High School Basketball Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings

Workout Summary

This workout is designed to help you put on size and help you build explosiveness.

High School Basketball Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings
High School Basketball Workout Plan

High School Basketball Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings

Workout Summary

This workout is designed to help you put on size and help you build explosiveness.

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Roman Chair
  • Dumbbells
  • Flat Bench
  • Barbell
  • Leg Press Machine
  • Chin-Up Bar
Show All
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
6 sets, 10,8,8,6,6,4 reps, 01:00 rest
6 -- --:--:-- 10,8,8,6,6,4 -- 01:00
Default
Calves / Beginner
3 sets, 12 reps, 00:30 rest
3 -- --:--:-- 12 -- 00:30
Default
Quads / Intermediate
3 sets, 5 reps
3 -- --:--:-- 5 -- --:--
Default
Quads / Intermediate
3 sets, 5 reps, 01:00 rest
3 -- --:--:-- 5 -- 01:00
Default
Chest / Beginner
5 sets, 10,8,8,6,4 reps, 01:00 rest
5 -- --:--:-- 10,8,8,6,4 -- 01:00
Default
Chest / Beginner
4 sets, 10,8,8,6 reps, 01:00 rest
4 -- --:--:-- 10,8,8,6 -- 01:00
Default
Chest / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Intermediate
3 sets, 00:01:30
3 -- 00:01:30 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Barbell lunge and reverse barbell lunge repetitions are listed per leg. When doing the squats you want to make sure that you have good form but you want to be explosive on your way up. Try to work on not only your strength but your explosiveness as well. Same thing goes for bench press.

The repetitions are not going to change very much from week to week but you should be going up in weight each week. Always lift with a partner especially when you are doing squats and bench stuff.

Don't lift on an empty stomach and if you can try to take protein after each workout. Make sure that you warm up and stretch before each workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hamstrings secondary Obliques secondary Lower back secondary Hip flexors secondary Forearms secondary Chest primary Biceps primary Triceps primary Quads primary Shoulders primary Lats primary Middle back primary Abs primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
5 sets, 8,6,6,4,4 reps, 01:00 rest
5 -- --:--:-- 8,6,6,4,4 -- 01:00
Default
Calves / Beginner
3 sets, 10 reps, 00:30 rest
3 -- --:--:-- 10 -- 00:30
Default
Quads / Intermediate
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Lats / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Middle Back / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the leg press make sure that you are trying to be explosive as possible when pushing the weight up. The repetitions are not going to change very much from week to week but you should be going up in weight each week. Always lift with a partner especially when you are doing squats and bench stuff.

Don't lift on an empty stomach and if you can try to take protein after each workout. Make sure that you warm up and stretch before each workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hamstrings secondary Obliques secondary Lower back secondary Hip flexors secondary Forearms secondary Chest primary Biceps primary Triceps primary Quads primary Shoulders primary Lats primary Middle back primary Abs primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Lats / Intermediate
3 sets, 8 reps
3 -- --:--:-- 8 -- --:--
Default
Quads / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Quads / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This is called a circuit workout and the way that it works is that you are going to go through all the exercises in a row and then take a 1 minute break and then do it all again. Doing this workout will help you to improve your muscle endurance as well as your strength.

Don't lift on an empty stomach and if you can try to take protein after each workout. Make sure that you warm up and stretch before each workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hamstrings secondary Obliques secondary Lower back secondary Hip flexors secondary Forearms secondary Chest primary Biceps primary Triceps primary Quads primary Shoulders primary Lats primary Middle back primary Abs primary Calves primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
6 sets, 10,8,8,6,6,4 reps, 01:00 rest
6 -- --:--:-- 10,8,8,6,6,4 -- 01:00
Default
Calves / Beginner
3 sets, 12 reps, 00:30 rest
3 -- --:--:-- 12 -- 00:30
Default
Quads / Intermediate
3 sets, 5 reps
3 -- --:--:-- 5 -- --:--
Default
Quads / Intermediate
3 sets, 5 reps, 01:00 rest
3 -- --:--:-- 5 -- 01:00
Default
Chest / Beginner
5 sets, 10,8,8,6,4 reps, 01:00 rest
5 -- --:--:-- 10,8,8,6,4 -- 01:00
Default
Chest / Beginner
4 sets, 10,8,8,6 reps, 01:00 rest
4 -- --:--:-- 10,8,8,6 -- 01:00
Default
Chest / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Intermediate
3 sets, 00:01:30
3 -- 00:01:30 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Barbell lunge and reverse barbell lunge repetitions are listed per leg. When doing the squats you want to make sure that you have good form but you want to be explosive on your way up. Try to work on not only your strength but your explosiveness as well. Same thing goes for bench press.

The repetitions are not going to change very much from week to week but you should be going up in weight each week. Always lift with a partner especially when you are doing squats and bench stuff.

Don't lift on an empty stomach and if you can try to take protein after each workout. Make sure that you warm up and stretch before each workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hamstrings secondary Obliques secondary Lower back secondary Hip flexors secondary Forearms secondary Chest primary Biceps primary Triceps primary Quads primary Shoulders primary Lats primary Middle back primary Abs primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
5 sets, 8,6,6,4,4 reps, 01:00 rest
5 -- --:--:-- 8,6,6,4,4 -- 01:00
Default
Calves / Beginner
3 sets, 10 reps, 00:30 rest
3 -- --:--:-- 10 -- 00:30
Default
Quads / Intermediate
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Lats / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Middle Back / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the leg press make sure that you are trying to be explosive as possible when pushing the weight up. The repetitions are not going to change very much from week to week but you should be going up in weight each week. Always lift with a partner especially when you are doing squats and bench stuff.

Don't lift on an empty stomach and if you can try to take protein after each workout. Make sure that you warm up and stretch before each workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hamstrings secondary Obliques secondary Lower back secondary Hip flexors secondary Forearms secondary Chest primary Biceps primary Triceps primary Quads primary Shoulders primary Lats primary Middle back primary Abs primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Lats / Intermediate
3 sets, 8 reps
3 -- --:--:-- 8 -- --:--
Default
Quads / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Quads / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This is called a circuit workout and the way that it works is that you are going to go through all the exercises in a row and then take a 1 minute break and then do it all again. Doing this workout will help you to improve your muscle endurance as well as your strength.

Don't lift on an empty stomach and if you can try to take protein after each workout. Make sure that you warm up and stretch before each workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hamstrings secondary Obliques secondary Lower back secondary Hip flexors secondary Forearms secondary Chest primary Biceps primary Triceps primary Quads primary Shoulders primary Lats primary Middle back primary Abs primary Calves primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
6 sets, 10,8,8,6,6,4 reps, 01:00 rest
6 -- --:--:-- 10,8,8,6,6,4 -- 01:00
Default
Calves / Beginner
3 sets, 12 reps, 00:30 rest
3 -- --:--:-- 12 -- 00:30
Default
Quads / Intermediate
3 sets, 6 reps
3 -- --:--:-- 6 -- --:--
Default
Quads / Intermediate
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
Default
Chest / Beginner
5 sets, 10,8,8,6,4 reps, 01:00 rest
5 -- --:--:-- 10,8,8,6,4 -- 01:00
Default
Chest / Beginner
4 sets, 10,8,8,6 reps, 01:00 rest
4 -- --:--:-- 10,8,8,6 -- 01:00
Default
Chest / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Abs / Intermediate
3 sets, 00:01:30
3 -- 00:01:30 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Barbell lunge and reverse barbell lunge repetitions are listed per leg. When doing the squats you want to make sure that you have good form but you want to be explosive on your way up. Try to work on not only your strength but your explosiveness as well. Same thing goes for bench press.

The repetitions are not going to change very much from week to week but you should be going up in weight each week. Always lift with a partner especially when you are doing squats and bench stuff.

Don't lift on an empty stomach and if you can try to take protein after each workout. Make sure that you warm up and stretch before each workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hamstrings secondary Obliques secondary Lower back secondary Hip flexors secondary Forearms secondary Chest primary Biceps primary Triceps primary Quads primary Shoulders primary Lats primary Middle back primary Abs primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
5 sets, 8,6,6,4,4 reps, 01:00 rest
5 -- --:--:-- 8,6,6,4,4 -- 01:00
Default
Calves / Beginner
3 sets, 10 reps, 00:30 rest
3 -- --:--:-- 10 -- 00:30
Default
Quads / Intermediate
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Lats / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Middle Back / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the leg press make sure that you are trying to be explosive as possible when pushing the weight up. The repetitions are not going to change very much from week to week but you should be going up in weight each week. Always lift with a partner especially when you are doing squats and bench stuff.

Don't lift on an empty stomach and if you can try to take protein after each workout. Make sure that you warm up and stretch before each workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hamstrings secondary Obliques secondary Lower back secondary Hip flexors secondary Forearms secondary Chest primary Biceps primary Triceps primary Quads primary Shoulders primary Lats primary Middle back primary Abs primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Lats / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Quads / Beginner
3 sets, 16 reps
3 -- --:--:-- 16 -- --:--
Default
Abs / Intermediate
3 sets, 00:01:30
3 -- 00:01:30 -- -- --:--
Default
Quads / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Intermediate
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This is called a circuit workout and the way that it works is that you are going to go through all the exercises in a row and then take a 1 minute break and then do it all again. Doing this workout will help you to improve your muscle endurance as well as your strength.

Don't lift on an empty stomach and if you can try to take protein after each workout. Make sure that you warm up and stretch before each workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hamstrings secondary Obliques secondary Lower back secondary Hip flexors secondary Forearms secondary Chest primary Biceps primary Triceps primary Quads primary Shoulders primary Lats primary Middle back primary Abs primary Calves primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
6 sets, 10,8,8,6,6,4 reps, 01:00 rest
6 -- --:--:-- 10,8,8,6,6,4 -- 01:00
Default
Calves / Beginner
3 sets, 12 reps, 00:30 rest
3 -- --:--:-- 12 -- 00:30
Default
Quads / Intermediate
3 sets, 6 reps
3 -- --:--:-- 6 -- --:--
Default
Quads / Intermediate
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
Default
Chest / Beginner
5 sets, 10,8,8,6,4 reps, 01:00 rest
5 -- --:--:-- 10,8,8,6,4 -- 01:00
Default
Chest / Beginner
4 sets, 10,8,8,6 reps, 01:00 rest
4 -- --:--:-- 10,8,8,6 -- 01:00
Default
Chest / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Abs / Intermediate
3 sets, 00:01:30
3 -- 00:01:30 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Barbell lunge and reverse barbell lunge repetitions are listed per leg. When doing the squats you want to make sure that you have good form but you want to be explosive on your way up. Try to work on not only your strength but your explosiveness as well. Same thing goes for bench press.

The repetitions are not going to change very much from week to week but you should be going up in weight each week. Always lift with a partner especially when you are doing squats and bench stuff.

Don't lift on an empty stomach and if you can try to take protein after each workout. Make sure that you warm up and stretch before each workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hamstrings secondary Obliques secondary Lower back secondary Hip flexors secondary Forearms secondary Chest primary Biceps primary Triceps primary Quads primary Shoulders primary Lats primary Middle back primary Abs primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
5 sets, 8,6,6,4,4 reps, 01:00 rest
5 -- --:--:-- 8,6,6,4,4 -- 01:00
Default
Calves / Beginner
3 sets, 10 reps, 00:30 rest
3 -- --:--:-- 10 -- 00:30
Default
Quads / Intermediate
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Lats / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Middle Back / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the leg press make sure that you are trying to be explosive as possible when pushing the weight up. The repetitions are not going to change very much from week to week but you should be going up in weight each week. Always lift with a partner especially when you are doing squats and bench stuff.

Don't lift on an empty stomach and if you can try to take protein after each workout. Make sure that you warm up and stretch before each workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hamstrings secondary Obliques secondary Lower back secondary Hip flexors secondary Forearms secondary Chest primary Biceps primary Triceps primary Quads primary Shoulders primary Lats primary Middle back primary Abs primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Lats / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Quads / Beginner
3 sets, 16 reps
3 -- --:--:-- 16 -- --:--
Default
Abs / Intermediate
3 sets, 00:01:30
3 -- 00:01:30 -- -- --:--
Default
Quads / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Intermediate
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This is called a circuit workout and the way that it works is that you are going to go through all the exercises in a row and then take a 1 minute break and then do it all again. Doing this workout will help you to improve your muscle endurance as well as your strength.

Don't lift on an empty stomach and if you can try to take protein after each workout. Make sure that you warm up and stretch before each workout.

  • Primary
  • Secondary

Muscles Worked

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

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Roman Chair
  • Dumbbells
  • Flat Bench
  • Barbell
  • Leg Press Machine
  • Chin-Up Bar
Show All

113 people started this plan

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High School Basketball Workout Plan

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Roman Chair
  • Dumbbells
  • Flat Bench
  • Barbell
  • Leg Press Machine
  • Chin-Up Bar
Show All

113 people started this plan