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Basketball Weight Gaining Workout Plan

8 Weeks / 4 Days per Week / Intermediate

Start This Plan

Basketball Weight Gaining Workout Plan

8 Weeks / 4 Days per Week / Intermediate

Basketball Weight Gaining Workout Plan

8 Weeks / 4 Days per Week / Intermediate

Workout Goals

Equipment Needed

Barbell
Cable Machine
Dumbbells
Box
Flat Bench
Chin-Up Bar
Lat Pulldown Machine
Smith Machine
Resistance Band
Step Platform
Medicine Ball
Fitness Ball
Kettlebells
Weight Plates
Swiss Bar

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Day 1
Day 2
Day 3
Day 4

Legs & Triceps Workout

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 1

The amount of weight that you are going to use for each exercise is going to be determined by different body weight percentages. Look in each exercise's notes to figure out the percentage range for that exercise, and then choose your weight from there. These percentages are in place to help you figure out a baseline for your weight, but they can be adjusted if the weight is too heavy, or too light.

This is a circuit workout, that means that there is only going to be a break after the final exercise of the circuit. Make sure that you get all of your equipment set up, so you can go from exercise to exercise without having to stop for set up.

	Exercise	Sets	Distance	Weight	Rest
	Front Squat Quads / Intermediate	Front Squat 4 sets, 15 reps	4	15	--	--:--
Weight should be in between 55%-80% of your body weight.
	Standing Overhead Dumbbell Tricep Extension Triceps / Beginner	Standing Overhead Dumbbell Tricep Extension 4 sets, 15 reps	4	15	--	--:--
Weight should be in between 15%-30% of your body weight.
	Goblet Side Lunge Quads / Intermediate	Goblet Side Lunge 4 sets, 15 reps	4	15	--	--:--
Weight should be in between 15%-30% of your body weight.
	Reverse-Grip One-Arm Cable Tricep Extension Triceps / Beginner	Reverse-Grip One-Arm Cable Tricep Extension 4 sets, 15 reps	4	15	--	--:--
Weight should be in between 15%-30% of your body weight. Repetitions are listed per arm.
	Dumbbell Step-Up Quads / Intermediate	Dumbbell Step-Up 4 sets, 15 reps	4	15	--	--:--
Weight should be in between 55%-80% of your body weight. Repetitions are listed per leg.
	Swiss Ball Lying Calf Raise Calves / Expert	Swiss Ball Lying Calf Raise 4 sets, 15 reps, 02:00 rest	4	15		02:00
Repetitions are listed per leg.

normal
superset
alternate
circuit

Log this Workout

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Muscles Worked

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Workout Plan Summary

This workout plan was designed specifically for basketball players that are looking to gain muscle weight. If you are trying to put on some weight as a player, we recommend this workout plan for you. Along with doing this workout, it is important that you are valuing your recovery time and puttin... more

This workout plan was designed specifically for basketball players that are looking to gain muscle weight. If you are trying to put on some weight as a player, we recommend this workout plan for you.
Along with doing this workout, it is important that you are valuing your recovery time and putting the right kind of fuel into your body. Doing these two things will help to maximize your muscle and weight gain with this workout plan.

Chest & Biceps Workout

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 2

The percentages are just a rough starting point, from here you can adjust to your specific level. You want to challenge yourself, but make sure that you keep great form on every exercise!

This is a circuit workout, that means that there is only going to be a break after the final exercise of that specific circuit group. So make sure that you get all of your equipment set up, that way you can go from exercise to exercise without having to stop for set up.

	Exercise	Sets	Distance	Weight	Rest
	Alternating Dumbbell Bench Press with Isometric Hold Chest / Intermediate	Alternating Dumbbell Bench Press with Isometric Hold 4 sets, 8 reps	4	8	--	--:--
Weight should be in between 15%-35% of your body weight.
	Reverse Resistance Band Curl Biceps / Beginner	Reverse Resistance Band Curl 4 sets, 8 reps, 01:00 rest	4	8		01:00
If you do not have a resistance band, you can substitute in reverse cable curls instead. When doing reverse cable curls, the weight should be in between 15%-35% of your body weight.
	Cable Fly Chest / Intermediate	Cable Fly 4 sets, 8 reps	4	8	--	--:--
Weight should be in between 15%-35% of your body weight.
	Barbell Curl Biceps / Beginner	Barbell Curl 4 sets, 8 reps, 01:00 rest	4	8	--	01:00
Weight should be in between 15%-35% of your body weight.
	Depth Push-Up Chest / Expert	Depth Push-Up 4 sets, 12 reps	4	12		--:--
Boxes should be at least 3-4 inches high.
	Hammer Curl Biceps / Beginner	Hammer Curl 4 sets, 8 reps, 01:00 rest	4	8	--	01:00
Weight should be in between 15%-35% of your body weight.

normal
superset
alternate
circuit

Log this Workout

Primary
Secondary

Muscles Worked

Primary
Secondary

Workout Plan Summary

This workout plan was designed specifically for basketball players that are looking to gain muscle weight. If you are trying to put on some weight as a player, we recommend this workout plan for you.
Along with doing this workout, it is important that you are valuing your recovery time and putting the right kind of fuel into your body. Doing these two things will help to maximize your muscle and weight gain with this workout plan.

Back & Core Workout

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 3

The percentages are just a rough starting point, from here you can adjust to your specific level. You want to challenge yourself, but make sure that you keep great form on every exercise!

	Exercise	Sets	Distance	Weight	Rest
	Inverted Row Traps / Intermediate	Inverted Row 4 sets, 12 reps	4	12		--:--
	Medicine Ball Sit-Up Toss Abs / Intermediate	Medicine Ball Sit-Up Toss 4 sets, 12 reps	4	12	--	--:--
	Wide-Grip Lat Pulldown Lats / Beginner	Wide-Grip Lat Pulldown 4 sets, 12 reps	4	12	--	--:--
Weight should be in between 20%-35% of your body weight.
	Up and Down Kettlebell Plank Pull Through Abs / Intermediate	Up and Down Kettlebell Plank Pull Through 4 sets, 12 reps, 02:00 rest	4	12	--	02:00
If you do not have access to a kettlebell you can substitute in a dumbbell.
	Seated V-Bar Cable Row Middle Back / Beginner	Seated V-Bar Cable Row 4 sets, 12 reps	4	12	--	--:--
Weight should be in between 20%-35% of your body weight.
	Full Hanging Leg Raise Abs / Expert	Full Hanging Leg Raise 4 sets, 12 reps	4	12		--:--
If you are not able to keep the correct form when doing this exercise, bend your knees.
	Plank Row Middle Back / Intermediate	Plank Row 4 sets, 12 reps, 02:00 rest	4	12	--	02:00
Weight should be in between 15%-35% of your body weight.

normal
superset
alternate
circuit

Log this Workout

Primary
Secondary

Muscles Worked

Primary
Secondary

Workout Plan Summary

This workout plan was designed specifically for basketball players that are looking to gain muscle weight. If you are trying to put on some weight as a player, we recommend this workout plan for you.
Along with doing this workout, it is important that you are valuing your recovery time and putting the right kind of fuel into your body. Doing these two things will help to maximize your muscle and weight gain with this workout plan.

Functional Legs & Shoulders Workout

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 4

The amount of weight that you are going to use for each exercise is going to be determined by different body weight percentages. Look in each exercise's notes to figure out the percentage range for that exercise, and then choose your weight from there. The percentages are just a rough starting point, from here you can adjust to your specific level. You want to challenge yourself, but make sure that you keep great form on every exercise!

	Exercise	Sets	Distance	Time	Weight	Rest
	Dumbbell Squat and Press Quads / Intermediate	Dumbbell Squat and Press 4 sets, 10 reps, 01:00 rest	4		10	--	01:00
Weight should be in between 20%-35% of your body weight.
	Rear Delt Cable Crossover Shoulders / Intermediate	Rear Delt Cable Crossover 4 sets, 10 reps, 01:00 rest	4		10	--	01:00
Weight should be in between 15%-30% of your body weight.
	Reverse Lunge and Twist Quads / Intermediate	Reverse Lunge and Twist 4 sets, 10 reps, 01:00 rest	4		10		01:00
To make this exercise a little bit more difficult you can add a heavy ball, or weight. Make sure that you are still keeping great form though.
	Plate Push Quads / Beginner	Plate Push 4 sets, 8 reps, 01:00 rest	4		8	--	01:00
Distance for repetitions should be between 10-15 feet long. Each trip down the line (10-15 feet) is one repetition.
	Dumbbell Cobra Middle Back / Beginner	Dumbbell Cobra 4 sets, 10 reps, 01:00 rest	4		10	--	01:00
Weight should be in between 15%-25% of your body weight.
	Swiss Ball Dumbbell Bridge Glutes / Intermediate	Swiss Ball Dumbbell Bridge 4 sets, 10 reps, 01:00 rest	4		10	--	01:00
Weight should be in between 15%-35% of your body weight.
	Medicine Ball Overhead Sprint Shoulders / Beginner	Medicine Ball Overhead Sprint 4 sets, 8 reps, 01:00 rest	4	--	8	--	01:00
Distance of sprint should be about the length of a basketball court. If you don't have a basketball court, try to make your sprint at least around 25 yards long. One sprint down the floor equals one repetition.

normal
superset
alternate
circuit

Log this Workout

Primary
Secondary

Muscles Worked

Primary
Secondary

Workout Plan Summary

This workout plan was designed specifically for basketball players that are looking to gain muscle weight. If you are trying to put on some weight as a player, we recommend this workout plan for you.
Along with doing this workout, it is important that you are valuing your recovery time and putting the right kind of fuel into your body. Doing these two things will help to maximize your muscle and weight gain with this workout plan.

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