Follow workout plans to make working out easier!
Track your workouts online & on your mobile device
Never miss a workout with scheduled workouts
Get notifications to keep your workouts on track
Sign Up
Are you a staff member, coach, or gym owner? See how we can help

Basketball Weight Gaining Workout Plan

8 Weeks / 4 Days per Week / Intermediate

Basketball Weight Gaining Workout 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

  • Gain Mass

Equipment Needed

  • Barbell
  • Cable Machine
  • Dumbbells
  • Box
  • Flat Bench
  • Chin-Up Bar
Show All
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Quads / Intermediate
4 sets, 15 reps
4 15 -- --:--
Triceps / Beginner
4 sets, 15 reps
4 15 -- --:--
Quads / Intermediate
4 sets, 15 reps
4 15 -- --:--
Triceps / Beginner
4 sets, 15 reps
4 15 -- --:--
Quads / Intermediate
4 sets, 15 reps
4 15 -- --:--
Calves / Expert
4 sets, 15 reps, 02:00 rest
4 15 02:00
  • normal
  • superset
  • alternate
  • circuit

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.

  • 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 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.

Exercise Sets Distance Time Reps Weight Rest
Chest / Intermediate
4 sets, 8 reps
4 8 -- --:--
Biceps / Beginner
4 sets, 8 reps, 01:00 rest
4 8 01:00
Chest / Intermediate
4 sets, 8 reps
4 8 -- --:--
Biceps / Beginner
4 sets, 8 reps, 01:00 rest
4 8 -- 01:00
Chest / Expert
4 sets, 12 reps
4 12 --:--
Biceps / Beginner
4 sets, 8 reps, 01:00 rest
4 8 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

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!

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.

  • 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 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.

Exercise Sets Distance Time Reps Weight Rest
Traps / Intermediate
4 sets, 12 reps
4 12 --:--
Abs / Intermediate
4 sets, 12 reps
4 12 -- --:--
Lats / Beginner
4 sets, 12 reps
4 12 -- --:--
Abs / Intermediate
4 sets, 12 reps, 02:00 rest
4 12 -- 02:00
Middle Back / Beginner
4 sets, 12 reps
4 12 -- --:--
Abs / Expert
4 sets, 12 reps
4 12 --:--
Middle Back / Intermediate
4 sets, 12 reps, 02:00 rest
4 12 -- 02:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

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!

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.

  • 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 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.

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

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!

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.

  • 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 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.

20 person started this plan

Workout Goals

  • Gain Mass

Equipment Needed

  • Barbell
  • Cable Machine
  • Dumbbells
  • Box
  • Flat Bench
  • Chin-Up Bar
Show All
Basketball Weight Gaining Workout Plan

20 person started this plan

Workout Goals

  • Gain Mass

Equipment Needed

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