Free personalized workout plan

Strength for Soccer 2

By Pedro Bernardes

Experience

Intermediate (2-3 years)

Days per week

4 days

Time

75 minutes

Genders

Female, Male

Goals

Athletic Performance (Female | Male)
Gain Strength (Female | Male)
Description

Soccer is a sport characterized in general by fast and intermittent sprints, direction changes, kicks and passes for long periods of time with "active rest" in between. This workout will help yo

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Equipment

Barbell, Bodyweight, Cable, Dumbbell, Exercise Ball, Machine

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

75 minutes

Genders

Female, Male

Days per week

4 days

Goals

Athletic Performance (Female | Male)
Gain Strength (Female | Male)
Description

Soccer is a sport characterized in general by fast and intermittent sprints, direction changes, kicks and passes for long periods of time with "active rest" in between. This workout will help yo

Show More

Equipment

Barbell, Bodyweight, Cable, Dumbbell, Exercise Ball, Machine

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

30%

Workout Overview

Week 1

Physiological effect: Morphological gains. Increase in muscle strength by recruiting more muscle fibers, resulting in the development of stability and  balance.

Training characteristics: Full body split workout to increase major muscle intra and inter coordination for specific tasks and muscles for Soccer.

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 24 to 48 hours

Increase load on 2, 3 and 4 Set.


ExerciseSetsRepsRestNotes
1. Narrow Stance Squats4 sets14, 12, 10, 8 reps60s
With Dumbbells
2. Leg Curl (on stability ball)4 sets12, 10, 8, 6 reps60s
3. Single-Leg Leg Extension4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
4. Dumbbell Alternating Side Lunge
Dumbbell Alternating Side Lunge
4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
5. Smith Machine Calf Raise4 sets12, 10, 8, 6 reps60s
6. BOSU Ball Single-Leg Balance4 sets60, 50, 40, 30 reps60s
Each side, with no rest between.
7. Cable Hip Adduction
Cable Hip Adduction
4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.

Upper Limbs and Core

Scroll to top

ExerciseSetsRepsRestNotes
1. Cable Row Standing
Cable Row Standing
4 sets12, 10, 8, 6 reps60s
2. Dumbbell Bench Press
Dumbbell Bench Press
4 sets12, 10, 8, 6 reps60s
3. Barbell Lying Triceps Extension (Skullcrusher)4 sets12, 10, 8, 6 reps60s
With Barbell
4. Upright Barbell Row
Upright Barbell Row
4 sets12, 10, 8, 6 reps60s
5. Exercise Ball Plank
Exercise Ball Plank
4 sets60, 50, 40, 30s60s
6. Lying Floor Leg Raise4 sets14, 12, 10, 8 reps60s
7. Cable Twist
Cable Twist
4 sets14, 12, 10, 8 reps60s
Each side, with no rest between.
8. Romanian Deadlift4 sets14, 12, 10, 8 reps60s

ExerciseSetsRepsRestNotes
1. Narrow Stance Squats4 sets14, 12, 10, 8 reps60s
With Dumbbells
2. Leg Curl (on stability ball)4 sets12, 10, 8, 6 reps60s
3. Single-Leg Leg Extension4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
4. Dumbbell Alternating Side Lunge
Dumbbell Alternating Side Lunge
4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
5. Smith Machine Calf Raise4 sets12, 10, 8, 6 reps60s
6. BOSU Ball Single-Leg Balance4 sets60, 50, 40, 30 reps60s
Each side, with no rest between.
7. Cable Hip Adduction
Cable Hip Adduction
4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.

Upper Limbs and Core

Scroll to top

ExerciseSetsRepsRestNotes
1. Cable Row Standing
Cable Row Standing
4 sets12, 10, 8, 6 reps60s
2. Dumbbell Bench Press
Dumbbell Bench Press
4 sets12, 10, 8, 6 reps60s
3. Barbell Lying Triceps Extension (Skullcrusher)4 sets12, 10, 8, 6 reps60s
With Barbell
4. Upright Barbell Row
Upright Barbell Row
4 sets12, 10, 8, 6 reps60s
5. Exercise Ball Plank
Exercise Ball Plank
4 sets60, 50, 40, 30s60s
6. Lying Floor Leg Raise4 sets14, 12, 10, 8 reps60s
7. Cable Twist
Cable Twist
4 sets14, 12, 10, 8 reps60s
Each side, with no rest between.
8. Romanian Deadlift4 sets14, 12, 10, 8 reps60s

Week 2

Load: Increase by 10 to 20% in all exercises except shoulder and triceps exercises where you should increase by 5 to 10% 

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 24 to 48 hours

Increase load on 2, 3 and 4 Set.


ExerciseSetsRepsRestNotes
1. Narrow Stance Squats4 sets14, 12, 10, 8 reps60s
With Dumbbells
2. Leg Curl (on stability ball)4 sets12, 10, 8, 6 reps60s
3. Single-Leg Leg Extension4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
4. Dumbbell Alternating Side Lunge
Dumbbell Alternating Side Lunge
4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
5. Smith Machine Calf Raise4 sets12, 10, 8, 6 reps60s
6. BOSU Ball Single-Leg Balance4 sets60, 50, 40, 30 reps60s
Each side, with no rest between.
7. Cable Hip Adduction
Cable Hip Adduction
4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.

Upper Limbs and Core

Scroll to top

ExerciseSetsRepsRestNotes
1. Cable Row Standing
Cable Row Standing
4 sets12, 10, 8, 6 reps60s
2. Dumbbell Bench Press
Dumbbell Bench Press
4 sets12, 10, 8, 6 reps60s
3. Barbell Lying Triceps Extension (Skullcrusher)4 sets12, 10, 8, 6 reps60s
With Barbell
4. Upright Barbell Row
Upright Barbell Row
4 sets12, 10, 8, 6 reps60s
5. Exercise Ball Plank
Exercise Ball Plank
4 sets60, 50, 40, 30s60s
6. Lying Floor Leg Raise4 sets14, 12, 10, 8 reps60s
7. Cable Twist
Cable Twist
4 sets14, 12, 10, 8 reps60s
Each side, with no rest between.
8. Romanian Deadlift4 sets14, 12, 10, 8 reps60s

ExerciseSetsRepsRestNotes
1. Narrow Stance Squats4 sets14, 12, 10, 8 reps60s
With Dumbbells
2. Leg Curl (on stability ball)4 sets12, 10, 8, 6 reps60s
3. Single-Leg Leg Extension4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
4. Dumbbell Alternating Side Lunge
Dumbbell Alternating Side Lunge
4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
5. Smith Machine Calf Raise4 sets12, 10, 8, 6 reps60s
6. BOSU Ball Single-Leg Balance4 sets60, 50, 40, 30 reps60s
Each side, with no rest between.
7. Cable Hip Adduction
Cable Hip Adduction
4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.

Upper Limbs and Core

Scroll to top

ExerciseSetsRepsRestNotes
1. Cable Row Standing
Cable Row Standing
4 sets12, 10, 8, 6 reps60s
2. Dumbbell Bench Press
Dumbbell Bench Press
4 sets12, 10, 8, 6 reps60s
3. Barbell Lying Triceps Extension (Skullcrusher)4 sets12, 10, 8, 6 reps60s
With Barbell
4. Upright Barbell Row
Upright Barbell Row
4 sets12, 10, 8, 6 reps60s
5. Exercise Ball Plank
Exercise Ball Plank
4 sets60, 50, 40, 30s60s
6. Lying Floor Leg Raise4 sets14, 12, 10, 8 reps60s
7. Cable Twist
Cable Twist
4 sets14, 12, 10, 8 reps60s
Each side, with no rest between.
8. Romanian Deadlift4 sets14, 12, 10, 8 reps60s

Week 3

 Load: Increase by decreasing rest to 30'' 

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 24 to 48 hours

Increase load on 2, 3 and 4 Set.


ExerciseSetsRepsRestNotes
1. Narrow Stance Squats4 sets14, 12, 10, 8 reps30s
With Dumbbells
2. Leg Curl (on stability ball)4 sets12, 10, 8, 6 reps30s
3. Single-Leg Leg Extension4 sets12, 10, 8, 6 reps30s
Each side, with no rest between.
4. Dumbbell Alternating Side Lunge
Dumbbell Alternating Side Lunge
4 sets12, 10, 8, 6 reps30s
Each side, with no rest between.
5. Smith Machine Calf Raise4 sets12, 10, 8, 6 reps30s
6. BOSU Ball Single-Leg Balance4 sets60, 50, 40, 30 reps30s
Each side, with no rest between.
7. Cable Hip Adduction
Cable Hip Adduction
4 sets12, 10, 8, 6 reps30s
Each side, with no rest between.

Upper Limbs and Core

Scroll to top

ExerciseSetsRepsRestNotes
1. Cable Row Standing
Cable Row Standing
4 sets12, 10, 8, 6 reps30s
2. Dumbbell Bench Press
Dumbbell Bench Press
4 sets12, 10, 8, 6 reps30s
3. Barbell Lying Triceps Extension (Skullcrusher)4 sets12, 10, 8, 6 reps30s
With Barbell
4. Upright Barbell Row
Upright Barbell Row
4 sets12, 10, 8, 6 reps30s
5. Exercise Ball Plank
Exercise Ball Plank
4 sets60, 50, 40, 30s30s
6. Lying Floor Leg Raise4 sets14, 12, 10, 8 reps30s
7. Cable Twist
Cable Twist
4 sets14, 12, 10, 8 reps30s
Each side, with no rest between.
8. Romanian Deadlift4 sets14, 12, 10, 8 reps30s

ExerciseSetsRepsRestNotes
1. Narrow Stance Squats4 sets14, 12, 10, 8 reps30s
With Dumbbells
2. Leg Curl (on stability ball)4 sets12, 10, 8, 6 reps30s
3. Single-Leg Leg Extension4 sets12, 10, 8, 6 reps30s
Each side, with no rest between.
4. Dumbbell Alternating Side Lunge
Dumbbell Alternating Side Lunge
4 sets12, 10, 8, 6 reps30s
Each side, with no rest between.
5. Smith Machine Calf Raise4 sets12, 10, 8, 6 reps30s
6. BOSU Ball Single-Leg Balance4 sets60, 50, 40, 30 reps30s
Each side, with no rest between.
7. Cable Hip Adduction
Cable Hip Adduction
4 sets12, 10, 8, 6 reps30s
Each side, with no rest between.

Upper Limbs and Core

Scroll to top

ExerciseSetsRepsRestNotes
1. Cable Row Standing
Cable Row Standing
4 sets12, 10, 8, 6 reps30s
2. Dumbbell Bench Press
Dumbbell Bench Press
4 sets12, 10, 8, 6 reps30s
3. Barbell Lying Triceps Extension (Skullcrusher)4 sets12, 10, 8, 6 reps30s
With Barbell
4. Upright Barbell Row
Upright Barbell Row
4 sets12, 10, 8, 6 reps30s
5. Exercise Ball Plank
Exercise Ball Plank
4 sets60, 50, 40, 30s30s
6. Lying Floor Leg Raise4 sets14, 12, 10, 8 reps30s
7. Cable Twist
Cable Twist
4 sets14, 12, 10, 8 reps30s
Each side, with no rest between.
8. Romanian Deadlift4 sets14, 12, 10, 8 reps30s

Week 4

Load: Increase by 10 to 20% in all exercises except shoulder and triceps exercises where you should increase by 5 to 10%  

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 24 to 48 hours

Increase load on 2, 3 and 4 Set.


ExerciseSetsRepsRestNotes
1. Narrow Stance Squats4 sets14, 12, 10, 8 reps30s
With Dumbbells
2. Leg Curl (on stability ball)4 sets12, 10, 8, 6 reps30s
3. Single-Leg Leg Extension4 sets12, 10, 8, 6 reps30s
Each side, with no rest between.
4. Dumbbell Alternating Side Lunge
Dumbbell Alternating Side Lunge
4 sets12, 10, 8, 6 reps30s
Each side, with no rest between.
5. Smith Machine Calf Raise4 sets12, 10, 8, 6 reps30s
6. BOSU Ball Single-Leg Balance4 sets60, 50, 40, 30 reps30s
Each side, with no rest between.
7. Cable Hip Adduction
Cable Hip Adduction
4 sets12, 10, 8, 6 reps30s
Each side, with no rest between.

Upper Limbs and Core

Scroll to top

ExerciseSetsRepsRestNotes
1. Cable Row Standing
Cable Row Standing
4 sets12, 10, 8, 6 reps30s
2. Dumbbell Bench Press
Dumbbell Bench Press
4 sets12, 10, 8, 6 reps30s
3. Barbell Lying Triceps Extension (Skullcrusher)4 sets12, 10, 8, 6 reps30s
With Barbell
4. Upright Barbell Row
Upright Barbell Row
4 sets12, 10, 8, 6 reps30s
5. Exercise Ball Plank
Exercise Ball Plank
4 sets60, 50, 40, 30s30s
6. Lying Floor Leg Raise4 sets14, 12, 10, 8 reps30s
7. Cable Twist
Cable Twist
4 sets14, 12, 10, 8 reps30s
Each side, with no rest between.
8. Romanian Deadlift4 sets14, 12, 10, 8 reps30s

ExerciseSetsRepsRestNotes
1. Narrow Stance Squats4 sets14, 12, 10, 8 reps30s
With Dumbbells
2. Leg Curl (on stability ball)4 sets12, 10, 8, 6 reps30s
3. Single-Leg Leg Extension4 sets12, 10, 8, 6 reps30s
Each side, with no rest between.
4. Dumbbell Alternating Side Lunge
Dumbbell Alternating Side Lunge
4 sets12, 10, 8, 6 reps30s
Each side, with no rest between.
5. Smith Machine Calf Raise4 sets12, 10, 8, 6 reps30s
6. BOSU Ball Single-Leg Balance4 sets60, 50, 40, 30 reps30s
Each side, with no rest between.
7. Cable Hip Adduction
Cable Hip Adduction
4 sets12, 10, 8, 6 reps30s
Each side, with no rest between.

Upper Limbs and Core

Scroll to top

ExerciseSetsRepsRestNotes
1. Cable Row Standing
Cable Row Standing
4 sets12, 10, 8, 6 reps30s
2. Dumbbell Bench Press
Dumbbell Bench Press
4 sets12, 10, 8, 6 reps30s
3. Barbell Lying Triceps Extension (Skullcrusher)4 sets12, 10, 8, 6 reps30s
With Barbell
4. Upright Barbell Row
Upright Barbell Row
4 sets12, 10, 8, 6 reps30s
5. Exercise Ball Plank
Exercise Ball Plank
4 sets60, 50, 40, 30s30s
6. Lying Floor Leg Raise4 sets14, 12, 10, 8 reps30s
7. Cable Twist
Cable Twist
4 sets14, 12, 10, 8 reps30s
Each side, with no rest between.
8. Romanian Deadlift4 sets14, 12, 10, 8 reps30s

Date Created: 2/10/19, 4:41 PM


Last Updated: 2/13/20, 7:38 PM

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