I would do a 3 phase workout programme
- Hypertrophy for 3 weeks
- Maximum Strength for 3 weeks
- Power for 2 weeks
Phase 1.
Day1 - Hamstrings/Quadriceps
Hamstrings
Stiff leg deadlifts 4 X 10
Glute ham raises 3 X failure
Single leg curls 3 X 12
One leg barbell squats 2 X 12
Quadriceps
Front Squats 4 X 10
Leg Press 3 X 12
Reverse deadlifts (barbell hack squats) 3 X 12
Leg extensions 2 X 12
Day 2 - Back/Chest/Abdominals
Back
Wide grip chins 4 X failure
Wide grip rows 3 X 12
Single dumbbell rows 3 X 12
Close grip seated rows 2 X 12
Chest
Flat dumbbell press 4 X 10
Incline machine press 3 X 12
Dips 3 X 12
Flat dumbbell flyes 2 X 12
Abdominals
Flat back curl-ups 3 X 15
Toes to the sky 2 X 10
Day 3 - Shoulders/Trapezius
Shoulders
Seated military press 4 X 10
Standing dumbbell laterals 3 X 12
Bent dumbbell laterals 3 X 12
Dumbbell Shrugs 3 X 10
Day 4 - Triceps/Biceps/Abdominals
Triceps
Lying head cavers 3 X 10
Bench Dips 3 X 12
Straight bar pushdowns 3 X 12
Single arm pushdowns (supinated grip) 2 X 12
Biceps
Barbell curl 3 X 10
Standing dumbbell curl 3 X 12
Hammer curls 3 X 12
Rope curls 3 X 12
Abdominals
Russian twists 3 X 15
Oblique raises 3 X 15
(Roman chair)
Phase 2.
Day 1 - Monday
Squat (Box) 9 X 6 (5 warm up-sets, 4 working sets)
Bench Press 7-8 X 6 (3-4 warm-sets, 3 working sets)
Leg Press 7-8 X 6 (3-4 warm-sets, 3 working sets)
Push Press 6 X 6 (3 warm-up sets, 3 working sets)
Day 3 - Wednesday
Cheated Barbell Rows 8 X 6 (4 warm up-sets, 4 working sets)
Lying Triceps Extensions 6 X 6 (3 warm-up sets, 3 working sets)
Wide Grip Weighted Chins 5-6 X 6 (2-3 warm-up sets, 3 working sets)
Barbell Curls 5 X 6 (2 warm-up sets, 3 working sets)
Day 5 - Friday
Deadlifts 9 X 6 (5 warm-up sets, 4 working sets)
Incline Dumbbell Press 6 X 6 (3 warm-up sets, 3 working sets)
Barbell Shrugs 5 X 6 (2 warm-up sets, 3 working sets)
Standing Calf Raises 6 X 6 (2 warm-up sets, 4 working sets)
Phase 3.
Monday - Plyometrics and Aerobic Conditioning
Standing Broad Jump 3 X 6
Stair Jumps 2 X 6
Depth Jumps (12-18 inches) 2 X 6
Reactive Jumps (12-18 inches) 3 X 6
Reactive Jumps Over Bench/Box 3 X 6
Rest Interval: 3-5 min.
25-30 minutes running at 60-65% max HR
Tuesday - Anaerobic Conditioning
Sprint for 45 seconds jog for 1 minute,
do up to 8-12 minutes.
Wednesday - Weighted Power (30% of one rep max)
Barbell Squat Jumps 4-5 X 4-8
Bench Press 3 X 4-8
Cleans 4 X 4-8
Push Press 4 X4-8
Rest Interval: 3-5 min.
Thursday - Aerobic Conditioning (On field or track)
15 sec. sprints (65-80% of max) followed by 30 sec. of jogging, Work to Rest Ratio 1:1 or 1:2, 3 sets of 8 reps, Each rep is 45 sec. in length (15 sec sprint plus 30 sec. of coasting) and each set consists of 8 reps (45 sec. X 8reps = 6 min.)
After each set a 3-5 min break should be taken for recovery.
Friday - Dynamic (Ballistic) Power
Medicine Ball Squat Between Leg Over Head Throws 2-3 X 8
Medicine Ball Squat Between Leg Forward Throws 3 X 6-8
Medicine Ball Side Throws 3 X 6-8
Medicine Ball Squat Chest Throws 2-3 X 6-8
Rest Interval: 3-5 min.
Saturday - Power Endurance (30% of one rep max)
Dumbbell Squat Jumps 3 X 6-8(wk1), 12(wk2), 16(wk3), 20-30(wk4)
Bench Press 3 X 8(wk1), 12(wk2), 16(wk3), 20-30(wk4)
Standing Broad Jumps 3 X 6-8(wk1), 12(wk2), 16(wk3), 20-30(wk4)
Rest Interval: 5 min
Sunday - Off
Good Luck!