Soccer Workout Plan

4 Weeks / 3 Days per Week / Intermediate

2 ratings

Workout Summary

Soccer is a sport that requires endurance, agility, quickness, and a lot of leg strength to be successful. This soccer fitness plan is designed to target all of these areas by utilizing free weights, plyometrics, and cardio. Free weights are the best choice for building pure strength and this... more

Soccer is a sport that requires endurance, agility, quickness, and a lot of leg strength to be successful. This soccer fitness plan is designed to target all of these areas by utilizing free weights, plyometrics, and cardio.

Free weights are the best choice for building pure strength and this plan incorporates a lot of free weights, but a soccer player also needs explosive strength and that is where plyometrics come into play. This soccer workout schedule uses several leg plyometric exercises that will give a player the quickness, jumping ability, and solid foundation to dominate . To hold off players and push them around one needs a strong upper body and this plan take this into account by devoting a significant amount of time towards building a strong upper body.

This soccer workout program has three workouts that are made up of lower body, upper body, and a cardio day. Each workout is to be completed twice a week and it is ideal not to perform cardio on the same day as another workout, especially legs. Simply perform the workouts in the order they placed and then go back through them again for the ideal workout schedule.

Each exercise is 3 sets that range from 6-12 reps with the compound, heavy weighted exercises at the 6 rep range to focus more on strength. Focus on picking a weight to where you can only do six reps and not a SINGLE one more. Once you can do six then it is time to move up in weight. As with any soccer workout plan it is imperative to eat lots of quality calories that will rebuild your torn muscles, not doing so will result in less than ideal results. Start following this soccer workout plan today!

Soccer Workout Plan

4 Weeks / 3 Days per Week / Intermediate

2 ratings
Soccer Workout Plan

Soccer Workout Plan

4 Weeks / 3 Days per Week / Intermediate

2 ratings

Workout Summary

Soccer is a sport that requires endurance, agility, quickness, and a lot of leg strength to be successful. This soccer fitness plan is designed to target all of these areas by utilizing free weights, plyometrics, and cardio. Free weights are the best choice for building pure strength and this... more

Soccer is a sport that requires endurance, agility, quickness, and a lot of leg strength to be successful. This soccer fitness plan is designed to target all of these areas by utilizing free weights, plyometrics, and cardio.

Free weights are the best choice for building pure strength and this plan incorporates a lot of free weights, but a soccer player also needs explosive strength and that is where plyometrics come into play. This soccer workout schedule uses several leg plyometric exercises that will give a player the quickness, jumping ability, and solid foundation to dominate . To hold off players and push them around one needs a strong upper body and this plan take this into account by devoting a significant amount of time towards building a strong upper body.

This soccer workout program has three workouts that are made up of lower body, upper body, and a cardio day. Each workout is to be completed twice a week and it is ideal not to perform cardio on the same day as another workout, especially legs. Simply perform the workouts in the order they placed and then go back through them again for the ideal workout schedule.

Each exercise is 3 sets that range from 6-12 reps with the compound, heavy weighted exercises at the 6 rep range to focus more on strength. Focus on picking a weight to where you can only do six reps and not a SINGLE one more. Once you can do six then it is time to move up in weight. As with any soccer workout plan it is imperative to eat lots of quality calories that will rebuild your torn muscles, not doing so will result in less than ideal results. Start following this soccer workout plan today!

Workout Goals

  • Gain Strength
  • Improve Cardio
  • Get Ripped
  • Get Toned

Equipment Needed

  • Flat Bench
  • Barbell
  • Weight Plates
  • Step Platform
  • Stairs
  • Box
Show All
  • Day 1
  • Day 2
  • Day 3
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, 30 reps00:00:45, 02:30 rest
3 -- 00:00:45 30 -- 02:30
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
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 / Intermediate
3 sets, 6 reps, 02:30 rest
3 -- --:--:-- 6 -- 02:30
Default
Calves / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Groin / Intermediate
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The reps given for sprints is set up so that one rep equals 40 yards of sprinting. Sprint 40 yards for one rep then walk back to the starting line and sprint 40 yards again for rep #2, etc.

Perform light cardio and stretch as a warm up. Remember to pick a weight where it is extremely difficult to get six reps, once you get six then it is time to move up in weight. Cool down by stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Lower back secondary Glutes secondary Shoulders secondary Forearms secondary Traps secondary Groin primary Chest primary Abs primary Calves primary Quads primary Lats primary Middle back primary Triceps primary Obliques primary Hamstrings primary Biceps 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
Triceps / Beginner
3 sets, 6 reps, 02:30 rest
3 -- --:--:-- 6 -- 02:30
Default
Chest / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Lats / Beginner
3 sets, 6 reps, 02:30 rest
3 -- --:--:-- 6 -- 02:30
Default
Biceps / Beginner
3 sets, 8 reps, 02:30 rest
3 -- --:--:-- 8 -- 02:30
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Middle Back / Intermediate
3 sets, 6 reps, 02:30 rest
3 -- --:--:-- 6 -- 02:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Perform light cardio and stretch as a warm up. Remember to pick a weight where it is extremely difficult to get six reps, once you get six then it is time to move up in weight. Cool down by stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Lower back secondary Glutes secondary Shoulders secondary Forearms secondary Traps secondary Groin primary Chest primary Abs primary Calves primary Quads primary Lats primary Middle back primary Triceps primary Obliques primary Hamstrings primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
4.00 <span>mi</span> ,
-- 4.00 mi --:--:-- -- -- --:--
Default
Abs / Beginner
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Obliques / Very Easy
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The reps given for sprints is set up so that one rep equals 40 yards of sprinting. Sprint 40 yards for one rep then walk back to the starting line and sprint 40 yards again for rep #2, etc.

Perform light cardio and stretch as a warm up. Cool down by stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Lower back secondary Glutes secondary Shoulders secondary Forearms secondary Traps secondary Groin primary Chest primary Abs primary Calves primary Quads primary Lats primary Middle back primary Triceps primary Obliques primary Hamstrings primary Biceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
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, 30 reps, 02:30 rest
3 -- --:--:-- 30 -- 02:30
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
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 / Intermediate
3 sets, 6 reps, 02:30 rest
3 -- --:--:-- 6 -- 02:30
Default
Calves / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Groin / Intermediate
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The reps given for sprints is set up so that one rep equals 40 yards of sprinting. Sprint 40 yards for one rep then walk back to the starting line and sprint 40 yards again for rep #2, etc.

Perform light cardio and stretch as a warm up. Remember to pick a weight where it is extremely difficult to get six reps, once you get six then it is time to move up in weight. Cool down by stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Lower back secondary Glutes secondary Shoulders secondary Forearms secondary Traps secondary Groin primary Chest primary Abs primary Calves primary Quads primary Lats primary Middle back primary Triceps primary Obliques primary Hamstrings primary Biceps 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
Triceps / Beginner
3 sets, 6 reps, 02:30 rest
3 -- --:--:-- 6 -- 02:30
Default
Chest / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Lats / Beginner
3 sets, 6 reps, 02:30 rest
3 -- --:--:-- 6 -- 02:30
Default
Biceps / Beginner
3 sets, 8 reps, 02:30 rest
3 -- --:--:-- 8 -- 02:30
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Middle Back / Intermediate
3 sets, 6 reps, 02:30 rest
3 -- --:--:-- 6 -- 02:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Perform light cardio and stretch as a warm up. Remember to pick a weight where it is extremely difficult to get six reps, once you get six then it is time to move up in weight. Cool down by stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Lower back secondary Glutes secondary Shoulders secondary Forearms secondary Traps secondary Groin primary Chest primary Abs primary Calves primary Quads primary Lats primary Middle back primary Triceps primary Obliques primary Hamstrings primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
4.00 <span>mi</span> ,
-- 4.00 mi --:--:-- -- -- --:--
Default
Abs / Beginner
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Obliques / Very Easy
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The reps given for sprints is set up so that one rep equals 40 yards of sprinting. Sprint 40 yards for one rep then walk back to the starting line and sprint 40 yards again for rep #2, etc.

Perform light cardio and stretch as a warm up. Cool down by stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Lower back secondary Glutes secondary Shoulders secondary Forearms secondary Traps secondary Groin primary Chest primary Abs primary Calves primary Quads primary Lats primary Middle back primary Triceps primary Obliques primary Hamstrings primary Biceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
4 sets, 6 reps, 02:30 rest
4 -- --:--:-- 6 -- 02:30
Default
Quads / Intermediate
3 sets, 30 reps, 02:30 rest
3 -- --:--:-- 30 -- 02:30
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
4 sets, 6 reps, 02:30 rest
4 -- --:--:-- 6 -- 02:30
Default
Hamstrings / 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
Calves / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Groin / Intermediate
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The reps given for sprints is set up so that one rep equals 40 yards of sprinting. Sprint 40 yards for one rep then walk back to the starting line and sprint 40 yards again for rep #2, etc.

Perform light cardio and stretch as a warm up. Remember to pick a weight where it is extremely difficult to get six reps, once you get six then it is time to move up in weight. Cool down by stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Lower back secondary Glutes secondary Shoulders secondary Forearms secondary Traps secondary Groin primary Chest primary Abs primary Calves primary Quads primary Lats primary Middle back primary Triceps primary Obliques primary Hamstrings primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
4 sets, 6 reps, 02:30 rest
4 -- --:--:-- 6 -- 02:30
Default
Triceps / Beginner
4 sets, 6 reps, 02:30 rest
4 -- --:--:-- 6 -- 02:30
Default
Chest / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Lats / Beginner
4 sets, 6 reps, 02:30 rest
4 -- --:--:-- 6 -- 02:30
Default
Biceps / Beginner
4 sets, 8 reps, 02:30 rest
4 -- --:--:-- 8 -- 02:30
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Middle Back / Intermediate
4 sets, 6 reps, 02:30 rest
4 -- --:--:-- 6 -- 02:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Perform light cardio and stretch as a warm up. Remember to pick a weight where it is extremely difficult to get six reps, once you get six then it is time to move up in weight. Cool down by stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Lower back secondary Glutes secondary Shoulders secondary Forearms secondary Traps secondary Groin primary Chest primary Abs primary Calves primary Quads primary Lats primary Middle back primary Triceps primary Obliques primary Hamstrings primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
5.00 <span>mi</span> ,
-- 5.00 mi --:--:-- -- -- --:--
Default
Abs / Beginner
4 sets, 25 reps, 01:00 rest
4 -- --:--:-- 25 -- 01:00
Default
Obliques / Very Easy
4 sets, 25 reps, 01:00 rest
4 -- --:--:-- 25 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The reps given for sprints is set up so that one rep equals 40 yards of sprinting. Sprint 40 yards for one rep then walk back to the starting line and sprint 40 yards again for rep #2, etc.

Perform light cardio and stretch as a warm up. Cool down by stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Lower back secondary Glutes secondary Shoulders secondary Forearms secondary Traps secondary Groin primary Chest primary Abs primary Calves primary Quads primary Lats primary Middle back primary Triceps primary Obliques primary Hamstrings primary Biceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
4 sets, 6 reps, 02:30 rest
4 -- --:--:-- 6 -- 02:30
Default
Quads / Intermediate
4 sets, 30 reps, 02:30 rest
4 -- --:--:-- 30 -- 02:30
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
3 sets, 6 reps, 02:30 rest
3 -- --:--:-- 6 -- 02:30
Default
Hamstrings / Intermediate
4 sets, 6 reps, 02:30 rest
4 -- --:--:-- 6 -- 02:30
Default
Quads / Intermediate
3 sets, 6 reps, 02:30 rest
3 -- --:--:-- 6 -- 02:30
Default
Calves / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Groin / Intermediate
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The reps given for sprints is set up so that one rep equals 40 yards of sprinting. Sprint 40 yards for one rep then walk back to the starting line and sprint 40 yards again for rep #2, etc.

Perform light cardio and stretch as a warm up. Remember to pick a weight where it is extremely difficult to get six reps, once you get six then it is time to move up in weight. Cool down by stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Lower back secondary Glutes secondary Shoulders secondary Forearms secondary Traps secondary Groin primary Chest primary Abs primary Calves primary Quads primary Lats primary Middle back primary Triceps primary Obliques primary Hamstrings primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
4 sets, 6 reps, 02:30 rest
4 -- --:--:-- 6 -- 02:30
Default
Triceps / Beginner
4 sets, 6 reps, 02:30 rest
4 -- --:--:-- 6 -- 02:30
Default
Chest / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Lats / Beginner
4 sets, 6 reps, 02:30 rest
4 -- --:--:-- 6 -- 02:30
Default
Biceps / Beginner
4 sets, 8 reps, 02:30 rest
4 -- --:--:-- 8 -- 02:30
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Middle Back / Intermediate
4 sets, 6 reps, 02:30 rest
4 -- --:--:-- 6 -- 02:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Perform light cardio and stretch as a warm up. Remember to pick a weight where it is extremely difficult to get six reps, once you get six then it is time to move up in weight. Cool down by stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Lower back secondary Glutes secondary Shoulders secondary Forearms secondary Traps secondary Groin primary Chest primary Abs primary Calves primary Quads primary Lats primary Middle back primary Triceps primary Obliques primary Hamstrings primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
5.00 <span>mi</span> ,
-- 5.00 mi --:--:-- -- -- --:--
Default
Abs / Beginner
4 sets, 25 reps, 01:00 rest
4 -- --:--:-- 25 -- 01:00
Default
Obliques / Very Easy
4 sets, 25 reps, 01:00 rest
4 -- --:--:-- 25 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The reps given for sprints is set up so that one rep equals 40 yards of sprinting. Sprint 40 yards for one rep then walk back to the starting line and sprint 40 yards again for rep #2, etc.

Perform light cardio and stretch as a warm up. Cool down by stretching.

  • Primary
  • Secondary

Muscles Worked

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

Workout Goals

  • Gain Strength
  • Improve Cardio
  • Get Ripped
  • Get Toned

Equipment Needed

  • Flat Bench
  • Barbell
  • Weight Plates
  • Step Platform
  • Stairs
  • Box
Show All

251 people started this plan

1 Review

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    edwin a pacheco
    almost 4 years ago
    #

Soccer Workout Plan

Workout Goals

  • Gain Strength
  • Improve Cardio
  • Get Ripped
  • Get Toned

Equipment Needed

  • Flat Bench
  • Barbell
  • Weight Plates
  • Step Platform
  • Stairs
  • Box
Show All

251 people started this plan