps
     Calf Raises: 4 sets of 12-15 reps
    Day 2: Upper Body Strength
     Push-Ups (knee or standard): 4 sets of 8-10 reps
     Bent-over Dumbbell Rows: 4 sets of 8-10 reps
     Dumbbell Shoulder Press: 3 sets of 8-10 reps
     Plank Rows: 3 sets of 8-10 reps per side
     Tricep Dips (on bench): 3 sets of 8-10 reps
    Day 3: Core & Conditioning
     Plank Variations: 3 sets of 30-60 seconds
     Burpees (modified if necessary): 3 sets of 8-10
    reps
     Leg Raises: 3 sets of 10-12 reps
     Mountain Climbers (slow and controlled): 3 sets
    of 30 seconds
    Day 4: Lower Body Strength Focus
     Goblet Squats: 4 sets of 8-10 reps
     Deadlifts (Romanian or sumo): 4 sets of 6-8 reps
     Single-Leg Deadlifts: 3 sets of 8-10 reps per leg
     Walking Lunges: 3 sets of 10-12 reps per leg
     Seated Calf Raises: 4 sets of 12-15 reps
    Day 5: Active Recovery or Mobility Work
     Light cardio (brisk walking, jogging in place) for
    20-30 minutes
     Focus on mobility work, especially for hips and
    knees.
    Weeks 5-8: Strength & Power Phase
    Day 1: Lower Body Strength
     Barbell or Dumbbell Squats: 4 sets of 6-8 reps
     Deadlifts (Trap Bar or Dumbbell): 4 sets of 6-8
    reps
     Single-Leg Glute Bridges: 3 sets of 10-12 reps per
    leg
     Seated Leg Curl: 3 sets of 10-12 reps
     Calf Raises (single-leg): 4 sets of 10-12 reps per leg
    Day 2: Upper Body Power
     Barbell Bench Press (or dumbbell press): 4 sets of
    6-8 reps
     Pull-Ups (assisted if necessary): 4 sets of 6-8 reps
     Push Press: 3 sets of 6-8 reps
     Dumbbell Rows: 3 sets of 8-10 reps
     Bicep Curls: 3 sets of 10-12 reps
    Day 3: Core & Conditioning
     Plank Variations: 3 sets of 30-60 seconds
     Russian Twists: 3 sets of 10-12 reps per side
     Burpees (modified if necessary): 3 sets of 8-10
    reps
     Leg Raises: 3 sets of 10-12 reps
    Day 4: Lower Body Strength Focus
     Barbell Back Squats: 4 sets of 6-8 reps
     Trap Bar Deadlifts: 4 sets of 6-8 reps
     Plyometric Lunges (if comfortable): 3 sets of 6-8
    reps per leg
     Single-Leg Squats (assisted if needed): 3 sets of 6-
    8 reps per leg
     Calf Raises: 4 sets of 12-15 reps
    Day 5: Active Recovery or Sport-Specific Drills
     Light cardio or sport-specific drills for 30-45
    minutes.
    Weeks 9-12: Performance Phase
    Day 1: Lower Body Power & Strength
     Barbell Back Squats: 4 sets of 6-8 reps
     Trap Bar Deadlifts: 4 sets of 6-8 reps
     Single-Leg Deadlifts: 3 sets of 8-10 reps per leg
     Seated Leg Curl: 3 sets of 10-12 reps
     Calf Raises (single-leg): 4 sets of 10-12 reps per leg
    Day 2: Upper Body Endurance
     Dumbbell Bench Press: 4 sets of 8-10 reps
     Lat Pulldowns (or resistance bands): 4 sets of 10-
    12 reps
     Arnold Press: 3 sets of 8-10 reps
     Tricep Extensions: 3 sets of 10-12 reps
     Core Circuit (planks, leg raises, bicycle crunches):
    15-20 minutes
    Day 3: Core & Conditioning
     Plank Variations: 3 sets of 30-60 seconds
     Mountain Climbers: 3 sets of 30 seconds
     Burpees (modified if necessary): 3 sets of 8-10
    reps
     Leg Raises: 3 sets of 10-12 reps
    Day 4: Sport-Specific Training
     Incorporate drills specific to your sport (e.g.,
    sprinting, jumping, lateral movements).
    Day 5: Active Recovery
     Light cardio or stretching for recovery.

    You might also like