Volleyball Workout Plan

4 Weeks / 2 Days per Week / Intermediate

1 ratings
Volleyball Workout Plan

Volleyball Workout Plan

4 Weeks / 2 Days per Week / Intermediate

1 ratings

Volleyball Workout Plan

4 Weeks / 2 Days per Week / Intermediate

1 ratings
  • Day 1
  • Day 2
Total Body - Volleyball Workout

Notes for Week 1, Day 1

Each exercise only has two sets so that you can give it all your energy and focus. Focus on form and giving it all you got on each and every rep. Always look to improve from past performance on each workout whether it is more sets, reps, or less rest time. Try to complete the workout in about an hour.

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Exercise Sets Distance Time Reps Weight Rest
Quads / Intermediate
2 sets, 8 reps, 01:00 rest
2 8 01:00
Quads / Intermediate
2 sets, 30 reps00:00:45, 01:00 rest
2 30 01:00
Quads / Expert
2 sets, 8 reps, 01:00 rest
2 8 01:00
--
--
2 sets, 12 reps, 01:00 rest
2 12 -- 01:00
--
--
2 sets, 8 reps, 01:00 rest
2 8 -- 01:00
--
--
2 sets, 12 reps, 01:00 rest
2 12 01:00
--
--
2 sets, 8 reps, 01:00 rest
2 8 -- 01:00
--
--
2 sets, 8 reps, 01:00 rest
2 8 -- 01:00
--
--
2 sets, 12 reps, 01:00 rest
2 12 01:00
--
--
2 sets, 15 reps, 01:00 rest
2 15 -- 01:00
--
--
2 sets, 15 reps, 01:00 rest
2 15 -- 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The volleyball workout routine is designed to build explosive legs and a strong core to leap above the net and power through the ball. Volleyball relies heavily on the ability to jump high and the strength to spike the ball down on your opponents with precision and ruthless force. Building vo... more

The volleyball workout routine is designed to build explosive legs and a strong core to leap above the net and power through the ball. Volleyball relies heavily on the ability to jump high and the strength to spike the ball down on your opponents with precision and ruthless force.

Building volleyball fitness is hard work and choosing the right exercises to target the correct muscles is a necessity in dominating the game of volleyball. This volleyball workout program focuses highly on building strong, explosive legs through the use of weight training and plyometrics. By combining both of these you can build not only pure strength, but explosive strength.

This volleyball program is made up of two full-body workout plans that are meant to be completed three times a week. This means that you will perform one of the workouts twice in one week. Next week simply perform the other one twice. Cardio is not the goal in this plan, but with the use of plyometrics you will gain some in the area of cardio. If you desire to build cardio then it is recommended you do it on the off days between the workouts, not on the same day as your workout. Be sure not to do these workouts two days in a row, at least a day of rest between.

Look to improve each workout whether it is more weight, less rest, or more reps. Follow this volleyball workout routine and see yourself dominate the competition as you rise above the net and mercilessly pound the ball down on your opponent.

Total Body - Volleyball Workout

Notes for Week 1, Day 2

Each exercise only has two sets so that you can give it all your energy and focus. Focus on form and giving it all you got on each and every rep. Always look to improve from past performance on each workout whether it is more sets, reps, or less rest time. Try to complete the workout in about an hour.

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
Quads / Intermediate
2 sets, 8 reps, 01:00 rest
2 8 01:00
Quads / Intermediate
2 sets, 8 reps, 01:00 rest
2 8 01:00
Quads / Intermediate
2 sets, 8 reps, 01:00 rest
2 8 -- 01:00
--
--
2 sets, 12 reps, 01:00 rest
2 12 01:00
--
--
2 sets, 8 reps, 01:00 rest
2 8 -- 01:00
--
--
2 sets, 12 reps, 01:00 rest
2 12 01:00
--
--
2 sets, 8 reps, 01:00 rest
2 8 -- 01:00
--
--
2 sets, 8 reps, 01:00 rest
2 8 -- 01:00
--
--
2 sets, 12 reps, 01:00 rest
2 12 01:00
--
--
2 sets, 15 reps, 01:00 rest
2 15 -- 01:00
--
--
2 sets, 15 reps, 01:00 rest
2 15 -- 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The volleyball workout routine is designed to build explosive legs and a strong core to leap above the net and power through the ball. Volleyball relies heavily on the ability to jump high and the strength to spike the ball down on your opponents with precision and ruthless force. Building vo... more

The volleyball workout routine is designed to build explosive legs and a strong core to leap above the net and power through the ball. Volleyball relies heavily on the ability to jump high and the strength to spike the ball down on your opponents with precision and ruthless force.

Building volleyball fitness is hard work and choosing the right exercises to target the correct muscles is a necessity in dominating the game of volleyball. This volleyball workout program focuses highly on building strong, explosive legs through the use of weight training and plyometrics. By combining both of these you can build not only pure strength, but explosive strength.

This volleyball program is made up of two full-body workout plans that are meant to be completed three times a week. This means that you will perform one of the workouts twice in one week. Next week simply perform the other one twice. Cardio is not the goal in this plan, but with the use of plyometrics you will gain some in the area of cardio. If you desire to build cardio then it is recommended you do it on the off days between the workouts, not on the same day as your workout. Be sure not to do these workouts two days in a row, at least a day of rest between.

Look to improve each workout whether it is more weight, less rest, or more reps. Follow this volleyball workout routine and see yourself dominate the competition as you rise above the net and mercilessly pound the ball down on your opponent.

107 people started this plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Barbell
  • Standing Calf Raise Machine
  • BOSU Ball
  • Medicine Ball
  • Flat Bench
  • Dumbbells
Show All

No Reviews yet.

Volleyball Workout Plan

107 people started this plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Barbell
  • Standing Calf Raise Machine
  • BOSU Ball
  • Medicine Ball
  • Flat Bench
  • Dumbbells
Show All