maximize workouts
Workouts per week
3-4 times/week
1-2 times/week
4-5 times/week
Type of Season
Preseason
In-season
Off-season
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Type of Training
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Reps
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%max
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Sets
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Resting time
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Strength
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3-6
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85+
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2-6
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2-4 minutes
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Power
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1-2
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80-90
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3-5
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2-5 minutes
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Endurance
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12-15
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50-70
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2-3
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30s- 1 min ½
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Sun
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Mon
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Tue
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Wed
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Thu
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Fri
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Sat
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Rest
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Total Body
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Rest
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Rest
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Total Body
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Rest
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Rest
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Rest
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Chest, Tricep
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Rest
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Back, biceps
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Rest
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Shoulders,
lower body
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Rest
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Rest
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Upper Body
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Lower Body
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Rest
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Upper Body
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Lower Body
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Rest
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Rest
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Chest,
Shoulders,
Tricep
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Lower Body
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Back, Biceps,
Traps
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Rest
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Chest,
Shoulders,
Tricep
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Lower Body
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Workouts:
Back
Lat Pulldown
Bent-over Row
Seated Row
Chest
Flat bench and dumbbell bench
Close grip barbell and dumbbell bench
Hammer Machine- incline, decline, or regular
Decline barbell and dumbbell bench
Incline Dumbbell and Barbell bench
Flat dumbbell fly
Hips, Quads, Hamstring and Glutes
Leg press machine
Back Squat
Front Squat
Forward Lunge
Step-up
Deadlift
Stiff-leg Deadlift
Leg Extension
Leg curl
Shoulders
Standing and Seated shoulder press
Cable shoulder Press
Upright row
Front raises
Side raises
Triceps
Lying tricep extensions
Triceps pushdown
Biceps
Preacher curls
Barbell and Dumbbell curls
Cable biceps
Examples of Workout groupings:
Chest & Triceps
Flat bench press
Incline dumbbell bench
Decline hammer machine
Tricep pushdowns
Close grip push ups
Back & Biceps
Lat Pulldowns
Bent over rows
Seated rows
Dumbbell curls
Preacher curls
Lower body
Deadlift
Back Squat
Forward Lunges
Leg Extensions
Leg Curl
Shoulders
Seated shoulder Press
Front raises
Side raises
Upper Body
Flat bench press
Close grip Dumbbell bench
Standing shoulder Press
Front Raises
Side Raises
Shrugs
Bicep curls
Tricep extensions
Lower body
Back squat
Leg press
Step-ups
Forward lunges
Leg extension
Stiff legged deadlifts
Leg curls