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Basketball Strength Building Workout Plan

8 Weeks / 3 Days per Week / Intermediate

Basketball Strength Building Workout Plan

Basketball Strength Building Workout Plan

8 Weeks / 3 Days per Week / Intermediate

Basketball Strength Building Workout Plan

8 Weeks / 3 Days per Week / Intermediate

Workout Goals

  • Gain Strength

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Barbell
  • Incline Bench
  • Chin-Up Bar
  • Cable Machine
Show All
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Quads / Intermediate
4 sets, 12,10,8,6 reps, 01:00 rest
4 12,10,8,6 -- 01:00
Shoulders / Beginner
4 sets, 12,10,8,6 reps, 01:00 rest
4 12,10,8,6 -- 01:00
Hamstrings / Intermediate
4 sets, 12,10,8,6 reps, 01:00 rest
4 12,10,8,6 -- 01:00
Shoulders / Intermediate
4 sets, 12,10,8,6 reps, 01:00 rest
4 12,10,8,6 -- 01:00
Quads / Intermediate
4 sets, 12,10,8,6 reps, 01:00 rest
4 12,10,8,6 -- 01:00
Middle Back / Intermediate
4 sets, 12,10,8,6 reps, 01:00 rest
4 12,10,8,6 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

The weight that you are going to use per exercise is going to be determined by a specific body weight percentage range. Example: If you weight 200 lbs and the exercise calls for you to use 65%-75%, you are going to start out with a weight between 130 lbs and 150 lbs. This is just a starting point, from here you can use a weight that is going to challenge you, while still allowing you to keep excellent form.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This workout plan is designed specifically for basketball players, and is going to focus on developing strength that is going to directly translate over to the court. You can do this workout on your own, with a partner, or with an entire team.

Exercise Sets Distance Time Reps Weight Rest
Hamstrings / Intermediate
4 sets, 12,10,8,6 reps, 01:00 rest
4 12,10,8,6 -- 01:00
Lats / Intermediate
4 sets, 12,10,8,6 reps, 01:00 rest
4 12,10,8,6 -- 01:00
Abs / Intermediate
4 sets, 12,10,8,6 reps, 01:00 rest
4 12,10,8,6 -- 01:00
Hamstrings / Intermediate
4 sets, 12,10,8,6 reps, 01:00 rest
4 12,10,8,6 -- 01:00
Biceps / Beginner
4 sets, 12,10,8,6 reps, 01:00 rest
4 12,10,8,6 -- 01:00
Triceps / Beginner
4 sets, 12,10,8,6 reps, 01:00 rest
4 12,10,8,6 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

The weight that you are going to use per exercise is going to be determined by a specific body weight percentage range. Example: If you weight 200 lbs and the exercise calls for you to use 65%-75%, you are going to start out with a weight between 130 lbs and 150 lbs. This is just a starting point, from here you can use a weight that is going to challenge you, while still allowing you to keep excellent form.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This workout plan is designed specifically for basketball players, and is going to focus on developing strength that is going to directly translate over to the court. You can do this workout on your own, with a partner, or with an entire team.

Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
4 sets, 12,10,8,6 reps, 01:00 rest
4 12,10,8,6 -- 01:00
Lats / Intermediate
4 sets, 12,10,8,6 reps, 01:00 rest
4 12,10,8,6 01:00
Chest / Intermediate
4 sets, 12,10,8,6 reps, 01:00 rest
4 12,10,8,6 -- 01:00
Middle Back / Intermediate
4 sets, 12,10,8,6 reps, 01:00 rest
4 12,10,8,6 -- 01:00
Chest / Intermediate
4 sets, 12,10,8,6 reps, 01:00 rest
4 12,10,8,6 01:00
Lats / Beginner
4 sets, 12,10,8,6 reps, 01:00 rest
4 12,10,8,6 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

The weight that you are going to use per exercise is going to be determined by a specific body weight percentage range. Example: If you weight 200 lbs and the exercise calls for you to use 65%-75%, you are going to start out with a weight between 130 lbs and 150 lbs. This is just a starting point, from here you can use a weight that is going to challenge you, while still allowing you to keep excellent form.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This workout plan is designed specifically for basketball players, and is going to focus on developing strength that is going to directly translate over to the court. You can do this workout on your own, with a partner, or with an entire team.

48 person started this plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Barbell
  • Incline Bench
  • Chin-Up Bar
  • Cable Machine
Show All
Basketball Strength Building Workout Plan

48 person started this plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Barbell
  • Incline Bench
  • Chin-Up Bar
  • Cable Machine
Show All