Free Workout Plan - Male - Under 21 - Sports Performance
Day 1: Lower Body Workout + HIIT Cardio
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Squats | 3 | 5 |
| Dumbbell Lunges | 3 | 5 |
| Romanian Deadlifts | 2 | 8 |
| Hanging Leg Raises | 3 | 12 |
| Ab Wheel Rollouts | 3 | 10-15 |
Day 2: Off
*Cardio can be performed on days off or first thing in the morning.
Day 3: Upper Body Workout + HIIT Cardio
| Exercise | Sets | Reps |
|---|---|---|
| Bench Press | 3 | 5 |
| Barbell Rows | 3 | 5 |
| Push Press | 3 | 10 |
| Chin Ups | 3 | As many as possible |
| Dips | 3 | As many as possible |
Day 4: Off
*Cardio can be performed on days off or first thing in the morning.
Day 5: Full Body Workout + HIIT Cardio
| Exercise | Sets | Reps |
|---|---|---|
| Goblet Squats | 1 | 20 |
| Dumbbell Bench Press | 2 | 10 |
| One Arm Dumbbell Rows | 2 | 12 |
| Seated Arnold Press | 2 | 10 |
| Leg Press | 2 | 12 |
| Leg Curls | 2 | 12 |
| Push Ups | 2 | As many as possible |
| Pull-Ups | 2 | As many as possible |
| Barbell Curl | 2 | 10 |
| Cable Triceps Extensions | 2 | 12 |
| Plank | 2 | 1-2 Minutes |
Day 6: Off
*Cardio can be performed on days off or first thing in the morning.
Day 7: Off
*Cardio can be performed on days off or first thing in the morning.
Rest Between Sets
Limit rest between sets to a maximum of 60-90 seconds. For barbell squats you may rest up to 2-3 minutes between sets if needed.
Exercise Form
Make sure to perform only quality reps. If your exercise form starts to break down, end the set to reduce the chance of injury.
Resistance
Use the same weight for each set of a given exercise. When you can perform the listed reps for each of the sets, progress in weight.
HIIT Cardio
The combination of resistance training and HIIT cardio is an excellent choice for overall health and sports performance. Recommended cardio is 15 minutes of HIIT. HIIT is high intensity interval training.
“HIIT” cardio involves alternating between periods of super-high intense exercise, and a more reasonable, sustainable pace. Sprinting is a good example of high intensity.
Click here for 8 quality HIIT cardio workout examples.
Nutrition
For optimal performance and recovery you’ll need a proper amount of quality calories. A simple and fast way to calculate your daily caloric intake requirements is to determine your TDEE, or total daily energy expenditure.
Click here to calculate your TDEE.
To maximize performance and recovery, it may be best to eat in a calorie surplus. Try adding an additional 300 calories per day to your TDEE. This will assist with the rate you build muscle.
Workout Notes
For your 20 rep squat set, add 5 pounds per week when possible. Pull ups, push ups, chin ups, and dips are AMAP sets. This means as many reps as possible.
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