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!