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Hockey Workout Plan

4 Week / 4 Days per Week / Intermediate

0 ratings
Hockey Workout Plan

Hockey Workout Plan

4 Week / 4 Days per Week / Intermediate

0 ratings

Hockey Workout Plan

4 Week / 4 Days per Week / Intermediate

0 ratings
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Hockey Legs & Core Workout

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Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
2 sets, 6 reps, 02:30 rest
2 6 -- 02:30
Default
Quads / Intermediate
2 sets, 6 reps, 02:30 rest
2 6 -- 02:30
Default
Hamstrings / Intermediate
2 sets, 6 reps, 02:30 rest
2 6 -- 02:30
Default
--
--
2 sets, 8 reps, 02:00 rest
2 8 02:00
Default
--
--
2 sets, 00:01:00, 01:30 rest
2 00:01:00 01:30
Default
--
--
2 sets, 25 reps, 01:00 rest
2 25 01:00
Default
--
--
2 sets, 25 reps, 01:00 rest
2 25 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

Pick a weight that is extremely hard to get the prescribed reps. Stretch after your workout for 5-10 min to facilitate muscle recovery and avoid muscle stiffness. If the workout becomes too easy then look to increase the number of sets.

  • Primary
  • Secondary

Muscles Worked

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

Workout Plan Summary

Hockey consists of three main characteristics: strength, size, and agility. This plan is designed to target all three areas, especially strength and size. This hockey workout is meant to be completed in the off-season to allow proper recovery time, but it can be adjusted to fit your in-season sch... more

Hockey consists of three main characteristics: strength, size, and agility. This plan is designed to target all three areas, especially strength and size. This hockey workout is meant to be completed in the off-season to allow proper recovery time, but it can be adjusted to fit your in-season schedule around games and practices.

Weekday Workout Schedule


This hockey weight training routine consists of four different workouts that are to be completed each once a week. Ideally, for those who want to take it easy on the weekends, this hockey program should be completed M,T,TR,F in the order that the workouts appear.

Increase Strength


Each exercise consists of two sets and most (all compound exercises) have six reps because this hockey routine is designed to build strength, not cardio or getting ripped. However, you will definitely see an increase in size, but like mentioned before the main goal is strength. Legs and core are emphasized greatly in this hockey plan because the legs are the origin of force development and if the core is weak then the upper body will not be able to properly transfer that power into checking, shooting, and skating.

Eat a Quality Diet


Eat a lot quality calories (complex carbs and proteins) to recover from your workouts. Don't starve your body from the nutrition it needs to re-build your torn muscles, otherwise you will see less than optimal results. Start following this plan today!

Hockey Upper-Body Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
2 sets, 6 reps, 02:30 rest
2 6 -- 02:30
Default
Lats / Intermediate
2 sets, 6 reps, 02:30 rest
2 6 02:30
Default
Middle Back / Intermediate
2 sets, 6 reps, 02:30 rest
2 6 -- 02:30
Default
--
--
2 sets, 6 reps, 02:30 rest
2 6 -- 02:30
Default
--
--
2 sets, 8 reps, 02:00 rest
2 8 -- 02:00
Default
--
--
2 sets, 6 reps, 02:30 rest
2 6 -- 02:30
Default
--
--
2 sets, 6 reps, 02:30 rest
2 6 -- 02:30
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

Pick a weight that is extremely hard to get the prescribed reps. Stretch after your workout for 5-10 min to facilitate muscle recovery and avoid muscle stiffness. If the workout becomes too easy then look to increase the number of sets.

  • Primary
  • Secondary

Muscles Worked

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

Workout Plan Summary

Hockey consists of three main characteristics: strength, size, and agility. This plan is designed to target all three areas, especially strength and size. This hockey workout is meant to be completed in the off-season to allow proper recovery time, but it can be adjusted to fit your in-season sch... more

Hockey consists of three main characteristics: strength, size, and agility. This plan is designed to target all three areas, especially strength and size. This hockey workout is meant to be completed in the off-season to allow proper recovery time, but it can be adjusted to fit your in-season schedule around games and practices.

Weekday Workout Schedule


This hockey weight training routine consists of four different workouts that are to be completed each once a week. Ideally, for those who want to take it easy on the weekends, this hockey program should be completed M,T,TR,F in the order that the workouts appear.

Increase Strength


Each exercise consists of two sets and most (all compound exercises) have six reps because this hockey routine is designed to build strength, not cardio or getting ripped. However, you will definitely see an increase in size, but like mentioned before the main goal is strength. Legs and core are emphasized greatly in this hockey plan because the legs are the origin of force development and if the core is weak then the upper body will not be able to properly transfer that power into checking, shooting, and skating.

Eat a Quality Diet


Eat a lot quality calories (complex carbs and proteins) to recover from your workouts. Don't starve your body from the nutrition it needs to re-build your torn muscles, otherwise you will see less than optimal results. Start following this plan today!

Hockey Legs & Core Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
2 sets, 6 reps, 02:30 rest
2 6 -- 02:30
Default
Quads / Intermediate
2 sets, 6 reps, 02:30 rest
2 6 -- 02:30
Default
Quads / Expert
2 sets, 6 reps, 03:00 rest
2 6 -- 03:00
Default
--
--
2 sets, 8 reps, 02:00 rest
2 8 02:00
Default
--
--
2 sets, 00:01:00, 01:30 rest
2 00:01:00 01:30
Default
--
--
2 sets, 25 reps, 01:00 rest
2 25 -- 01:00
Default
--
--
2 sets, 25 reps, 01:00 rest
2 25 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

Pick a weight that is extremely hard to get the prescribed reps. Stretch after your workout for 5-10 min to facilitate muscle recovery and avoid muscle stiffness. If the workout becomes too easy then look to increase the number of sets.

  • Primary
  • Secondary

Muscles Worked

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

Workout Plan Summary

Hockey consists of three main characteristics: strength, size, and agility. This plan is designed to target all three areas, especially strength and size. This hockey workout is meant to be completed in the off-season to allow proper recovery time, but it can be adjusted to fit your in-season sch... more

Hockey consists of three main characteristics: strength, size, and agility. This plan is designed to target all three areas, especially strength and size. This hockey workout is meant to be completed in the off-season to allow proper recovery time, but it can be adjusted to fit your in-season schedule around games and practices.

Weekday Workout Schedule


This hockey weight training routine consists of four different workouts that are to be completed each once a week. Ideally, for those who want to take it easy on the weekends, this hockey program should be completed M,T,TR,F in the order that the workouts appear.

Increase Strength


Each exercise consists of two sets and most (all compound exercises) have six reps because this hockey routine is designed to build strength, not cardio or getting ripped. However, you will definitely see an increase in size, but like mentioned before the main goal is strength. Legs and core are emphasized greatly in this hockey plan because the legs are the origin of force development and if the core is weak then the upper body will not be able to properly transfer that power into checking, shooting, and skating.

Eat a Quality Diet


Eat a lot quality calories (complex carbs and proteins) to recover from your workouts. Don't starve your body from the nutrition it needs to re-build your torn muscles, otherwise you will see less than optimal results. Start following this plan today!

Hockey Upper-Body Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
--
Default
Chest / Beginner
--
Default
Chest / Beginner
--
Default
--
--
--
Default
--
--
--
Default
--
--
--
Default
--
--
--
Default
--
--
--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 4

Pick a weight that is extremely hard to get the prescribed reps. Stretch after your workout for 5-10 min to facilitate muscle recovery and avoid muscle stiffness. If the workout becomes too easy then look to increase the number of sets.

  • Primary
  • Secondary

Muscles Worked

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

Workout Plan Summary

Hockey consists of three main characteristics: strength, size, and agility. This plan is designed to target all three areas, especially strength and size. This hockey workout is meant to be completed in the off-season to allow proper recovery time, but it can be adjusted to fit your in-season sch... more

Hockey consists of three main characteristics: strength, size, and agility. This plan is designed to target all three areas, especially strength and size. This hockey workout is meant to be completed in the off-season to allow proper recovery time, but it can be adjusted to fit your in-season schedule around games and practices.

Weekday Workout Schedule


This hockey weight training routine consists of four different workouts that are to be completed each once a week. Ideally, for those who want to take it easy on the weekends, this hockey program should be completed M,T,TR,F in the order that the workouts appear.

Increase Strength


Each exercise consists of two sets and most (all compound exercises) have six reps because this hockey routine is designed to build strength, not cardio or getting ripped. However, you will definitely see an increase in size, but like mentioned before the main goal is strength. Legs and core are emphasized greatly in this hockey plan because the legs are the origin of force development and if the core is weak then the upper body will not be able to properly transfer that power into checking, shooting, and skating.

Eat a Quality Diet


Eat a lot quality calories (complex carbs and proteins) to recover from your workouts. Don't starve your body from the nutrition it needs to re-build your torn muscles, otherwise you will see less than optimal results. Start following this plan today!

289 person started this plan

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Incline Bench
  • Chin-Up Bar
  • Squat Rack
  • Lat Pulldown Machine
Show All

No Reviews yet.

Hockey Workout Plan

289 person started this plan

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Incline Bench
  • Chin-Up Bar
  • Squat Rack
  • Lat Pulldown Machine
Show All