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Sep 1 in Skills Skool
Weight training Program
This workout plan is something that I used back when I was trying to build up my body to get me through a full college season. You can make tweaks but this will help you build up the body you need to go with the skill work you are doing.
4-Week Basketball Weight Training Program
Week 1 & 2
Monday: Lower Body
  1. Squats - 4 sets of 8-10 reps
  2. Deadlifts - 4 sets of 8-10 reps
  3. Lunges - 3 sets of 12 reps per leg
  4. Leg Press - 3 sets of 10-12 reps
  5. Calf Raises - 4 sets of 15-20 reps
Wednesday: Upper Body
  1. Bench Press - 4 sets of 8-10 reps
  2. Bent Over Rows - 4 sets of 8-10 reps
  3. Overhead Press - 3 sets of 10-12 reps
  4. Pull-Ups - 3 sets of 8-10 reps
  5. Bicep Curls - 3 sets of 12 reps
  6. Tricep Dips - 3 sets of 12 reps
Friday: Full Body
  1. Power Cleans - 4 sets of 6-8 reps
  2. Box Jumps - 4 sets of 10 reps
  3. Kettlebell Swings - 3 sets of 15 reps
  4. Medicine Ball Slams - 3 sets of 15 reps
  5. Planks - 3 sets of 1 minute
Week 3 & 4
Monday: Lower Body
  1. Front Squats - 4 sets of 8-10 reps
  2. Romanian Deadlifts - 4 sets of 8-10 reps
  3. Bulgarian Split Squats - 3 sets of 12 reps per leg
  4. Leg Extensions - 3 sets of 12 reps
  5. Seated Calf Raises - 4 sets of 15-20 reps
Wednesday: Upper Body
  1. Incline Bench Press - 4 sets of 8-10 reps
  2. T-Bar Rows - 4 sets of 8-10 reps
  3. Dumbbell Shoulder Press - 3 sets of 10-12 reps
  4. Lat Pulldowns - 3 sets of 10-12 reps
  5. Hammer Curls - 3 sets of 12 reps
  6. Skull Crushers - 3 sets of 12 reps
Friday: Full Body
  1. Hang Cleans - 4 sets of 6-8 reps
  2. Jump Squats - 4 sets of 10 reps
  3. Battle Ropes - 3 sets of 30 seconds
  4. TRX Rows - 3 sets of 12 reps
  5. Russian Twists - 3 sets of 20 reps per side
Notes:
  • Warm-up before each workout (5-10 minutes of light cardio).
  • Cool down and stretch after workouts.
  • Adjust weights to ensure you’re working hard but maintaining good form.
  • Rest for 60-90 seconds between sets.
Feel free to modify exercises based on equipment availability or personal preference.
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Manuale Watkins
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Weight training Program
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