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3 Day | Strength & Power for Soccer
AUDIO TIP
Sport
Intermediate
None
Plan Details
The 3 Day | Strength & Power for Soccer routine by sukh.rai is a 3 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Strength and Power Workout Consider superset additions (100 push-up on 25 rep intervals, Dips, Abs)
Routine detail
Day 1
| Lower Body | Power & Speed
Est. 0 min
6 exercises
Box Jumps
3 Sets x 5 Reps
Barbell Squat
5 Sets x 5 Reps
Barbell Hip Thrust
4 Sets x 6 Reps
Dumbbell Romanian Deadlift
3 Sets x 6 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Calf Raise
4 Sets x 10 Reps
Day 3
| Upper Body & Core
Est. 0 min
5 exercises
Pull-Up
4 Sets x 5 Reps
Barbell Bench Press
4 Sets x 5 Reps
Barbell Shoulder Press
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Day 5
| Full Body Power & Mobility
Est. 0 min
5 exercises
Depth Box Jumps
3 Sets x 5 Reps
Barbell Deadlift
4 Sets x 5 Reps
Barbell Power Clean from Blocks
3 Sets x 3 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 8 Reps
