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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
Type of Training
Reps
%max
Sets
Resting time
Strength
3-6
85+
2-6
2-4 minutes
Power
1-2
80-90
3-5
2-5 minutes
Endurance
12-15
50-70
2-3
30s- 1 min ½
Sun Mon Tue Wed Thu Fri Sat

2*week

Rest

Total Body

Rest

Rest

Total Body

Rest

Rest

3*week

Rest

Chest, Tricep

Rest

Back, biceps

Rest

Shoulders,
lower body

Rest

4*week

Rest

Upper Body

Lower Body

Rest

Upper Body

Lower Body

Rest

5*week

Rest

Chest,
Shoulders,
Tricep

Lower Body

Back, Biceps,
Traps

Rest

Chest,
Shoulders,
Tricep

Lower Body

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