Hockey Workout Plan

4 Weeks / 4 Days per Week / Intermediate

0 ratings

Workout Summary

Hockey consists of three main characteristics: strength, size, and agility. This plan is designed to target all three areas, especially strength and size. This hockey workout is meant to be completed in the off-season to allow proper recovery time, but it can be adjusted to fit your in-season sch... more

Hockey consists of three main characteristics: strength, size, and agility. This plan is designed to target all three areas, especially strength and size. This hockey workout is meant to be completed in the off-season to allow proper recovery time, but it can be adjusted to fit your in-season schedule around games and practices.

Weekday Workout Schedule


This hockey weight training routine consists of four different workouts that are to be completed each once a week. Ideally, for those who want to take it easy on the weekends, this hockey program should be completed M,T,TR,F in the order that the workouts appear.

Increase Strength


Each exercise consists of two sets and most (all compound exercises) have six reps because this hockey routine is designed to build strength, not cardio or getting ripped. However, you will definitely see an increase in size, but like mentioned before the main goal is strength. Legs and core are emphasized greatly in this hockey plan because the legs are the origin of force development and if the core is weak then the upper body will not be able to properly transfer that power into checking, shooting, and skating.

Eat a Quality Diet


Eat a lot quality calories (complex carbs and proteins) to recover from your workouts. Don't starve your body from the nutrition it needs to re-build your torn muscles, otherwise you will see less than optimal results. Start following this plan today!

Hockey Workout Plan

4 Weeks / 4 Days per Week / Intermediate

0 ratings
Hockey Workout Plan

Hockey Workout Plan

4 Weeks / 4 Days per Week / Intermediate

0 ratings

Workout Summary

Hockey consists of three main characteristics: strength, size, and agility. This plan is designed to target all three areas, especially strength and size. This hockey workout is meant to be completed in the off-season to allow proper recovery time, but it can be adjusted to fit your in-season sch... more

Hockey consists of three main characteristics: strength, size, and agility. This plan is designed to target all three areas, especially strength and size. This hockey workout is meant to be completed in the off-season to allow proper recovery time, but it can be adjusted to fit your in-season schedule around games and practices.

Weekday Workout Schedule


This hockey weight training routine consists of four different workouts that are to be completed each once a week. Ideally, for those who want to take it easy on the weekends, this hockey program should be completed M,T,TR,F in the order that the workouts appear.

Increase Strength


Each exercise consists of two sets and most (all compound exercises) have six reps because this hockey routine is designed to build strength, not cardio or getting ripped. However, you will definitely see an increase in size, but like mentioned before the main goal is strength. Legs and core are emphasized greatly in this hockey plan because the legs are the origin of force development and if the core is weak then the upper body will not be able to properly transfer that power into checking, shooting, and skating.

Eat a Quality Diet


Eat a lot quality calories (complex carbs and proteins) to recover from your workouts. Don't starve your body from the nutrition it needs to re-build your torn muscles, otherwise you will see less than optimal results. Start following this plan today!

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Barbell
  • Incline Bench
  • BOSU Ball
  • Flat Bench
  • Chin-Up Bar
  • Squat Rack
Show All
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
2 sets, 6 reps, 02:30 rest
2 -- --:--:-- 6 -- 02:30
Default
Quads / Intermediate
2 sets, 6 reps, 02:30 rest
2 -- --:--:-- 6 -- 02:30
Default
Hamstrings / Intermediate
2 sets, 6 reps, 02:30 rest
2 -- --:--:-- 6 -- 02:30
Default
Quads / Expert
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Abs / Intermediate
2 sets, 00:01:00, 01:30 rest
2 -- 00:01:00 -- -- 01:30
Default
Obliques / Expert
2 sets, 25 reps, 01:00 rest
2 -- --:--:-- 25 -- 01:00
Default
Obliques / Intermediate
2 sets, 25 reps, 01:00 rest
2 -- --:--:-- 25 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Pick a weight that is extremely hard to get the prescribed reps. Stretch after your workout for 5-10 min to facilitate muscle recovery and avoid muscle stiffness. If the workout becomes too easy then look to increase the number of sets.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Forearms secondary Lower back secondary Traps secondary Calves secondary Neck secondary Groin secondary Chest primary Quads primary Triceps primary Biceps primary Obliques primary Lats primary Shoulders primary Abs primary Hamstrings primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
2 sets, 6 reps, 02:30 rest
2 -- --:--:-- 6 -- 02:30
Default
Lats / Intermediate
2 sets, 6 reps, 02:30 rest
2 -- --:--:-- 6 -- 02:30
Default
Middle Back / Intermediate
2 sets, 6 reps, 02:30 rest
2 -- --:--:-- 6 -- 02:30
Default
Triceps / Beginner
2 sets, 6 reps, 02:30 rest
2 -- --:--:-- 6 -- 02:30
Default
Biceps / Beginner
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Shoulders / Beginner
2 sets, 6 reps, 02:30 rest
2 -- --:--:-- 6 -- 02:30
Default
Lats / Beginner
2 sets, 6 reps, 02:30 rest
2 -- --:--:-- 6 -- 02:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Pick a weight that is extremely hard to get the prescribed reps. Stretch after your workout for 5-10 min to facilitate muscle recovery and avoid muscle stiffness. If the workout becomes too easy then look to increase the number of sets.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Forearms secondary Lower back secondary Traps secondary Calves secondary Neck secondary Groin secondary Chest primary Quads primary Triceps primary Biceps primary Obliques primary Lats primary Shoulders primary Abs primary Hamstrings primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
2 sets, 6 reps, 02:30 rest
2 -- --:--:-- 6 -- 02:30
Default
Quads / Intermediate
2 sets, 6 reps, 02:30 rest
2 -- --:--:-- 6 -- 02:30
Default
Quads / Expert
2 sets, 6 reps, 03:00 rest
2 -- --:--:-- 6 -- 03:00
Default
Quads / Expert
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Abs / Intermediate
2 sets, 00:01:00, 01:30 rest
2 -- 00:01:00 -- -- 01:30
Default
Abs / Intermediate
2 sets, 25 reps, 01:00 rest
2 -- --:--:-- 25 -- 01:00
Default
Obliques / Intermediate
2 sets, 25 reps, 01:00 rest
2 -- --:--:-- 25 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Pick a weight that is extremely hard to get the prescribed reps. Stretch after your workout for 5-10 min to facilitate muscle recovery and avoid muscle stiffness. If the workout becomes too easy then look to increase the number of sets.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Forearms secondary Lower back secondary Traps secondary Calves secondary Neck secondary Groin secondary Chest primary Quads primary Triceps primary Biceps primary Obliques primary Lats primary Shoulders primary Abs primary Hamstrings primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
2 sets, 6 reps, 02:30 rest
2 -- --:--:-- 6 -- 02:30
Default
Chest / Beginner
2 sets, 6 reps, 02:30 rest
2 -- --:--:-- 6 -- 02:30
Default
Chest / Beginner
2 sets, 6 reps, 02:30 rest
2 -- --:--:-- 6 -- 02:30
Default
Middle Back / Intermediate
2 sets, 6 reps, 02:30 rest
2 -- --:--:-- 6 -- 02:30
Default
Biceps / Beginner
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Shoulders / Beginner
2 sets, 6 reps, 02:30 rest
2 -- --:--:-- 6 -- 02:30
Default
Shoulders / Intermediate
2 sets, 8 reps, 02:30 rest
2 -- --:--:-- 8 -- 02:30
Default
Triceps / Beginner
2 sets, 8 reps, 02:30 rest
2 -- --:--:-- 8 -- 02:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Pick a weight that is extremely hard to get the prescribed reps. Stretch after your workout for 5-10 min to facilitate muscle recovery and avoid muscle stiffness. If the workout becomes too easy then look to increase the number of sets.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Forearms secondary Lower back secondary Traps secondary Calves secondary Neck secondary Groin secondary Chest primary Quads primary Triceps primary Biceps primary Obliques primary Lats primary Shoulders primary Abs primary Hamstrings primary Middle back primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
2 sets, 5 reps, 02:30 rest
2 -- --:--:-- 5 -- 02:30
Default
Quads / Intermediate
2 sets, 5 reps, 02:30 rest
2 -- --:--:-- 5 -- 02:30
Default
Hamstrings / Intermediate
2 sets, 5 reps, 02:30 rest
2 -- --:--:-- 5 -- 02:30
Default
Quads / Expert
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Abs / Intermediate
2 sets, 00:01:00, 01:30 rest
2 -- 00:01:00 -- -- 01:30
Default
Obliques / Expert
2 sets, 25 reps, 01:00 rest
2 -- --:--:-- 25 -- 01:00
Default
Obliques / Intermediate
2 sets, 25 reps, 01:00 rest
2 -- --:--:-- 25 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Pick a weight that is extremely hard to get the prescribed reps. Stretch after your workout for 5-10 min to facilitate muscle recovery and avoid muscle stiffness. If the workout becomes too easy then look to increase the number of sets.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Forearms secondary Lower back secondary Traps secondary Calves secondary Neck secondary Groin secondary Chest primary Quads primary Triceps primary Biceps primary Obliques primary Lats primary Shoulders primary Abs primary Hamstrings primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
2 sets, 5 reps, 02:30 rest
2 -- --:--:-- 5 -- 02:30
Default
Lats / Intermediate
2 sets, 6 reps, 02:30 rest
2 -- --:--:-- 6 -- 02:30
Default
Middle Back / Intermediate
2 sets, 5 reps, 02:30 rest
2 -- --:--:-- 5 -- 02:30
Default
Triceps / Beginner
2 sets, 5 reps, 02:30 rest
2 -- --:--:-- 5 -- 02:30
Default
Biceps / Beginner
2 sets, 6 reps, 02:00 rest
2 -- --:--:-- 6 -- 02:00
Default
Shoulders / Beginner
2 sets, 5 reps, 02:30 rest
2 -- --:--:-- 5 -- 02:30
Default
Lats / Beginner
2 sets, 5 reps, 02:30 rest
2 -- --:--:-- 5 -- 02:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Pick a weight that is extremely hard to get the prescribed reps. Stretch after your workout for 5-10 min to facilitate muscle recovery and avoid muscle stiffness. If the workout becomes too easy then look to increase the number of sets.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Forearms secondary Lower back secondary Traps secondary Calves secondary Neck secondary Groin secondary Chest primary Quads primary Triceps primary Biceps primary Obliques primary Lats primary Shoulders primary Abs primary Hamstrings primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
2 sets, 5 reps, 02:30 rest
2 -- --:--:-- 5 -- 02:30
Default
Quads / Intermediate
2 sets, 5 reps, 02:30 rest
2 -- --:--:-- 5 -- 02:30
Default
Quads / Expert
2 sets, 5 reps, 03:00 rest
2 -- --:--:-- 5 -- 03:00
Default
Quads / Expert
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Abs / Intermediate
2 sets, 00:01:00, 01:30 rest
2 -- 00:01:00 -- -- 01:30
Default
Abs / Intermediate
2 sets, 25 reps, 01:00 rest
2 -- --:--:-- 25 -- 01:00
Default
Obliques / Intermediate
2 sets, 25 reps, 01:00 rest
2 -- --:--:-- 25 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Pick a weight that is extremely hard to get the prescribed reps. Stretch after your workout for 5-10 min to facilitate muscle recovery and avoid muscle stiffness. If the workout becomes too easy then look to increase the number of sets.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Forearms secondary Lower back secondary Traps secondary Calves secondary Neck secondary Groin secondary Chest primary Quads primary Triceps primary Biceps primary Obliques primary Lats primary Shoulders primary Abs primary Hamstrings primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
2 sets, 5 reps, 02:30 rest
2 -- --:--:-- 5 -- 02:30
Default
Chest / Beginner
2 sets, 5 reps, 02:30 rest
2 -- --:--:-- 5 -- 02:30
Default
Chest / Beginner
2 sets, 5 reps, 02:30 rest
2 -- --:--:-- 5 -- 02:30
Default
Middle Back / Intermediate
2 sets, 5 reps, 02:30 rest
2 -- --:--:-- 5 -- 02:30
Default
Biceps / Beginner
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Shoulders / Beginner
2 sets, 5 reps, 02:30 rest
2 -- --:--:-- 5 -- 02:30
Default
Shoulders / Intermediate
2 sets, 8 reps, 02:30 rest
2 -- --:--:-- 8 -- 02:30
Default
Triceps / Beginner
2 sets, 8 reps, 02:30 rest
2 -- --:--:-- 8 -- 02:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Pick a weight that is extremely hard to get the prescribed reps. Stretch after your workout for 5-10 min to facilitate muscle recovery and avoid muscle stiffness. If the workout becomes too easy then look to increase the number of sets.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Forearms secondary Lower back secondary Traps secondary Calves secondary Neck secondary Groin secondary Chest primary Quads primary Triceps primary Biceps primary Obliques primary Lats primary Shoulders primary Abs primary Hamstrings primary Middle back primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 6 reps, 02:30 rest
3 -- --:--:-- 6 -- 02:30
Default
Quads / Intermediate
3 sets, 6 reps, 02:30 rest
3 -- --:--:-- 6 -- 02:30
Default
Hamstrings / Intermediate
3 sets, 6 reps, 02:30 rest
3 -- --:--:-- 6 -- 02:30
Default
Quads / Expert
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
Default
Abs / Intermediate
3 sets, 00:01:00, 01:30 rest
3 -- 00:01:00 -- -- 01:30
Default
Obliques / Expert
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Obliques / Intermediate
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Pick a weight that is extremely hard to get the prescribed reps. Stretch after your workout for 5-10 min to facilitate muscle recovery and avoid muscle stiffness. If the workout becomes too easy then look to increase the number of sets.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Forearms secondary Lower back secondary Traps secondary Calves secondary Neck secondary Groin secondary Chest primary Quads primary Triceps primary Biceps primary Obliques primary Lats primary Shoulders primary Abs primary Hamstrings primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 6 reps, 02:30 rest
3 -- --:--:-- 6 -- 02:30
Default
Lats / Intermediate
3 sets, 6 reps, 02:30 rest
3 -- --:--:-- 6 -- 02:30
Default
Middle Back / Intermediate
3 sets, 6 reps, 02:30 rest
3 -- --:--:-- 6 -- 02:30
Default
Triceps / Beginner
3 sets, 6 reps, 02:30 rest
3 -- --:--:-- 6 -- 02:30
Default
Biceps / Beginner
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
Default
Shoulders / Beginner
3 sets, 6 reps, 02:30 rest
3 -- --:--:-- 6 -- 02:30
Default
Lats / Beginner
3 sets, 6 reps, 02:30 rest
3 -- --:--:-- 6 -- 02:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Pick a weight that is extremely hard to get the prescribed reps. Stretch after your workout for 5-10 min to facilitate muscle recovery and avoid muscle stiffness. If the workout becomes too easy then look to increase the number of sets.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Forearms secondary Lower back secondary Traps secondary Calves secondary Neck secondary Groin secondary Chest primary Quads primary Triceps primary Biceps primary Obliques primary Lats primary Shoulders primary Abs primary Hamstrings primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 6 reps, 02:30 rest
3 -- --:--:-- 6 -- 02:30
Default
Quads / Intermediate
3 sets, 6 reps, 02:30 rest
3 -- --:--:-- 6 -- 02:30
Default
Quads / Expert
3 sets, 6 reps, 03:00 rest
3 -- --:--:-- 6 -- 03:00
Default
Quads / Expert
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
Default
Abs / Intermediate
3 sets, 00:01:00, 01:30 rest
3 -- 00:01:00 -- -- 01:30
Default
Abs / Intermediate
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Obliques / Intermediate
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Pick a weight that is extremely hard to get the prescribed reps. Stretch after your workout for 5-10 min to facilitate muscle recovery and avoid muscle stiffness. If the workout becomes too easy then look to increase the number of sets.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Forearms secondary Lower back secondary Traps secondary Calves secondary Neck secondary Groin secondary Chest primary Quads primary Triceps primary Biceps primary Obliques primary Lats primary Shoulders primary Abs primary Hamstrings primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
3 sets, 6 reps, 02:30 rest
3 -- --:--:-- 6 -- 02:30
Default
Chest / Beginner
3 sets, 6 reps, 02:30 rest
3 -- --:--:-- 6 -- 02:30
Default
Chest / Beginner
3 sets, 6 reps, 02:30 rest
3 -- --:--:-- 6 -- 02:30
Default
Middle Back / Intermediate
3 sets, 6 reps, 02:30 rest
3 -- --:--:-- 6 -- 02:30
Default
Biceps / Beginner
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
Default
Shoulders / Beginner
3 sets, 6 reps, 02:30 rest
3 -- --:--:-- 6 -- 02:30
Default
Shoulders / Intermediate
3 sets, 8 reps, 02:30 rest
3 -- --:--:-- 8 -- 02:30
Default
Triceps / Beginner
3 sets, 8 reps, 02:30 rest
3 -- --:--:-- 8 -- 02:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Pick a weight that is extremely hard to get the prescribed reps. Stretch after your workout for 5-10 min to facilitate muscle recovery and avoid muscle stiffness. If the workout becomes too easy then look to increase the number of sets.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Forearms secondary Lower back secondary Traps secondary Calves secondary Neck secondary Groin secondary Chest primary Quads primary Triceps primary Biceps primary Obliques primary Lats primary Shoulders primary Abs primary Hamstrings primary Middle back primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 5 reps, 02:30 rest
3 -- --:--:-- 5 -- 02:30
Default
Quads / Intermediate
3 sets, 5 reps, 02:30 rest
3 -- --:--:-- 5 -- 02:30
Default
Hamstrings / Intermediate
3 sets, 5 reps, 02:30 rest
3 -- --:--:-- 5 -- 02:30
Default
Quads / Expert
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
Default
Abs / Intermediate
3 sets, 00:01:00, 01:30 rest
3 -- 00:01:00 -- -- 01:30
Default
Obliques / Expert
3 sets, 35 reps, 01:00 rest
3 -- --:--:-- 35 -- 01:00
Default
Obliques / Intermediate
3 sets, 35 reps, 01:00 rest
3 -- --:--:-- 35 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Pick a weight that is extremely hard to get the prescribed reps. Stretch after your workout for 5-10 min to facilitate muscle recovery and avoid muscle stiffness. If the workout becomes too easy then look to increase the number of sets.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Forearms secondary Lower back secondary Traps secondary Calves secondary Neck secondary Groin secondary Chest primary Quads primary Triceps primary Biceps primary Obliques primary Lats primary Shoulders primary Abs primary Hamstrings primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 5 reps, 02:30 rest
3 -- --:--:-- 5 -- 02:30
Default
Lats / Intermediate
3 sets, 6 reps, 02:30 rest
3 -- --:--:-- 6 -- 02:30
Default
Middle Back / Intermediate
3 sets, 5 reps, 02:30 rest
3 -- --:--:-- 5 -- 02:30
Default
Triceps / Beginner
3 sets, 5 reps, 02:30 rest
3 -- --:--:-- 5 -- 02:30
Default
Biceps / Beginner
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
Default
Shoulders / Beginner
3 sets, 5 reps, 02:30 rest
3 -- --:--:-- 5 -- 02:30
Default
Lats / Beginner
3 sets, 5 reps, 02:30 rest
3 -- --:--:-- 5 -- 02:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Pick a weight that is extremely hard to get the prescribed reps. Stretch after your workout for 5-10 min to facilitate muscle recovery and avoid muscle stiffness. If the workout becomes too easy then look to increase the number of sets.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Forearms secondary Lower back secondary Traps secondary Calves secondary Neck secondary Groin secondary Chest primary Quads primary Triceps primary Biceps primary Obliques primary Lats primary Shoulders primary Abs primary Hamstrings primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 5 reps, 02:30 rest
3 -- --:--:-- 5 -- 02:30
Default
Quads / Intermediate
3 sets, 5 reps, 02:30 rest
3 -- --:--:-- 5 -- 02:30
Default
Quads / Expert
3 sets, 5 reps, 03:00 rest
3 -- --:--:-- 5 -- 03:00
Default
Quads / Expert
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
Default
Abs / Intermediate
3 sets, 00:01:00, 01:30 rest
3 -- 00:01:00 -- -- 01:30
Default
Abs / Intermediate
3 sets, 35 reps, 01:00 rest
3 -- --:--:-- 35 -- 01:00
Default
Obliques / Intermediate
3 sets, 35 reps, 01:00 rest
3 -- --:--:-- 35 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Pick a weight that is extremely hard to get the prescribed reps. Stretch after your workout for 5-10 min to facilitate muscle recovery and avoid muscle stiffness. If the workout becomes too easy then look to increase the number of sets.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Forearms secondary Lower back secondary Traps secondary Calves secondary Neck secondary Groin secondary Chest primary Quads primary Triceps primary Biceps primary Obliques primary Lats primary Shoulders primary Abs primary Hamstrings primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
3 sets, 5 reps, 02:30 rest
3 -- --:--:-- 5 -- 02:30
Default
Chest / Beginner
3 sets, 5 reps, 02:30 rest
3 -- --:--:-- 5 -- 02:30
Default
Chest / Beginner
3 sets, 5 reps, 02:30 rest
3 -- --:--:-- 5 -- 02:30
Default
Middle Back / Intermediate
3 sets, 5 reps, 02:30 rest
3 -- --:--:-- 5 -- 02:30
Default
Biceps / Beginner
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
Default
Shoulders / Beginner
3 sets, 5 reps, 02:30 rest
3 -- --:--:-- 5 -- 02:30
Default
Shoulders / Intermediate
3 sets, 8 reps, 02:30 rest
3 -- --:--:-- 8 -- 02:30
Default
Triceps / Beginner
3 sets, 8 reps, 02:30 rest
3 -- --:--:-- 8 -- 02:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Pick a weight that is extremely hard to get the prescribed reps. Stretch after your workout for 5-10 min to facilitate muscle recovery and avoid muscle stiffness. If the workout becomes too easy then look to increase the number of sets.

  • Primary
  • Secondary

Muscles Worked

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

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Barbell
  • Incline Bench
  • BOSU Ball
  • Flat Bench
  • Chin-Up Bar
  • Squat Rack
Show All

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Hockey Workout Plan

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Barbell
  • Incline Bench
  • BOSU Ball
  • Flat Bench
  • Chin-Up Bar
  • Squat Rack
Show All