Soccer/strength
Sport
Beginner
Machine strength
Plan Details
The Soccer/strength routine by anwrp is a 7 day workout plan. It is a beginner level plan to achieve sport fitness goals.
Enter your routine description
Routine detail
Day 1
Legs(hams/glutes)
Est. 0 min
7 exercises
Treadmill Running
1 Set
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
RDL
3 Sets x 10 Reps
Hip Extension (Standing)
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Day 2
Back(pull)/Bis
Est. 0 min
12 exercises
Treadmill Running
2 Sets
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Leg Raise
2 Sets x 8 Reps
Hanging Leg Raise
2 Sets x 8 Reps
Plank
2 Sets
Leg Pull-In
2 Sets x 8 Reps
Weight Plate Rotation
2 Sets x 8 Reps
Day 3
Full body(legs/tris/chest)
Est. 0 min
18 exercises
Cable Pull Through
3 Sets x 10 Reps
Barbell Lateral Lunge
3 Sets x 10 Reps
Cable Leg Kickback
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Bodyweight Calf Raise
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Machine Incline Chest Press
3 Sets x 10 Reps
Machine Inner Chest Press
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Barbell Military Press (Seated)
3 Sets x 10 Reps
Day 4
back/bis
Est. 0 min
15 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Weight Plate Russian Twist
2 Sets x 8 Reps
Seated Leg Tuck
2 Sets x 8 Reps
Dead Bug
2 Sets x 8 Reps
Day 5
legs(quad/glute/calf)
Est. 0 min
7 exercises
Barbell Squat
2 Sets x 8 Reps
Machine Leg Press
2 Sets x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Kettlebell Goblet Squat
2 Sets x 8 Reps
Dumbbell Walking Lunge
2 Sets x 8 Reps
Cable Leg Kickback
2 Sets x 8 Reps
Machine Calf Raise
2 Sets x 8 Reps
Day 6
chest/tris
Est. 0 min
15 exercises
Side Bridge
2 Sets
Alternating Heel Touch
2 Sets x 8 Reps
Air Bike
2 Sets x 8 Reps
Leg Raise
2 Sets x 8 Reps
Plank
2 Sets
Dead Bug
2 Sets x 8 Reps
Dumbbell Bench Press
2 Sets x 8 Reps
Cable Cross-Over
2 Sets x 8 Reps
Machine Bench Press
2 Sets x 8 Reps
Elevated Push-Up
2 Sets x 8 Reps
Leverage Decline Chest Press
2 Sets x 8 Reps
Dumbbell Decline Tricep Extension
2 Sets x 8 Reps
Cable Tricep Kickback
2 Sets x 8 Reps
Dip
2 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 8 Reps
Day 7
New Workout
Est. 0 min
0 exercises
This day is empty
