Volleyball Workout Plan

4 Weeks / 2 Days per Week / Intermediate

1 ratings

Workout Summary

The volleyball workout routine is designed to build explosive legs and a strong core to leap above the net and power through the ball. Volleyball relies heavily on the ability to jump high and the strength to spike the ball down on your opponents with precision and ruthless force. Building vo... more

The volleyball workout routine is designed to build explosive legs and a strong core to leap above the net and power through the ball. Volleyball relies heavily on the ability to jump high and the strength to spike the ball down on your opponents with precision and ruthless force.

Building volleyball fitness is hard work and choosing the right exercises to target the correct muscles is a necessity in dominating the game of volleyball. This volleyball workout program focuses highly on building strong, explosive legs through the use of weight training and plyometrics. By combining both of these you can build not only pure strength, but explosive strength.

This volleyball program is made up of two full-body workout plans that are meant to be completed three times a week. This means that you will perform one of the workouts twice in one week. Next week simply perform the other one twice. Cardio is not the goal in this plan, but with the use of plyometrics you will gain some in the area of cardio. If you desire to build cardio then it is recommended you do it on the off days between the workouts, not on the same day as your workout. Be sure not to do these workouts two days in a row, at least a day of rest between.

Look to improve each workout whether it is more weight, less rest, or more reps. Follow this volleyball workout routine and see yourself dominate the competition as you rise above the net and mercilessly pound the ball down on your opponent.

Volleyball Workout Plan

4 Weeks / 2 Days per Week / Intermediate

1 ratings
Volleyball Workout Plan

Volleyball Workout Plan

4 Weeks / 2 Days per Week / Intermediate

1 ratings

Workout Summary

The volleyball workout routine is designed to build explosive legs and a strong core to leap above the net and power through the ball. Volleyball relies heavily on the ability to jump high and the strength to spike the ball down on your opponents with precision and ruthless force. Building vo... more

The volleyball workout routine is designed to build explosive legs and a strong core to leap above the net and power through the ball. Volleyball relies heavily on the ability to jump high and the strength to spike the ball down on your opponents with precision and ruthless force.

Building volleyball fitness is hard work and choosing the right exercises to target the correct muscles is a necessity in dominating the game of volleyball. This volleyball workout program focuses highly on building strong, explosive legs through the use of weight training and plyometrics. By combining both of these you can build not only pure strength, but explosive strength.

This volleyball program is made up of two full-body workout plans that are meant to be completed three times a week. This means that you will perform one of the workouts twice in one week. Next week simply perform the other one twice. Cardio is not the goal in this plan, but with the use of plyometrics you will gain some in the area of cardio. If you desire to build cardio then it is recommended you do it on the off days between the workouts, not on the same day as your workout. Be sure not to do these workouts two days in a row, at least a day of rest between.

Look to improve each workout whether it is more weight, less rest, or more reps. Follow this volleyball workout routine and see yourself dominate the competition as you rise above the net and mercilessly pound the ball down on your opponent.

Workout Goals

  • Gain Strength

Equipment Needed

  • BOSU Ball
  • Barbell
  • Smith Machine
  • Standing Calf Raise Machine
  • Flat Bench
  • Dumbbells
Show All
  • Day 1
  • Day 2
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
2 sets, 8 reps, 01:00 rest
2 -- --:--:-- 8 -- 01:00
Default
Quads / Intermediate
2 sets, 30 reps00:00:45, 01:00 rest
2 -- 00:00:45 30 -- 01:00
Default
Quads / Expert
2 sets, 8 reps, 01:00 rest
2 -- --:--:-- 8 -- 01:00
Default
Calves / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Lats / Expert
2 sets, 8 reps, 01:00 rest
2 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
2 sets, 8 reps, 01:00 rest
2 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
2 sets, 8 reps, 01:00 rest
2 -- --:--:-- 8 -- 01:00
Default
Chest / Intermediate
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Obliques / Expert
2 sets, 15 reps, 01:00 rest
2 -- --:--:-- 15 -- 01:00
Default
Obliques / Intermediate
2 sets, 15 reps, 01:00 rest
2 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Each exercise only has two sets so that you can give it all your energy and focus. Focus on form and giving it all you got on each and every rep. Always look to improve from past performance on each workout whether it is more sets, reps, or less rest time. Try to complete the workout in about an hour.

  • Primary
  • Secondary

Muscles Worked

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

Notes for Week 1, Day 1

Each exercise only has two sets so that you can give it all your energy and focus. Focus on form and giving it all you got on each and every rep. Always look to improve from past performance on each workout whether it is more sets, reps, or less rest time. Try to complete the workout in about an hour.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Abs secondary Glutes secondary Hamstrings secondary Hip flexors secondary Forearms secondary Traps secondary Triceps secondary Middle back secondary Lower back secondary Groin secondary Quads primary Calves primary Biceps primary Obliques primary Lats primary Shoulders primary Chest primary Muscles diagram
  • Day 1
  • Day 2
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
2 sets, 8 reps, 01:00 rest
2 -- --:--:-- 8 -- 01:00
Default
Quads / Intermediate
2 sets, 30 reps, 01:00 rest
2 -- --:--:-- 30 -- 01:00
Default
Quads / Expert
2 sets, 8 reps, 01:00 rest
2 -- --:--:-- 8 -- 01:00
Default
Calves / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Lats / Expert
2 sets, 8 reps, 01:00 rest
2 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
2 sets, 8 reps, 01:00 rest
2 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
2 sets, 8 reps, 01:00 rest
2 -- --:--:-- 8 -- 01:00
Default
Chest / Intermediate
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Obliques / Expert
2 sets, 15 reps, 01:00 rest
2 -- --:--:-- 15 -- 01:00
Default
Obliques / Intermediate
2 sets, 15 reps, 01:00 rest
2 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Each exercise only has two sets so that you can give it all your energy and focus. Focus on form and giving it all you got on each and every rep. Always look to improve from past performance on each workout whether it is more sets, reps, or less rest time. Try to complete the workout in about an hour.

  • Primary
  • Secondary

Muscles Worked

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

Notes for Week 1, Day 1

Each exercise only has two sets so that you can give it all your energy and focus. Focus on form and giving it all you got on each and every rep. Always look to improve from past performance on each workout whether it is more sets, reps, or less rest time. Try to complete the workout in about an hour.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Abs secondary Glutes secondary Hamstrings secondary Hip flexors secondary Forearms secondary Traps secondary Triceps secondary Middle back secondary Lower back secondary Groin secondary Quads primary Calves primary Biceps primary Obliques primary Lats primary Shoulders primary Chest primary Muscles diagram
  • Day 1
  • Day 2
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
2 sets, 35 reps, 01:00 rest
2 -- --:--:-- 35 -- 01:00
Default
Quads / Expert
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
2 sets, 15 reps, 01:00 rest
2 -- --:--:-- 15 -- 01:00
Default
Lats / Expert
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Chest / Intermediate
2 sets, 15 reps, 01:00 rest
2 -- --:--:-- 15 -- 01:00
Default
Obliques / Expert
2 sets, 20 reps, 01:00 rest
2 -- --:--:-- 20 -- 01:00
Default
Obliques / Intermediate
2 sets, 20 reps, 01:00 rest
2 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Each exercise only has two sets so that you can give it all your energy and focus. Focus on form and giving it all you got on each and every rep. Always look to improve from past performance on each workout whether it is more sets, reps, or less rest time. Try to complete the workout in about an hour.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Abs secondary Glutes secondary Hamstrings secondary Hip flexors secondary Forearms secondary Traps secondary Triceps secondary Middle back secondary Lower back secondary Groin secondary Quads primary Calves primary Biceps primary Obliques primary Lats primary Shoulders primary Chest primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
2 sets, 8 reps, 01:00 rest
2 -- --:--:-- 8 -- 01:00
Default
Quads / Intermediate
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Lats / Expert
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Chest / Intermediate
2 sets, 15 reps, 01:00 rest
2 -- --:--:-- 15 -- 01:00
Default
Obliques / Expert
2 sets, 20 reps, 01:00 rest
2 -- --:--:-- 20 -- 01:00
Default
Obliques / Beginner
2 sets, 20 reps, 01:00 rest
2 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Each exercise only has two sets so that you can give it all your energy and focus. Focus on form and giving it all you got on each and every rep. Always look to improve from past performance on each workout whether it is more sets, reps, or less rest time. Try to complete the workout in about an hour.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Abs secondary Glutes secondary Hamstrings secondary Hip flexors secondary Forearms secondary Traps secondary Triceps secondary Middle back secondary Lower back secondary Groin secondary Quads primary Calves primary Biceps primary Obliques primary Lats primary Shoulders primary Chest primary Muscles diagram
  • Day 1
  • Day 2
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
2 sets, 35 reps, 01:00 rest
2 -- --:--:-- 35 -- 01:00
Default
Quads / Expert
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Calves / Beginner
2 sets, 15 reps, 01:00 rest
2 -- --:--:-- 15 -- 01:00
Default
Lats / Expert
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Chest / Intermediate
2 sets, 18 reps, 01:00 rest
2 -- --:--:-- 18 -- 01:00
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

Each exercise only has two sets so that you can give it all your energy and focus. Focus on form and giving it all you got on each and every rep. Always look to improve from past performance on each workout whether it is more sets, reps, or less rest time. Try to complete the workout in about an hour.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Abs secondary Glutes secondary Hamstrings secondary Hip flexors secondary Forearms secondary Traps secondary Triceps secondary Middle back secondary Lower back secondary Groin secondary Quads primary Calves primary Biceps primary Obliques primary Lats primary Shoulders primary Chest primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
2 sets, 8 reps, 01:00 rest
2 -- --:--:-- 8 -- 01:00
Default
Quads / Intermediate
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Lats / Expert
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Chest / Intermediate
2 sets, 20 reps, 01:00 rest
2 -- --:--:-- 20 -- 01:00
Default
Obliques / Expert
2 sets, 25 reps, 01:00 rest
2 -- --:--:-- 25 -- 01:00
Default
Obliques / Beginner
2 sets, 25 reps, 01:00 rest
2 -- --:--:-- 25 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Each exercise only has two sets so that you can give it all your energy and focus. Focus on form and giving it all you got on each and every rep. Always look to improve from past performance on each workout whether it is more sets, reps, or less rest time. Try to complete the workout in about an hour.

  • Primary
  • Secondary

Muscles Worked

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

Workout Goals

  • Gain Strength

Equipment Needed

  • BOSU Ball
  • Barbell
  • Smith Machine
  • Standing Calf Raise Machine
  • Flat Bench
  • Dumbbells
Show All

93 people started this plan

No Reviews yet.

Volleyball Workout Plan

Workout Goals

  • Gain Strength

Equipment Needed

  • BOSU Ball
  • Barbell
  • Smith Machine
  • Standing Calf Raise Machine
  • Flat Bench
  • Dumbbells
Show All

93 people started this plan