Free generator
Free soccer workout plan generator
You could always run. What soccer never gave you was a strength base — and that's exactly what the hamstrings, groin and hips need now that you're playing once a week instead of training every day.
Build your soccer week
Presets start from what soccer built and what it skipped. Change the goal, days, session length or equipment and Week 1 rebuilds instantly — no login, no email.
Starting from what soccer built. Read the full soccer block
Lower Strength
- Goblet Squat3 × 12-15
- Romanian Deadlift3 × 12-15
- Rear-Foot Elevated Split Squat3 × 12-15
- Dead Bug3 × 12-15
- Loaded Carry Medley3 × 12-15
- Hip Mobility Flow3 × 12-15
Upper Strength
- Bench Press3 × 12-15
- Pull-Up / Assisted Pull-Up3 × 12-15
- Dumbbell Bench Press3 × 12-15
- Single-Arm Dumbbell Row3 × 12-15
- Dead Bug3 × 12-15
- Loaded Carry Medley3 × 12-15
Conditioning
- Bike / Rower Intervals3 × 3 x 30s
- Loaded Carry Medley3 × 12-15
- Goblet Squat3 × 12-15
- Bench Press3 × 12-15
- Dead Bug3 × 12-15
- Romanian Deadlift3 × 12-15
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What soccer left you with
Aerobic engine
You can hold quality through longer sets and shorter rest than most people, which makes three-day weeks productive.
Change of direction
Deceleration mechanics are still coordinated. You just need the strength to support them again.
Consistency
Soccer players tend to keep a schedule. The block rewards that with steady weekly progression.
Hamstring strength
Eccentric hamstring capacity is the single best-supported protector against strain. RDLs and slow-lowering variations run all four weeks.
Upper body and trunk
Presses, rows and carries fill a decade-long gap and change how you hold posture at the end of a run.
Adductors and hips
Copenhagen-style and split-stance work restores groin tolerance for cutting.
Soccer plan questions
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