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Program

Weekley training split for footballers with only dumbells

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Intermediate
Level
55 days per week
Frequency
33 months
Duration
Gain Strength
Goals
Sport
Goals
this weekley training split helps you develop strength and explosivenes in the field
Monday: lower body 🏋️♂️
Tuesday: upper body 🏋️♂️
Wednesday: core workout🏋️♂️
Thursday: explosive lower body🏋️♂️
Friday: explosive upper body🏋️♂️
Saturday: rest 💤
Sunday: rest 💤
L
bench squat
bench squat

3 sets - 12 reps

dumbbell swing
dumbbell swing

3 sets - 12 reps

single leg split squat
single leg split squat

3 sets - 12 reps

single leg split squat
single leg split squat

3 sets - 12 reps

dumbbell deadlift
dumbbell deadlift

3 sets - 12 reps

lateral raise
lateral raise

3 sets - 12 reps

dumbbell step up
dumbbell step up

3 sets - 12 reps

cardio lunge
cardio lunge

1 sets

u
chest fly - arms
chest fly - arms

3 sets - 8 reps

incline bench press
incline bench press

3 sets - 8 reps

lateral raise
lateral raise

3 sets - 8 reps

dumbbell standing overhead press
dumbbell standing overhead press

3 sets - 8 reps

standing triceps extension
standing triceps extension

3 sets - 8 reps

upright row
upright row

3 sets - 8 reps

C
push-up to side plank
push-up to side plank

3 sets - 20 reps

crunch
crunch

3 sets - 25 reps

mountain climber
mountain climber

4 sets - 15 reps

bird dog
bird dog

3 sets - 10 reps

lying leg raise
lying leg raise

3 sets - 30 reps

E
jump squat
jump squat

3 sets - 8 reps

side lunge stretch
side lunge stretch

3 sets - 8 reps

single leg squat
single leg squat

3 sets - 8 reps

step-up
step-up

3 sets - 8 reps

jump box
jump box

3 sets - 8 reps

E
dumbbell incline bench press
dumbbell incline bench press

3 sets - 8 reps

seated shoulder press
seated shoulder press

3 sets - 8 reps

bent over row
bent over row

3 sets - 8 reps

biceps curl
biceps curl

3 sets - 8 reps

dumbbell one arm triceps extension
dumbbell one arm triceps extension

3 sets - 8 reps

Workouts in program

L

Lower Body workout

8 Exercises

u

upper body workout

6 Exercises

C

Core Workout

5 Exercises

E

Explosive Lower Body Workout

5 Exercises

E

Explosive Upper Body Workout

5 Exercises

More Workouts...