8-WEEK GYM

PROGRAM
Welcome to the 8-week gym program!

This program is designed to help you maximise your

athletic performance.

The 8 weeks consist of 2 sections:

Weeks 1 - 4
Weeks 5 - 8

Weeks 1 - 4 focus on building muscle.

Weeks 5 - 8 focus on developing strength & power that
can be transferred onto the pitch for improved
performance.

*If you are unsure on how to perform any exercise,

each exercise has a tutorial to go along with it. All you
have to do is click on an exercise and a video tutorial
will pop up.
 WEEKS 1 - 4
Main Goal: Build muscle | Rest Between Sets: 90s - 120s
Weight: 60% - 80% of 1 Rep Max | Heavy enough that you struggle at the
end of each set

EXERCISE SETS REPS

UPPER BODY (PUSH)

Barbell Shoulder Press 4 10 - 12
MONDAY

Bench Press 4 10 - 12

Dumbbell Lateral Raise 4 10 - 12

Block Push-Ups 4 max.

Kettlebell Shoulder Press 4 8

legs
Barbell Calf Raise 4 15
TUESDAY

Bulgarian Split-Squat 4 10 - 12

Romanian Deadlift 4 10 - 12

Barbell Box Squat 4 10 - 12

30 secs on
Wall sits 4 30 secs off
 EXERCISE SETS REPS

core
Swiss Ball Flies 4 10
WEDNESDAY

Ab Roll Outs 4 8 - 12

Offset Barbell Iso Hold 4 30 secs each side

Weighted V-Sits 4 12 - 15

Decline Sit-Ups 4 8 - 12

Landmine Rotations 4 8 - 12

Pallof Press 4 8 - 12

UPPER BODY (PULL)

Deadlifts 4 6 - 10
THURSDAY

Pull-Ups 4 max.

Barbell Row 4 10 - 12

Inverted Row 4 max.

Lat Pull Down 4 10 - 12

Cable Single Arm Row 4 10 - 12

 EXERCISE SETS REPS

plyometrics
Barbell Squat Jumps 4 8

Single Leg Seated

3 6 - 10
Bench/Box Jump
FRIDAY

Scissor Jumps 3 8

Single Leg Bounds 3 6

Thrust Ups 4 15

Plyo Step-Ups 3 6 - 10

Drop Jumps 3 6

bodyweight
Isometric Groin Hold 3 30 secs

Single Leg Squat 3 6 - 10

SATURDAY

Tricep Dips 4 max.

Reverse Plank 3 30 secs

Renegade Row 3 6 - 10

Single Leg Glute Bridge 3 30 secs

Nordics 4 3-6
 WEEKS 5 - 8
Main Goal: Build strength and power
Rest Between Sets: 90s - 120s
Rest Between Supersets: 120s - 150s
Weight: 60% - 80% of 1 Rep Max | Heavy enough that you struggle at the
end of each set

EXERCISE SETS REPS

UPPER BODY supersets (PUSH)

Barbell Landmine Press 4 6

Medicine Ball Slams 4 6

MONDAY

Heave Press 4 6

Clap Press-Ups 4 6

Dumbbell Single Arm Bench 3 6

Press
Plate Raise 3 8 - 10
 EXERCISE SETS REPS

legs supersets
Barbell Box Squat 4 6

Leap Ups 4 6

Barbell Squat To Press 4 6

TUESDAY

Dumbbell Jump 4 6

Hip Thrust 4 8 - 10

Tip Toe Farmer Walks 4 30 secs

Dumbbell Hamstring Curl 4 6-8

TRX Single Leg jump 4 6-8

core
Hollow Body Hold 4 max.
WEDNESDAY

Weighted Oblique Twists 4 10 - 12

Swiss Ball V-Sits 4 8 - 12

Side Lying Plank Leg Raise 3 6 - 10

Supermans 4 6

Cable Oblique Pull Throughs 3 8 - 12

Swiss Ball Roll Outs 4 8 - 12

 EXERCISE SETS REPS

UPPER BODY supersets (PUll)

Romanian Deadlift 4 6

Pull Ups 4 max.

THURSDAY

Lying Barbell Row 4 6

Dumbbell Reverse Flies 4 8 - 12

Dumbbell Pullover 4 6

Face Pulls 4 8 - 12

Dumbbell Row 4 6
Straight Arm Cable
4 8 - 12
Pull Down

plyometrics
Squat Jump (Hand on Hips) 4 10

Leg Press Calf Jumps 4 10

FRIDAY

Broad Jump 4 6

Kettlebell Swings 4 10

Lateral Jump to Broad Jump 3 6

Double Plate Leg Switch 3 10

Kneel to Squat 4 3-6

 EXERCISE SETS REPS

BODYWEIGHT SUPERSETS
TRX Back Fly 4 6 - 10
Smith Machine Single Leg
4 4-6
Squat

Tricep Dips 4 max.

SATURDAY

Reverse Nordics 4 4-6

Chin Ups 4 max.

Adductor Squeeze 4 8 - 12 (hold for 6s)

TRX Press Up 4 max.

Glute Med Swiss Ball 4 8

Razor Hinge 4 3-6