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Basketball Strength Building Workout Plan

8 Weeks / 3 Days per Week / Intermediate

Start This Plan

Basketball Strength Building Workout Plan

8 Weeks / 3 Days per Week / Intermediate

Basketball Strength Building Workout Plan

8 Weeks / 3 Days per Week / Intermediate

Workout Goals

Day 1
Day 2
Day 3

Shoulders & Legs Workout

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Notes for Week 1, Day 1

The weight that you are going to use per exercise is going to be determined by a specific body weight percentage range. Example: If you weight 200 lbs and the exercise calls for you to use 65%-75%, you are going to start out with a weight between 130 lbs and 150 lbs. This is just a starting point, from here you can use a weight that is going to challenge you, while still allowing you to keep excellent form.

	Drill	Sets	Distance	Weight	Rest
	Barbell Back Squat Quads / Intermediate	Barbell Back Squat 4 sets, 12,10,8,6 reps, 01:00 rest	4	12,10,8,6	--	01:00
Percentage of body weight for this exercise is 65%-75%.
	Dumbbell Military Press Shoulders / Beginner	Dumbbell Military Press 4 sets, 12,10,8,6 reps, 01:00 rest	4	12,10,8,6	--	01:00
Percentage of body weight for this exercise is 10%-35%.
	Single-Leg Dumbbell Deadlift Hamstrings / Intermediate	Single-Leg Dumbbell Deadlift 4 sets, 12,10,8,6 reps, 01:00 rest	4	12,10,8,6	--	01:00
Percentage of body weight for this exercise is 10%-35%. Repetitions are listed per leg.
	Plate Front Raise Shoulders / Intermediate	Plate Front Raise 4 sets, 12,10,8,6 reps, 01:00 rest	4	12,10,8,6	--	01:00
Percentage of body weight for this exercise is 10%-35%.
	Barbell Split Squat Quads / Intermediate	Barbell Split Squat 4 sets, 12,10,8,6 reps, 01:00 rest	4	12,10,8,6	--	01:00
Percentage of body weight for this exercise is 65%-75%. Repetitions are listed per leg.
	Cable Reverse Fly Middle Back / Intermediate	Cable Reverse Fly 4 sets, 12,10,8,6 reps, 01:00 rest	4	12,10,8,6	--	01:00
Percentage of body weight for this exercise is 10%-35%.

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Workout Plan Summary

This workout plan is designed specifically for basketball players, and is going to focus on developing strength that is going to directly translate over to the court. You can do this workout on your own, with a partner, or with an entire team.

Core, Arms, & Legs Workout

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Notes for Week 1, Day 2

	Drill	Sets	Distance	Weight	Rest
	Reverse Lunge with Front Medicine Ball Hamstrings / Intermediate	Reverse Lunge with Front Medicine Ball 4 sets, 12,10,8,6 reps, 01:00 rest	4	12,10,8,6	--	01:00
Percentage of body weight for this exercise is 10%-35%. Repetitions are listed per leg.
	180 Cable Rotation Lats / Intermediate	180 Cable Rotation 4 sets, 12,10,8,6 reps, 01:00 rest	4	12,10,8,6	--	01:00
Percentage of body weight for this exercise is 10%-35%. Repetitions are listed per side.
	Reverse Plank with Plate Abs / Intermediate	Reverse Plank with Plate 4 sets, 12,10,8,6 reps, 01:00 rest	4	12,10,8,6	--	01:00
Percentage of body weight for this exercise is 10%-35%.
	Deadlift Hamstrings / Intermediate	Deadlift 4 sets, 12,10,8,6 reps, 01:00 rest	4	12,10,8,6	--	01:00
Percentage of body weight for this exercise is 65%-75%.
	Alternating Dumbbell Curl Biceps / Beginner	Alternating Dumbbell Curl 4 sets, 12,10,8,6 reps, 01:00 rest	4	12,10,8,6	--	01:00
Percentage of body weight for this exercise is 10%-35%. Repetitions are listed per arm.
	Standing Overhead Dumbbell Tricep Extension Triceps / Beginner	Standing Overhead Dumbbell Tricep Extension 4 sets, 12,10,8,6 reps, 01:00 rest	4	12,10,8,6	--	01:00
Percentage of body weight for this exercise is 10%-35%.

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Workout Plan Summary

Chest & Back Workout

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Notes for Week 1, Day 3

	Drill	Sets	Distance	Weight	Rest
	Incline Bench Press Chest / Beginner	Incline Bench Press 4 sets, 12,10,8,6 reps, 01:00 rest	4	12,10,8,6	--	01:00
Percentage of body weight for this exercise is 65%-75%.
	Pull-Up Lats / Intermediate	Pull-Up 4 sets, 12,10,8,6 reps, 01:00 rest	4	12,10,8,6		01:00
	Around the World Chest / Intermediate	Around the World 4 sets, 12,10,8,6 reps, 01:00 rest	4	12,10,8,6	--	01:00
Percentage of body weight for this exercise is 10%-20%.
	Bent-Over Long Bar Row Middle Back / Intermediate	Bent-Over Long Bar Row 4 sets, 12,10,8,6 reps, 01:00 rest	4	12,10,8,6	--	01:00
Percentage of body weight for this exercise is 65%-75%.
	Decline Push-Up Chest / Intermediate	Decline Push-Up 4 sets, 12,10,8,6 reps, 01:00 rest	4	12,10,8,6		01:00
	One-Arm Dumbbell Row Lats / Beginner	One-Arm Dumbbell Row 4 sets, 12,10,8,6 reps, 01:00 rest	4	12,10,8,6	--	01:00
Percentage of body weight for this exercise is 10%-35%. Repetitions are listed per arm.