Free personalized workout plan

Strength for Soccer 3

By Pedro Bernardes

Experience

Advanced (3+ years)

Days per week

4 days

Time

85 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

Bodyweight, Cable, Dumbbell, Exercise Ball, Landmine, Machine, Pull up bar, Suspension (TRX)

Average Exertion

50%

Average Cardio Intensity

20%

Workout Type

Split

Experience

Advanced (3+ years)

Time

85 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

Bodyweight, Cable, Dumbbell, Exercise Ball, Landmine, Machine, Pull up bar, Suspension (TRX)

Avg Exertion

50%

Workout Type

Split

Avg Cardio Intensity

20%

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 and 3 and decrease on 4 and 5 Set.


ExerciseSetsRepsRestNotes
1. Single Leg Split Squat
Single Leg Split Squat
5 sets12, 10, 8, 10, 12 reps60s
Can add Dumbbell. Each side, with no rest between.
2. Ice Skater
Ice Skater
5 sets12, 10, 8, 10, 12 reps60s
With Dumbbell - jump to one side and then stop for 2'' in the other (do the same for the other side). Add difficulty by using a Bosu.
3. Single-Leg Leg Extension5 sets12, 10, 8, 10, 12 reps60s
Each side, with no rest between.
4. Single Leg Exercise Ball Leg Curl5 sets12, 10, 8, 10, 12 reps60s
Each side, with no rest between.
5. Standing One Leg Calf Raise With Dumbbell5 sets12, 10, 8, 10, 12 reps60s
Each side, with no rest between.
6. Thigh Adductor
Thigh Adductor
5 sets12, 10, 8, 10, 12 reps60s
Each side, with no rest between.

Upper Limbs and Core

Scroll to top

ExerciseSetsRepsRestNotes
1. Pull-up5 sets12, 10, 8, 10, 12 reps60s
2. Suspension Push-up5 sets12, 10, 8, 10, 12 reps60s
3. High Pulley Overhead Tricep Extension
High Pulley Overhead Tricep Extension
5 sets10, 8, 6, 8, 10 reps60s
4. Landmine Lateral Raise5 sets10, 8, 6, 8, 10 reps60s
5. General Side Plank
General Side Plank
5 sets60, 50, 40, 50, 60s60s
Each side, with no rest between.
6. Wood Chop with Rope Attachment5 sets14, 12, 10, 12, 14 reps60s
Each side, with no rest between.
7. Single Leg Landmine Romanian Deadlift5 sets14, 12, 10, 12, 14 reps60s
Each side, with no rest between.
8. Abdominal Pendulum5 sets14, 12, 10, 12, 14 reps60s
Each side, with no rest between.
9. Seated Dumbbell Side Bends
Seated Dumbbell Side Bends
5 sets14, 12, 10, 12, 14 reps60s
Each side, with no rest between.

ExerciseSetsRepsRestNotes
1. Single Leg Split Squat
Single Leg Split Squat
5 sets12, 10, 8, 10, 12 reps60s
Can add Dumbbell. Each side, with no rest between.
2. Ice Skater
Ice Skater
5 sets12, 10, 8, 10, 12 reps60s
With Dumbbell - jump to one side and then stop for 2'' in the other (do the same for the other side). Add difficulty by using a Bosu.
3. Single-Leg Leg Extension5 sets12, 10, 8, 10, 12 reps60s
Each side, with no rest between.
4. Single Leg Exercise Ball Leg Curl5 sets12, 10, 8, 10, 12 reps60s
Each side, with no rest between.
5. Standing One Leg Calf Raise With Dumbbell5 sets12, 10, 8, 10, 12 reps60s
Each side, with no rest between.
6. Thigh Adductor
Thigh Adductor
5 sets12, 10, 8, 10, 12 reps60s
Each side, with no rest between.

Upper Limbs and Core

Scroll to top

ExerciseSetsRepsRestNotes
1. Pull-up5 sets12, 10, 8, 10, 12 reps60s
2. Suspension Push-up5 sets12, 10, 8, 10, 12 reps60s
3. High Pulley Overhead Tricep Extension
High Pulley Overhead Tricep Extension
5 sets10, 8, 6, 8, 10 reps60s
4. Landmine Lateral Raise5 sets10, 8, 6, 8, 10 reps60s
5. General Side Plank
General Side Plank
5 sets60, 50, 40, 50, 60s60s
Each side, with no rest between.
6. Wood Chop with Rope Attachment5 sets14, 12, 10, 12, 14 reps60s
Each side, with no rest between.
7. Single Leg Landmine Romanian Deadlift5 sets14, 12, 10, 12, 14 reps60s
Each side, with no rest between.
8. Abdominal Pendulum5 sets14, 12, 10, 12, 14 reps60s
Each side, with no rest between.
9. Seated Dumbbell Side Bends
Seated Dumbbell Side Bends
5 sets14, 12, 10, 12, 14 reps60s
Each side, with no rest between.

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 and 3 and decrease on 4 and 5 Set.


ExerciseSetsRepsRestNotes
1. Single Leg Split Squat
Single Leg Split Squat
5 sets12, 10, 8, 10, 12 reps60s
Can add Dumbbell. Each side, with no rest between.
2. Ice Skater
Ice Skater
5 sets12, 10, 8, 10, 12 reps60s
With Dumbbell - jump to one side and then stop for 2'' in the other (do the same for the other side). Add difficulty by using a Bosu.
3. Single-Leg Leg Extension5 sets12, 10, 8, 10, 12 reps60s
Each side, with no rest between.
4. Single Leg Exercise Ball Leg Curl5 sets12, 10, 8, 10, 12 reps60s
Each side, with no rest between.
5. Standing One Leg Calf Raise With Dumbbell5 sets12, 10, 8, 10, 12 reps60s
Each side, with no rest between.
6. Thigh Adductor
Thigh Adductor
5 sets12, 10, 8, 10, 12 reps60s
Each side, with no rest between.

Upper Limbs and Core

Scroll to top

ExerciseSetsRepsRestNotes
1. Pull-up5 sets12, 10, 8, 10, 12 reps60s
2. Suspension Push-up5 sets12, 10, 8, 10, 12 reps60s
3. High Pulley Overhead Tricep Extension
High Pulley Overhead Tricep Extension
5 sets10, 8, 6, 8, 10 reps60s
4. Landmine Lateral Raise5 sets10, 8, 6, 8, 10 reps60s
5. General Side Plank
General Side Plank
5 sets60, 50, 40, 50, 60s60s
Each side, with no rest between.
6. Wood Chop with Rope Attachment5 sets14, 12, 10, 12, 14 reps60s
Each side, with no rest between.
7. Single Leg Landmine Romanian Deadlift5 sets14, 12, 10, 12, 14 reps60s
Each side, with no rest between.
8. Abdominal Pendulum5 sets14, 12, 10, 12, 14 reps60s
Each side, with no rest between.
9. Seated Dumbbell Side Bends
Seated Dumbbell Side Bends
5 sets14, 12, 10, 12, 14 reps60s
Each side, with no rest between.

ExerciseSetsRepsRestNotes
1. Single Leg Split Squat
Single Leg Split Squat
5 sets12, 10, 8, 10, 12 reps60s
Can add Dumbbell. Each side, with no rest between.
2. Ice Skater
Ice Skater
5 sets12, 10, 8, 10, 12 reps60s
With Dumbbell - jump to one side and then stop for 2'' in the other (do the same for the other side). Add difficulty by using a Bosu.
3. Single-Leg Leg Extension5 sets12, 10, 8, 10, 12 reps60s
Each side, with no rest between.
4. Single Leg Exercise Ball Leg Curl5 sets12, 10, 8, 10, 12 reps60s
Each side, with no rest between.
5. Standing One Leg Calf Raise With Dumbbell5 sets12, 10, 8, 10, 12 reps60s
Each side, with no rest between.
6. Thigh Adductor
Thigh Adductor
5 sets12, 10, 8, 10, 12 reps60s
Each side, with no rest between.

Upper Limbs and Core

Scroll to top

ExerciseSetsRepsRestNotes
1. Pull-up5 sets12, 10, 8, 10, 12 reps60s
2. Suspension Push-up5 sets12, 10, 8, 10, 12 reps60s
3. High Pulley Overhead Tricep Extension
High Pulley Overhead Tricep Extension
5 sets10, 8, 6, 8, 10 reps60s
4. Landmine Lateral Raise5 sets10, 8, 6, 8, 10 reps60s
5. General Side Plank
General Side Plank
5 sets60, 50, 40, 50, 60s60s
Each side, with no rest between.
6. Wood Chop with Rope Attachment5 sets14, 12, 10, 12, 14 reps60s
Each side, with no rest between.
7. Single Leg Landmine Romanian Deadlift5 sets14, 12, 10, 12, 14 reps60s
Each side, with no rest between.
8. Abdominal Pendulum5 sets14, 12, 10, 12, 14 reps60s
Each side, with no rest between.
9. Seated Dumbbell Side Bends
Seated Dumbbell Side Bends
5 sets14, 12, 10, 12, 14 reps60s
Each side, with no rest between.

Week 3

Load: Increase by decreasing rest to 45''  

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

Rest between workouts: 24 to 48 hours

Increase load on 2 and 3 and decrease on 4 and 5 Set.


ExerciseSetsRepsRestNotes
1. Single Leg Split Squat
Single Leg Split Squat
5 sets12, 10, 8, 10, 12 reps45s
Can add Dumbbell. Each side, with no rest between.
2. Ice Skater
Ice Skater
5 sets12, 10, 8, 10, 12 reps45s
With Dumbbell - jump to one side and then stop for 2'' in the other (do the same for the other side). Add difficulty by using a Bosu.
3. Single-Leg Leg Extension5 sets12, 10, 8, 10, 12 reps45s
Each side, with no rest between.
4. Single Leg Exercise Ball Leg Curl5 sets12, 10, 8, 10, 12 reps45s
Each side, with no rest between.
5. Standing One Leg Calf Raise With Dumbbell5 sets12, 10, 8, 10, 12 reps45s
Each side, with no rest between.
6. Thigh Adductor
Thigh Adductor
5 sets12, 10, 8, 10, 12 reps45s
Each side, with no rest between.

Upper Limbs and Core

Scroll to top

ExerciseSetsRepsRestNotes
1. Pull-up5 sets12, 10, 8, 10, 12 reps45s
2. Suspension Push-up5 sets12, 10, 8, 10, 12 reps45s
3. High Pulley Overhead Tricep Extension
High Pulley Overhead Tricep Extension
5 sets10, 8, 6, 8, 10 reps45s
4. Landmine Lateral Raise5 sets10, 8, 6, 8, 10 reps45s
5. General Side Plank
General Side Plank
5 sets60, 50, 40, 50, 60s45s
Each side, with no rest between.
6. Wood Chop with Rope Attachment5 sets14, 12, 10, 12, 14 reps45s
Each side, with no rest between.
7. Single Leg Landmine Romanian Deadlift5 sets14, 12, 10, 12, 14 reps45s
Each side, with no rest between.
8. Abdominal Pendulum5 sets14, 12, 10, 12, 14 reps45s
Each side, with no rest between.
9. Seated Dumbbell Side Bends
Seated Dumbbell Side Bends
5 sets14, 12, 10, 12, 14 reps45s
Each side, with no rest between.

ExerciseSetsRepsRestNotes
1. Single Leg Split Squat
Single Leg Split Squat
5 sets12, 10, 8, 10, 12 reps45s
Can add Dumbbell. Each side, with no rest between.
2. Ice Skater
Ice Skater
5 sets12, 10, 8, 10, 12 reps45s
With Dumbbell - jump to one side and then stop for 2'' in the other (do the same for the other side). Add difficulty by using a Bosu.
3. Single-Leg Leg Extension5 sets12, 10, 8, 10, 12 reps45s
Each side, with no rest between.
4. Single Leg Exercise Ball Leg Curl5 sets12, 10, 8, 10, 12 reps45s
Each side, with no rest between.
5. Standing One Leg Calf Raise With Dumbbell5 sets12, 10, 8, 10, 12 reps45s
Each side, with no rest between.
6. Thigh Adductor
Thigh Adductor
5 sets12, 10, 8, 10, 12 reps45s
Each side, with no rest between.

Upper Limbs and Core

Scroll to top

ExerciseSetsRepsRestNotes
1. Pull-up5 sets12, 10, 8, 10, 12 reps45s
2. Suspension Push-up5 sets12, 10, 8, 10, 12 reps45s
3. High Pulley Overhead Tricep Extension
High Pulley Overhead Tricep Extension
5 sets10, 8, 6, 8, 10 reps45s
4. Landmine Lateral Raise5 sets10, 8, 6, 8, 10 reps45s
5. General Side Plank
General Side Plank
5 sets60, 50, 40, 50, 60s45s
Each side, with no rest between.
6. Wood Chop with Rope Attachment5 sets14, 12, 10, 12, 14 reps45s
Each side, with no rest between.
7. Single Leg Landmine Romanian Deadlift5 sets14, 12, 10, 12, 14 reps45s
Each side, with no rest between.
8. Abdominal Pendulum5 sets14, 12, 10, 12, 14 reps45s
Each side, with no rest between.
9. Seated Dumbbell Side Bends
Seated Dumbbell Side Bends
5 sets14, 12, 10, 12, 14 reps45s
Each side, with no rest between.

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 and 3 and decrease on 4 and 5 Set.


ExerciseSetsRepsRestNotes
1. Single Leg Split Squat
Single Leg Split Squat
5 sets12, 10, 8, 10, 12 reps45s
Can add Dumbbell. Each side, with no rest between.
2. Ice Skater
Ice Skater
5 sets12, 10, 8, 10, 12 reps45s
With Dumbbell - jump to one side and then stop for 2'' in the other (do the same for the other side). Add difficulty by using a Bosu.
3. Single-Leg Leg Extension5 sets12, 10, 8, 10, 12 reps45s
Each side, with no rest between.
4. Single Leg Exercise Ball Leg Curl5 sets12, 10, 8, 10, 12 reps45s
Each side, with no rest between.
5. Standing One Leg Calf Raise With Dumbbell5 sets12, 10, 8, 10, 12 reps45s
Each side, with no rest between.
6. Thigh Adductor
Thigh Adductor
5 sets12, 10, 8, 10, 12 reps45s
Each side, with no rest between.

Upper Limbs and Core

Scroll to top

ExerciseSetsRepsRestNotes
1. Pull-up5 sets12, 10, 8, 10, 12 reps45s
2. Suspension Push-up5 sets12, 10, 8, 10, 12 reps45s
3. High Pulley Overhead Tricep Extension
High Pulley Overhead Tricep Extension
5 sets10, 8, 6, 8, 10 reps45s
4. Landmine Lateral Raise5 sets10, 8, 6, 8, 10 reps45s
5. General Side Plank
General Side Plank
5 sets60, 50, 40, 50, 60s45s
Each side, with no rest between.
6. Wood Chop with Rope Attachment5 sets14, 12, 10, 12, 14 reps45s
Each side, with no rest between.
7. Single Leg Landmine Romanian Deadlift5 sets14, 12, 10, 12, 14 reps45s
Each side, with no rest between.
8. Abdominal Pendulum5 sets14, 12, 10, 12, 14 reps45s
Each side, with no rest between.
9. Seated Dumbbell Side Bends
Seated Dumbbell Side Bends
5 sets14, 12, 10, 12, 14 reps45s
Each side, with no rest between.

ExerciseSetsRepsRestNotes
1. Single Leg Split Squat
Single Leg Split Squat
5 sets12, 10, 8, 10, 12 reps45s
Can add Dumbbell. Each side, with no rest between.
2. Ice Skater
Ice Skater
5 sets12, 10, 8, 10, 12 reps45s
With Dumbbell - jump to one side and then stop for 2'' in the other (do the same for the other side). Add difficulty by using a Bosu.
3. Single-Leg Leg Extension5 sets12, 10, 8, 10, 12 reps45s
Each side, with no rest between.
4. Single Leg Exercise Ball Leg Curl5 sets12, 10, 8, 10, 12 reps45s
Each side, with no rest between.
5. Standing One Leg Calf Raise With Dumbbell5 sets12, 10, 8, 10, 12 reps45s
Each side, with no rest between.
6. Thigh Adductor
Thigh Adductor
5 sets12, 10, 8, 10, 12 reps45s
Each side, with no rest between.

Upper Limbs and Core

Scroll to top

ExerciseSetsRepsRestNotes
1. Pull-up5 sets12, 10, 8, 10, 12 reps45s
2. Suspension Push-up5 sets12, 10, 8, 10, 12 reps45s
3. High Pulley Overhead Tricep Extension
High Pulley Overhead Tricep Extension
5 sets10, 8, 6, 8, 10 reps45s
4. Landmine Lateral Raise5 sets10, 8, 6, 8, 10 reps45s
5. General Side Plank
General Side Plank
5 sets60, 50, 40, 50, 60s45s
Each side, with no rest between.
6. Wood Chop with Rope Attachment5 sets14, 12, 10, 12, 14 reps45s
Each side, with no rest between.
7. Single Leg Landmine Romanian Deadlift5 sets14, 12, 10, 12, 14 reps45s
Each side, with no rest between.
8. Abdominal Pendulum5 sets14, 12, 10, 12, 14 reps45s
Each side, with no rest between.
9. Seated Dumbbell Side Bends
Seated Dumbbell Side Bends
5 sets14, 12, 10, 12, 14 reps45s
Each side, with no rest between.

Week 5

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 and 3 and decrease on 4 and 5 Set.


ExerciseSetsRepsRestNotes
1. Single Leg Split Squat
Single Leg Split Squat
5 sets12, 10, 8, 10, 12 reps30s
Can add Dumbbell. Each side, with no rest between.
2. Ice Skater
Ice Skater
5 sets12, 10, 8, 10, 12 reps30s
With Dumbbell - jump to one side and then stop for 2'' in the other (do the same for the other side). Add difficulty by using a Bosu.
3. Single-Leg Leg Extension5 sets12, 10, 8, 10, 12 reps30s
Each side, with no rest between.
4. Single Leg Exercise Ball Leg Curl5 sets12, 10, 8, 10, 12 reps30s
Each side, with no rest between.
5. Standing One Leg Calf Raise With Dumbbell5 sets12, 10, 8, 10, 12 reps30s
Each side, with no rest between.
6. Thigh Adductor
Thigh Adductor
5 sets12, 10, 8, 10, 12 reps30s
Each side, with no rest between.

Upper Limbs and Core

Scroll to top

ExerciseSetsRepsRestNotes
1. Pull-up5 sets12, 10, 8, 10, 12 reps30s
2. Suspension Push-up5 sets12, 10, 8, 10, 12 reps30s
3. High Pulley Overhead Tricep Extension
High Pulley Overhead Tricep Extension
5 sets10, 8, 6, 8, 10 reps30s
4. Landmine Lateral Raise5 sets10, 8, 6, 8, 10 reps30s
5. General Side Plank
General Side Plank
5 sets60, 50, 40, 50, 60s30s
Each side, with no rest between.
6. Wood Chop with Rope Attachment5 sets14, 12, 10, 12, 14 reps30s
Each side, with no rest between.
7. Single Leg Landmine Romanian Deadlift5 sets14, 12, 10, 12, 14 reps30s
Each side, with no rest between.
8. Abdominal Pendulum5 sets14, 12, 10, 12, 14 reps30s
Each side, with no rest between.
9. Seated Dumbbell Side Bends
Seated Dumbbell Side Bends
5 sets14, 12, 10, 12, 14 reps30s
Each side, with no rest between.

ExerciseSetsRepsRestNotes
1. Single Leg Split Squat
Single Leg Split Squat
5 sets12, 10, 8, 10, 12 reps30s
Can add Dumbbell. Each side, with no rest between.
2. Ice Skater
Ice Skater
5 sets12, 10, 8, 10, 12 reps30s
With Dumbbell - jump to one side and then stop for 2'' in the other (do the same for the other side). Add difficulty by using a Bosu.
3. Single-Leg Leg Extension5 sets12, 10, 8, 10, 12 reps30s
Each side, with no rest between.
4. Single Leg Exercise Ball Leg Curl5 sets12, 10, 8, 10, 12 reps30s
Each side, with no rest between.
5. Standing One Leg Calf Raise With Dumbbell5 sets12, 10, 8, 10, 12 reps30s
Each side, with no rest between.
6. Thigh Adductor
Thigh Adductor
5 sets12, 10, 8, 10, 12 reps30s
Each side, with no rest between.

Upper Limbs and Core

Scroll to top

ExerciseSetsRepsRestNotes
1. Pull-up5 sets12, 10, 8, 10, 12 reps30s
2. Suspension Push-up5 sets12, 10, 8, 10, 12 reps30s
3. High Pulley Overhead Tricep Extension
High Pulley Overhead Tricep Extension
5 sets10, 8, 6, 8, 10 reps30s
4. Landmine Lateral Raise5 sets10, 8, 6, 8, 10 reps30s
5. General Side Plank
General Side Plank
5 sets60, 50, 40, 50, 60s30s
Each side, with no rest between.
6. Wood Chop with Rope Attachment5 sets14, 12, 10, 12, 14 reps30s
Each side, with no rest between.
7. Single Leg Landmine Romanian Deadlift5 sets14, 12, 10, 12, 14 reps30s
Each side, with no rest between.
8. Abdominal Pendulum5 sets14, 12, 10, 12, 14 reps30s
Each side, with no rest between.
9. Seated Dumbbell Side Bends
Seated Dumbbell Side Bends
5 sets14, 12, 10, 12, 14 reps30s
Each side, with no rest between.

Week 6

 Load: Deload week - do the same load and rest as Week 1 

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

Rest between workouts: 24 to 48 hours

Increase load on 2 and 3 and decrease on 4 and 5 Set.


ExerciseSetsRepsRestNotes
1. Single Leg Split Squat
Single Leg Split Squat
5 sets12, 10, 8, 10, 12 reps60s
Can add Dumbbell. Each side, with no rest between.
2. Ice Skater
Ice Skater
5 sets12, 10, 8, 10, 12 reps60s
With Dumbbell - jump to one side and then stop for 2'' in the other (do the same for the other side). Add difficulty by using a Bosu.
3. Single-Leg Leg Extension5 sets12, 10, 8, 10, 12 reps60s
Each side, with no rest between.
4. Single Leg Exercise Ball Leg Curl5 sets12, 10, 8, 10, 12 reps60s
Each side, with no rest between.
5. Standing One Leg Calf Raise With Dumbbell5 sets12, 10, 8, 10, 12 reps60s
Each side, with no rest between.
6. Thigh Adductor
Thigh Adductor
5 sets12, 10, 8, 10, 12 reps60s
Each side, with no rest between.

Upper Limbs and Core

Scroll to top

ExerciseSetsRepsRestNotes
1. Pull-up5 sets12, 10, 8, 10, 12 reps60s
2. Suspension Push-up5 sets12, 10, 8, 10, 12 reps60s
3. High Pulley Overhead Tricep Extension
High Pulley Overhead Tricep Extension
5 sets10, 8, 6, 8, 10 reps60s
4. Landmine Lateral Raise5 sets10, 8, 6, 8, 10 reps60s
5. General Side Plank
General Side Plank
5 sets60, 50, 40, 50, 60s60s
Each side, with no rest between.
6. Wood Chop with Rope Attachment5 sets14, 12, 10, 12, 14 reps60s
Each side, with no rest between.
7. Single Leg Landmine Romanian Deadlift5 sets14, 12, 10, 12, 14 reps60s
Each side, with no rest between.
8. Abdominal Pendulum5 sets14, 12, 10, 12, 14 reps60s
Each side, with no rest between.
9. Seated Dumbbell Side Bends
Seated Dumbbell Side Bends
5 sets14, 12, 10, 12, 14 reps60s
Each side, with no rest between.

ExerciseSetsRepsRestNotes
1. Single Leg Split Squat
Single Leg Split Squat
5 sets12, 10, 8, 10, 12 reps60s
Can add Dumbbell. Each side, with no rest between.
2. Ice Skater
Ice Skater
5 sets12, 10, 8, 10, 12 reps60s
With Dumbbell - jump to one side and then stop for 2'' in the other (do the same for the other side). Add difficulty by using a Bosu.
3. Single-Leg Leg Extension5 sets12, 10, 8, 10, 12 reps60s
Each side, with no rest between.
4. Single Leg Exercise Ball Leg Curl5 sets12, 10, 8, 10, 12 reps60s
Each side, with no rest between.
5. Standing One Leg Calf Raise With Dumbbell5 sets12, 10, 8, 10, 12 reps60s
Each side, with no rest between.
6. Thigh Adductor
Thigh Adductor
5 sets12, 10, 8, 10, 12 reps60s
Each side, with no rest between.

Upper Limbs and Core

Scroll to top

ExerciseSetsRepsRestNotes
1. Pull-up5 sets12, 10, 8, 10, 12 reps60s
2. Suspension Push-up5 sets12, 10, 8, 10, 12 reps60s
3. High Pulley Overhead Tricep Extension
High Pulley Overhead Tricep Extension
5 sets10, 8, 6, 8, 10 reps60s
4. Landmine Lateral Raise5 sets10, 8, 6, 8, 10 reps60s
5. General Side Plank
General Side Plank
5 sets60, 50, 40, 50, 60s60s
Each side, with no rest between.
6. Wood Chop with Rope Attachment5 sets14, 12, 10, 12, 14 reps60s
Each side, with no rest between.
7. Single Leg Landmine Romanian Deadlift5 sets14, 12, 10, 12, 14 reps60s
Each side, with no rest between.
8. Abdominal Pendulum5 sets14, 12, 10, 12, 14 reps60s
Each side, with no rest between.
9. Seated Dumbbell Side Bends
Seated Dumbbell Side Bends
5 sets14, 12, 10, 12, 14 reps60s
Each side, with no rest between.

Date Created: 2/11/19, 1:05 PM


Last Updated: 9/12/20, 9:34 PM

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