Track

The simplest split that works for life. Push day is chest, shoulders, triceps. Pull is back and biceps. Legs is legs. Run it three days a week, or six if you're serious and sleeping.

• Add 5 lb to the bar when you hit the top of the rep range on every set.
• Rest 2–3 min on the big lifts, 60–90 s on the rest.
• Deload (half the weight) one week every 6–8 weeks or when everything feels heavy.

Two upper days, two lower days. Enough volume to grow, short enough to recover from soccer. Monday/Tuesday/Thursday/Friday with games on the weekend.

• In season: drop to 3 sets everywhere and never train legs heavy the day before a game.
• Power day is fast on purpose. Move the bar like you mean it, rest fully.

If you've been lifting less than a year, this beats everything else. Same five lifts, three times a week, add weight every session. Boring and brutally effective.

• Alternate A, B, A then B, A, B. Mon/Wed/Fri.
• Add 5 lb to upper lifts and 10 lb to squat/deadlift every workout until you can't. Then add every week. Then run Upper/Lower.
• Start lighter than you think. The weight catches up in a month.

Everything the barbell programs do, on the machine. Use the strength-score settings and turn on eccentric mode for the last set of each lift.

• Alternate A and B.
• Chase the strength score but log the weight here too so the PR board tracks it.

Bodyweight strength is a ladder. Find the rung where you can do 3 sets of 8 clean reps, own it, then climb. Do these as your main workout or add one ladder to the end of a lift day.

• Form first. A clean rep at a lower rung beats a sloppy one higher up.
• Skills: practice 10 minutes at the start of a session when you're fresh, never to failure.
• Log the rung you're on with weight 0 so the PR board tracks reps.

Abs are built in the kitchen and shown by low body fat, but a strong core is what keeps your back safe under a bar and your shot powerful. Three rounds, 30 seconds rest between rounds.

• Breathe out hard on every rep and brace like someone's about to punch you.
• Two or three times a week is plenty. Abs recover fast but they're still muscle.

A game is 90 minutes of jogging with 50 all-out sprints in it. Train both: repeated sprints with short rest, and one longer steady run. Do this on non-lifting days or after an upper day.

• Sprints are max effort. If the last rep is as fast as the first, you weren't going hard enough on the first.
• Calves and Achilles: warm up properly and do the calf raises on leg day. Most soccer injuries are the stuff you skipped.

The boring stuff that keeps you on the field: hips, ankles, Achilles, shoulders. Do the daily five every day and the full routine after training.

• Eccentric calf raises are the proven Achilles protocol: up on two feet, down slow on one, 15 reps, twice a day if you have Achilles issues.
• Mobility is use it or lose it. Five minutes daily beats an hour on Sunday.

For the days you'd otherwise skip. Five moves, as many rounds as you can in 15 minutes, 20 seconds rest when you need it. Log it as a workout; it counts.

• Count rounds. Beat the number next time.
• Pair with a walk and you've done more than most people do all week.