For a sports person, the goal is to improve strength, speed, power, endurance, mobility, and injury prevention, not just build muscle. A balanced 6-day workout split looks like this:
Monday – Lower Body Strength
- Barbell Squat – 4 × 5
- Romanian Deadlift – 4 × 6
- Bulgarian Split Squat – 3 × 8 each leg
- Walking Lunges – 3 × 10
- Standing Calf Raises – 3 × 15
- Plank – 3 × 60 seconds
Tuesday – Upper Body Strength
- Bench Press – 4 × 5
- Pull-Ups – 4 × 8
- Overhead Press – 3 × 8
- Barbell Rows – 3 × 8
- Face Pulls – 3 × 15
- Hanging Leg Raises – 3 × 12
Wednesday – Speed & Agility
- Dynamic Warm-up
- Sprint Intervals – 8 × 40 m
- Ladder Drills – 15 minutes
- Cone Drills – 15 minutes
- Box Jumps – 4 × 6
- Mobility & Stretching – 20 minutes
Thursday – Power & Explosiveness
- Power Cleans – 4 × 4
- Front Squats – 4 × 6
- Push Press – 4 × 6
- Medicine Ball Slams – 3 × 12
- Broad Jumps – 3 × 8
- Farmer's Walk – 3 × 30 m
Friday – Endurance & Conditioning
- 20–30 minute run or cycling
- HIIT: 10 rounds (30 sec sprint + 60 sec walk)
- Battle Ropes – 5 × 30 sec
- Burpees – 3 × 15
- Core Circuit – 15 minutes
Saturday – Full Body Athletic Training
- Deadlift – 4 × 5
- Incline Dumbbell Press – 3 × 10
- Chin-Ups – 3 × 10
- Kettlebell Swings – 3 × 20
- Sled Push (or Hill Sprints) – 6 rounds
- Full-body Stretching – 20 minutes
Sunday – Recovery
- Light walking or swimming
- Yoga or mobility work
- Foam rolling
- Good sleep and hydration
Nutrition
- Protein: 1.6–2.2 g per kg of body weight daily
- Carbohydrates: 4–7 g per kg for training energy
- Healthy fats: 20–30% of daily calories
- Drink 3–4 liters of water each day.
This split is suitable for athletes in sports such as football (soccer), cricket, basketball, volleyball, kabaddi, badminton, and track & field because it develops strength, explosiveness, conditioning, and athletic movement while allowing adequate recovery.
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