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High School Basketball Workout Plan
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High School Basketball Workout Plan

4 Weeks / 3 Days per Week / Intermediate
  • Gain Mass
  • Gain Strength
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Legs, Chest, & Triceps Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
Squat   Video icon
6 10,8,8,6,6,4 01:00
3 12 00:30
3 5 None
3 5 01:00
5 10,8,8,6,4 01:00
4 10,8,8,6 01:00
3 10 01:00
3 10 01:00
3 12 01:00
3 20 01:00
Plank   Video icon
3 00:01:30 None

Notes:

Barbell lunge and reverse barbell lunge repetitions are listed per leg. When doing the squats you want to make sure that you have good form but you want to be explosive on your way up. Try to work on not only your strength but your explosiveness as well. Same thing goes for bench press.

The repetitions are not going to change very much from week to week but you should be going up in weight each week. Always lift with a partner especially when you are doing squats and bench stuff.

Don't lift on an empty stomach and if you can try to take protein after each workout. Make sure that you warm up and stretch before each workout.

Legs, Back, Shoulders, & Biceps Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
5 8,6,6,4,4 01:00
3 10 00:30
3 16 01:00
3 10 01:00
3 10 01:00
3 10 01:00
3 10 None
3 10 01:00
3 10 01:00
3 10 01:00
3 20 None
3 20 None
3 20 01:00

Notes:

For the leg press make sure that you are trying to be explosive as possible when pushing the weight up. The repetitions are not going to change very much from week to week but you should be going up in weight each week. Always lift with a partner especially when you are doing squats and bench stuff.

Don't lift on an empty stomach and if you can try to take protein after each workout. Make sure that you warm up and stretch before each workout.

Circuit Workout Out

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
Push-Up   Video icon
3 15 None
Pull-Up   Video icon
3 8 None
3 12 None
Plank   Video icon
3 00:01:00 None
Burpee   Video icon
3 10 None
3 20 01:00

Notes:

This is called a circuit workout and the way that it works is that you are going to go through all the exercises in a row and then take a 1 minute break and then do it all again. Doing this workout will help you to improve your muscle endurance as well as your strength.

Don't lift on an empty stomach and if you can try to take protein after each workout. Make sure that you warm up and stretch before each workout.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Chest blue Shoulders blue Calves blue Lowerback blue Glutes blue Hamstrings blue Hipflexors blue Triceps blue Biceps blue Middleback blue Triceps orange Quads orange Chest orange Abs orange Calves orange

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