Discus Workout Plan

4 Weeks / 4 Days per Week / Intermediate

0 ratings

Workout Summary

A champion discus thrower must possess strength, explosiveness and great technique. Combining this discus workout with your discus training will enable you to master all three of the vitally important aspects that will help you rise above the competition. If you are ready to excel in discus compe... more

A champion discus thrower must possess strength, explosiveness and great technique. Combining this discus workout with your discus training will enable you to master all three of the vitally important aspects that will help you rise above the competition. If you are ready to excel in discus competition, this plan is your blueprint.

Total Body Attention

Every muscle group in the body is important to great discus throwers. Building strong upper- and lower-body muscles, including the core, will provide supreme power. Strength alone, however, is not enough. The discus thrower workout contained here will help you harness both strength and explosive power. Explosive use of the muscles is what will set you apart from those who simply train for strength.

A Full Week

With four days of discus workouts, your week will be a full one. Since discus track and field practice will also be necessary, you should experiment with the timing of your workouts. Some people respond better to weight training on non-practice days. Others prefer to do their discus training immediately following or preceding their weight workouts. The combination that feels best to you and still allows you adequate rest and recovery should be utilized.

Training at a Glance

This total-body program is broken down into these four separate routines: the Upper Body Workout, the Legs Workout, the Plyometric Workout and the Core Workout. The first two workouts will focus on a straight-set design, emphasizing powerful movements and low to mid-range repetitions. One minute rest periods will give you efficient recovery time between sets to perform all exercises with perfect form and adequate resistance.

The Plyometric Workout should follow the Legs Workout with at least a full day of recovery in-between. Since plyometric work includes jumping exercises, doing these two workouts without a day of rest can lead to overtraining of the legs, soreness and injury. The Plyometric Workout will combine straight sets and circuit training.

The Core Workout completes the discus workouts for the week and is a circuit routine dedicated to the abdominals and obliques. These muscles provide a center of power and the added force for the twisting movement used in proper discus throws. Additionally, a strong core helps create superb balance, which can also set apart the elite from the average.

The Discus Workout Plan is truly all-inclusive. It combines the right type of work with the right amount. You will build great strength and explosive power – the key elements in ensuring elite performance. Proper nutrition, adequate rest, and following this plan can dramatically improve both your ability and skill. If your aim is to be the best in discus track and field competition, get started with this plan today!

Discus Workout Plan

4 Weeks / 4 Days per Week / Intermediate

0 ratings
Discus Workout Plan

Discus Workout Plan

4 Weeks / 4 Days per Week / Intermediate

0 ratings

Workout Summary

A champion discus thrower must possess strength, explosiveness and great technique. Combining this discus workout with your discus training will enable you to master all three of the vitally important aspects that will help you rise above the competition. If you are ready to excel in discus compe... more

A champion discus thrower must possess strength, explosiveness and great technique. Combining this discus workout with your discus training will enable you to master all three of the vitally important aspects that will help you rise above the competition. If you are ready to excel in discus competition, this plan is your blueprint.

Total Body Attention

Every muscle group in the body is important to great discus throwers. Building strong upper- and lower-body muscles, including the core, will provide supreme power. Strength alone, however, is not enough. The discus thrower workout contained here will help you harness both strength and explosive power. Explosive use of the muscles is what will set you apart from those who simply train for strength.

A Full Week

With four days of discus workouts, your week will be a full one. Since discus track and field practice will also be necessary, you should experiment with the timing of your workouts. Some people respond better to weight training on non-practice days. Others prefer to do their discus training immediately following or preceding their weight workouts. The combination that feels best to you and still allows you adequate rest and recovery should be utilized.

Training at a Glance

This total-body program is broken down into these four separate routines: the Upper Body Workout, the Legs Workout, the Plyometric Workout and the Core Workout. The first two workouts will focus on a straight-set design, emphasizing powerful movements and low to mid-range repetitions. One minute rest periods will give you efficient recovery time between sets to perform all exercises with perfect form and adequate resistance.

The Plyometric Workout should follow the Legs Workout with at least a full day of recovery in-between. Since plyometric work includes jumping exercises, doing these two workouts without a day of rest can lead to overtraining of the legs, soreness and injury. The Plyometric Workout will combine straight sets and circuit training.

The Core Workout completes the discus workouts for the week and is a circuit routine dedicated to the abdominals and obliques. These muscles provide a center of power and the added force for the twisting movement used in proper discus throws. Additionally, a strong core helps create superb balance, which can also set apart the elite from the average.

The Discus Workout Plan is truly all-inclusive. It combines the right type of work with the right amount. You will build great strength and explosive power – the key elements in ensuring elite performance. Proper nutrition, adequate rest, and following this plan can dramatically improve both your ability and skill. If your aim is to be the best in discus track and field competition, get started with this plan today!

Workout Goals

  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Cable Machine
  • Medicine Ball
  • Box
  • Weight Plates
Show All
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
4 sets, 10,8,8,6 reps, 01:00 rest
4 -- --:--:-- 10,8,8,6 -- 01:00
Default
Chest / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Make sure that you are warmed up and stretched out before you start each workout.

Being good at throwing the discus takes great technique and practice but if you are not in weight room improving your strength and explosiveness then you are severely limiting yourself as an athlete. This discus workout is designed to help you capitalize on your strength and explosiveness. Along with this workout you need to be eating right and getting enough sleep.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Outer thighs secondary Forearms secondary Middle back secondary Groin secondary Traps secondary Chest primary Obliques primary Quads primary Triceps primary Glutes primary Calves primary Shoulders primary Abs primary Lats primary Hamstrings primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
4 sets, 10,8,6,6 reps, 01:00 rest
4 -- --:--:-- 10,8,6,6 -- 01:00
Default
Quads / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Hamstrings / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Make sure that you are warmed up and stretched out before you start each workout.

Being good at throwing the discus takes great technique and practice but if you are not in weight room improving your strength and explosiveness then you are severely limiting yourself as an athlete. This discus workout is designed to help you capitalize on your strength and explosiveness. Along with this workout you need to be eating right and getting enough sleep.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Outer thighs secondary Forearms secondary Middle back secondary Groin secondary Traps secondary Chest primary Obliques primary Quads primary Triceps primary Glutes primary Calves primary Shoulders primary Abs primary Lats primary Hamstrings primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Glutes / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Obliques / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Make sure that you are warmed up and stretched out before you start each workout.

Being good at throwing the discus takes great technique and practice but if you are not in weight room improving your strength and explosiveness then you are severely limiting yourself as an athlete. This discus workout is designed to help you capitalize on your strength and explosiveness. Along with this workout you need to be eating right and getting enough sleep.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Outer thighs secondary Forearms secondary Middle back secondary Groin secondary Traps secondary Chest primary Obliques primary Quads primary Triceps primary Glutes primary Calves primary Shoulders primary Abs primary Lats primary Hamstrings primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Expert
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Obliques / Intermediate
3 sets, 8 reps
3 -- --:--:-- 8 -- --:--
Default
Obliques / Intermediate
3 sets, 8 reps
3 -- --:--:-- 8 -- --:--
Default
Obliques / Intermediate
3 sets, 8 reps
3 -- --:--:-- 8 -- --:--
Default
Abs / Expert
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Exercise thumb
Obliques / Expert
3 sets, 00:00:30
3 -- 00:00:30 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Take 2-3 minutes to rest after going through the workout each time. Make sure that you are warmed up and stretched out before you start each workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Outer thighs secondary Forearms secondary Middle back secondary Groin secondary Traps secondary Chest primary Obliques primary Quads primary Triceps primary Glutes primary Calves primary Shoulders primary Abs primary Lats primary Hamstrings primary Biceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
4 sets, 10,8,8,6 reps, 01:00 rest
4 -- --:--:-- 10,8,8,6 -- 01:00
Default
Chest / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Make sure that you are warmed up and stretched out before you start each workout.

Being good at throwing the discus takes great technique and practice but if you are not in weight room improving your strength and explosiveness then you are severely limiting yourself as an athlete. This discus workout is designed to help you capitalize on your strength and explosiveness. Along with this workout you need to be eating right and getting enough sleep.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Outer thighs secondary Forearms secondary Middle back secondary Groin secondary Traps secondary Chest primary Obliques primary Quads primary Triceps primary Glutes primary Calves primary Shoulders primary Abs primary Lats primary Hamstrings primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
4 sets, 10,8,6,6 reps, 01:00 rest
4 -- --:--:-- 10,8,6,6 -- 01:00
Default
Quads / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Hamstrings / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Make sure that you are warmed up and stretched out before you start each workout.

Being good at throwing the discus takes great technique and practice but if you are not in weight room improving your strength and explosiveness then you are severely limiting yourself as an athlete. This discus workout is designed to help you capitalize on your strength and explosiveness. Along with this workout you need to be eating right and getting enough sleep.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Outer thighs secondary Forearms secondary Middle back secondary Groin secondary Traps secondary Chest primary Obliques primary Quads primary Triceps primary Glutes primary Calves primary Shoulders primary Abs primary Lats primary Hamstrings primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Glutes / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Obliques / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Make sure that you are warmed up and stretched out before you start each workout.

Being good at throwing the discus takes great technique and practice but if you are not in weight room improving your strength and explosiveness then you are severely limiting yourself as an athlete. This discus workout is designed to help you capitalize on your strength and explosiveness. Along with this workout you need to be eating right and getting enough sleep.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Outer thighs secondary Forearms secondary Middle back secondary Groin secondary Traps secondary Chest primary Obliques primary Quads primary Triceps primary Glutes primary Calves primary Shoulders primary Abs primary Lats primary Hamstrings primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Expert
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Obliques / Intermediate
3 sets, 8 reps
3 -- --:--:-- 8 -- --:--
Default
Obliques / Intermediate
3 sets, 8 reps
3 -- --:--:-- 8 -- --:--
Default
Obliques / Intermediate
3 sets, 8 reps
3 -- --:--:-- 8 -- --:--
Default
Abs / Expert
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Exercise thumb
Obliques / Expert
3 sets, 00:00:30
3 -- 00:00:30 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Take 2-3 minutes to rest after going through the workout each time. Make sure that you are warmed up and stretched out before you start each workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Outer thighs secondary Forearms secondary Middle back secondary Groin secondary Traps secondary Chest primary Obliques primary Quads primary Triceps primary Glutes primary Calves primary Shoulders primary Abs primary Lats primary Hamstrings primary Biceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
4 sets, 10,8,8,6 reps, 01:00 rest
4 -- --:--:-- 10,8,8,6 -- 01:00
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Make sure that you are warmed up and stretched out before you start each workout.

Being good at throwing the discus takes great technique and practice but if you are not in weight room improving your strength and explosiveness then you are severely limiting yourself as an athlete. This discus workout is designed to help you capitalize on your strength and explosiveness. Along with this workout you need to be eating right and getting enough sleep.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Outer thighs secondary Forearms secondary Middle back secondary Groin secondary Traps secondary Chest primary Obliques primary Quads primary Triceps primary Glutes primary Calves primary Shoulders primary Abs primary Lats primary Hamstrings primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
4 sets, 10,8,6,6 reps, 01:00 rest
4 -- --:--:-- 10,8,6,6 -- 01:00
Default
Quads / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Hamstrings / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Calves / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Make sure that you are warmed up and stretched out before you start each workout.

Being good at throwing the discus takes great technique and practice but if you are not in weight room improving your strength and explosiveness then you are severely limiting yourself as an athlete. This discus workout is designed to help you capitalize on your strength and explosiveness. Along with this workout you need to be eating right and getting enough sleep.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Outer thighs secondary Forearms secondary Middle back secondary Groin secondary Traps secondary Chest primary Obliques primary Quads primary Triceps primary Glutes primary Calves primary Shoulders primary Abs primary Lats primary Hamstrings primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Glutes / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Chest / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Abs / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Abs / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Obliques / Intermediate
3 sets, 16 reps
3 -- --:--:-- 16 -- --:--
Default
Abs / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Shoulders / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Make sure that you are warmed up and stretched out before you start each workout.

Being good at throwing the discus takes great technique and practice but if you are not in weight room improving your strength and explosiveness then you are severely limiting yourself as an athlete. This discus workout is designed to help you capitalize on your strength and explosiveness. Along with this workout you need to be eating right and getting enough sleep.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Outer thighs secondary Forearms secondary Middle back secondary Groin secondary Traps secondary Chest primary Obliques primary Quads primary Triceps primary Glutes primary Calves primary Shoulders primary Abs primary Lats primary Hamstrings primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Intermediate
3 sets, 30 reps
3 -- --:--:-- 30 -- --:--
Default
Abs / Expert
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Obliques / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Obliques / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Obliques / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Expert
3 sets, 00:01:30
3 -- 00:01:30 -- -- --:--
Exercise thumb
Obliques / Expert
3 sets, 00:00:45
3 -- 00:00:45 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Take 2-3 minutes to rest after going through the workout each time. Make sure that you are warmed up and stretched out before you start each workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Outer thighs secondary Forearms secondary Middle back secondary Groin secondary Traps secondary Chest primary Obliques primary Quads primary Triceps primary Glutes primary Calves primary Shoulders primary Abs primary Lats primary Hamstrings primary Biceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
4 sets, 10,8,8,6 reps, 01:00 rest
4 -- --:--:-- 10,8,8,6 -- 01:00
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Make sure that you are warmed up and stretched out before you start each workout.

Being good at throwing the discus takes great technique and practice but if you are not in weight room improving your strength and explosiveness then you are severely limiting yourself as an athlete. This discus workout is designed to help you capitalize on your strength and explosiveness. Along with this workout you need to be eating right and getting enough sleep.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Outer thighs secondary Forearms secondary Middle back secondary Groin secondary Traps secondary Chest primary Obliques primary Quads primary Triceps primary Glutes primary Calves primary Shoulders primary Abs primary Lats primary Hamstrings primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
4 sets, 10,8,6,6 reps, 01:00 rest
4 -- --:--:-- 10,8,6,6 -- 01:00
Default
Quads / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Hamstrings / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Calves / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Make sure that you are warmed up and stretched out before you start each workout.

Being good at throwing the discus takes great technique and practice but if you are not in weight room improving your strength and explosiveness then you are severely limiting yourself as an athlete. This discus workout is designed to help you capitalize on your strength and explosiveness. Along with this workout you need to be eating right and getting enough sleep.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Outer thighs secondary Forearms secondary Middle back secondary Groin secondary Traps secondary Chest primary Obliques primary Quads primary Triceps primary Glutes primary Calves primary Shoulders primary Abs primary Lats primary Hamstrings primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Glutes / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Chest / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Abs / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Abs / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Obliques / Intermediate
3 sets, 16 reps
3 -- --:--:-- 16 -- --:--
Default
Abs / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Shoulders / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Make sure that you are warmed up and stretched out before you start each workout.

Being good at throwing the discus takes great technique and practice but if you are not in weight room improving your strength and explosiveness then you are severely limiting yourself as an athlete. This discus workout is designed to help you capitalize on your strength and explosiveness. Along with this workout you need to be eating right and getting enough sleep.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Outer thighs secondary Forearms secondary Middle back secondary Groin secondary Traps secondary Chest primary Obliques primary Quads primary Triceps primary Glutes primary Calves primary Shoulders primary Abs primary Lats primary Hamstrings primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Intermediate
3 sets, 30 reps
3 -- --:--:-- 30 -- --:--
Default
Abs / Expert
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Obliques / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Obliques / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Obliques / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Expert
3 sets, 00:01:30
3 -- 00:01:30 -- -- --:--
Exercise thumb
Obliques / Expert
3 sets, 00:00:45
3 -- 00:00:45 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Take 2-3 minutes to rest after going through the workout each time. Make sure that you are warmed up and stretched out before you start each workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Outer thighs secondary Forearms secondary Middle back secondary Groin secondary Traps secondary Chest primary Obliques primary Quads primary Triceps primary Glutes primary Calves primary Shoulders primary Abs primary Lats primary Hamstrings primary Biceps primary Muscles diagram

Workout Goals

  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Cable Machine
  • Medicine Ball
  • Box
  • Weight Plates
Show All

115 people started this plan

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Discus Workout Plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Cable Machine
  • Medicine Ball
  • Box
  • Weight Plates
Show All

115 people started this plan