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Soccer Workout Plan

4 Week / 3 Days per Week / Intermediate

4 ratings
Soccer Workout Plan

Soccer Workout Plan

4 Week / 3 Days per Week / Intermediate

4 ratings

Soccer Workout Plan

4 Week / 3 Days per Week / Intermediate

4 ratings
  • Day 1
  • Day 2
  • Day 3
Soccer Lower Body Workout

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Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 6 reps, 02:30 rest
3 6 02:30
Default
Quads / Intermediate
3 sets, 30 reps00:00:45, 02:30 rest
3 30 02:30
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 12 01:00
Default
--
--
3 sets, 6 reps, 02:30 rest
3 6 -- 02:30
Default
--
--
3 sets, 6 reps, 02:30 rest
3 6 -- 02:30
Default
--
--
3 sets, 6 reps, 02:30 rest
3 6 -- 02:30
Default
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
Default
--
--
2 sets, 10 reps, 01:00 rest
2 10 01:00
Default
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

The reps given for sprints is set up so that one rep equals 40 yards of sprinting. Sprint 40 yards for one rep then walk back to the starting line and sprint 40 yards again for rep #2, etc.

Perform light cardio and stretch as a warm up. Remember to pick a weight where it is extremely difficult to get six reps, once you get six then it is time to move up in weight. Cool down by stretching.

  • Primary
  • Secondary

Muscles Worked

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

Workout Plan Summary

Soccer is a sport that requires endurance, agility, quickness, and a lot of leg strength to be successful. This soccer fitness plan is designed to target all of these areas by utilizing free weights, plyometrics, and cardio. Free weights are the best choice for building pure strength and this... more

Soccer is a sport that requires endurance, agility, quickness, and a lot of leg strength to be successful. This soccer fitness plan is designed to target all of these areas by utilizing free weights, plyometrics, and cardio.

Free weights are the best choice for building pure strength and this plan incorporates a lot of free weights, but a soccer player also needs explosive strength and that is where plyometrics come into play. This soccer workout schedule uses several leg plyometric exercises that will give a player the quickness, jumping ability, and solid foundation to dominate . To hold off players and push them around one needs a strong upper body and this plan take this into account by devoting a significant amount of time towards building a strong upper body.

This soccer workout program has three workouts that are made up of lower body, upper body, and a cardio day. Each workout is to be completed twice a week and it is ideal not to perform cardio on the same day as another workout, especially legs. Simply perform the workouts in the order they placed and then go back through them again for the ideal workout schedule.

Each exercise is 3 sets that range from 6-12 reps with the compound, heavy weighted exercises at the 6 rep range to focus more on strength. Focus on picking a weight to where you can only do six reps and not a SINGLE one more. Once you can do six then it is time to move up in weight. As with any soccer workout plan it is imperative to eat lots of quality calories that will rebuild your torn muscles, not doing so will result in less than ideal results. Start following this soccer workout plan today!

Soccer Upper Body Workout

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Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 6 reps, 02:30 rest
3 6 -- 02:30
Default
Triceps / Beginner
3 sets, 6 reps, 02:30 rest
3 6 -- 02:30
Default
Chest / Intermediate
3 sets, 15 reps, 01:00 rest
3 15 01:00
Default
--
--
3 sets, 15 reps, 01:00 rest
3 15 01:00
Default
--
--
3 sets, 6 reps, 02:30 rest
3 6 -- 02:30
Default
--
--
3 sets, 8 reps, 02:30 rest
3 8 -- 02:30
Default
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
Default
--
--
3 sets, 6 reps, 02:30 rest
3 6 -- 02:30
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

Perform light cardio and stretch as a warm up. Remember to pick a weight where it is extremely difficult to get six reps, once you get six then it is time to move up in weight. Cool down by stretching.

  • Primary
  • Secondary

Muscles Worked

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

Workout Plan Summary

Soccer is a sport that requires endurance, agility, quickness, and a lot of leg strength to be successful. This soccer fitness plan is designed to target all of these areas by utilizing free weights, plyometrics, and cardio. Free weights are the best choice for building pure strength and this... more

Soccer is a sport that requires endurance, agility, quickness, and a lot of leg strength to be successful. This soccer fitness plan is designed to target all of these areas by utilizing free weights, plyometrics, and cardio.

Free weights are the best choice for building pure strength and this plan incorporates a lot of free weights, but a soccer player also needs explosive strength and that is where plyometrics come into play. This soccer workout schedule uses several leg plyometric exercises that will give a player the quickness, jumping ability, and solid foundation to dominate . To hold off players and push them around one needs a strong upper body and this plan take this into account by devoting a significant amount of time towards building a strong upper body.

This soccer workout program has three workouts that are made up of lower body, upper body, and a cardio day. Each workout is to be completed twice a week and it is ideal not to perform cardio on the same day as another workout, especially legs. Simply perform the workouts in the order they placed and then go back through them again for the ideal workout schedule.

Each exercise is 3 sets that range from 6-12 reps with the compound, heavy weighted exercises at the 6 rep range to focus more on strength. Focus on picking a weight to where you can only do six reps and not a SINGLE one more. Once you can do six then it is time to move up in weight. As with any soccer workout plan it is imperative to eat lots of quality calories that will rebuild your torn muscles, not doing so will result in less than ideal results. Start following this soccer workout plan today!

Soccer Cardio & Abs Workout

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Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 10 01:00
Default
Quads / Beginner
1 sets, 21120.00 mi ,
1 21120 mi --:--:-- --:--
Default
Abs / Beginner
3 sets, 25 reps, 01:00 rest
3 25 01:00
Default
--
--
3 sets, 25 reps, 01:00 rest
3 25 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

The reps given for sprints is set up so that one rep equals 40 yards of sprinting. Sprint 40 yards for one rep then walk back to the starting line and sprint 40 yards again for rep #2, etc.

Perform light cardio and stretch as a warm up. Cool down by stretching.

  • Primary
  • Secondary

Muscles Worked

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

Workout Plan Summary

Soccer is a sport that requires endurance, agility, quickness, and a lot of leg strength to be successful. This soccer fitness plan is designed to target all of these areas by utilizing free weights, plyometrics, and cardio. Free weights are the best choice for building pure strength and this... more

Soccer is a sport that requires endurance, agility, quickness, and a lot of leg strength to be successful. This soccer fitness plan is designed to target all of these areas by utilizing free weights, plyometrics, and cardio.

Free weights are the best choice for building pure strength and this plan incorporates a lot of free weights, but a soccer player also needs explosive strength and that is where plyometrics come into play. This soccer workout schedule uses several leg plyometric exercises that will give a player the quickness, jumping ability, and solid foundation to dominate . To hold off players and push them around one needs a strong upper body and this plan take this into account by devoting a significant amount of time towards building a strong upper body.

This soccer workout program has three workouts that are made up of lower body, upper body, and a cardio day. Each workout is to be completed twice a week and it is ideal not to perform cardio on the same day as another workout, especially legs. Simply perform the workouts in the order they placed and then go back through them again for the ideal workout schedule.

Each exercise is 3 sets that range from 6-12 reps with the compound, heavy weighted exercises at the 6 rep range to focus more on strength. Focus on picking a weight to where you can only do six reps and not a SINGLE one more. Once you can do six then it is time to move up in weight. As with any soccer workout plan it is imperative to eat lots of quality calories that will rebuild your torn muscles, not doing so will result in less than ideal results. Start following this soccer workout plan today!

255 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength
  • Get Toned

Equipment Needed

  • Barbell
  • Squat Rack
  • Dip/Chin-Up Machine
  • Dumbbells
  • Flat Bench
  • Smith Machine
Show All

3 Review

  • Thumb
    edwin a pacheco
    over 6 years ago
    #

  • MyaJuarez
    over 1 year ago
    #

    Coming off of recovery from a broken foot, ready to get after strength and conditioning.

  • mesopotania
    4 months ago
    #

    screw this site!!!!

Soccer Workout Plan

255 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength
  • Get Toned

Equipment Needed

  • Barbell
  • Squat Rack
  • Dip/Chin-Up Machine
  • Dumbbells
  • Flat Bench
  • Smith Machine
Show All