STONE BODY — 7-DAY WEEKLY PLAN
DAY 1 – GYM (Lower Body + Explosive Plyos)
Goal: Build stronger legs, jump power, and lower-body aesthetics
Strength:
• Bulgarian Split Squats – 3×8/leg (heavy if possible)
• Romanian Deadlifts – 3×10
• Goblet Squats (deep) – 3×12
• Machine Calf Raises – 3×15
Plyos:
• Depth Jumps – 3×5
• Lateral Bounds – 3×10
• Skater Hops to Stick – 3×6/side
Finisher:
• Wall Sit (toes up then heels up) – 45 sec
• Hanging Leg Raises – 3×12
DAY 2 – AT-HOME (Bodyweight Plyo + Core + Isos)
Goal: Explosiveness + control without gym access
Plyo Series (3 rounds):
• Pogo Jumps – 20 sec
(point toes up and kind of slap ball of feet into ground and flex core)
• Split Jump Lunge – 12 reps
• Broad Jump to Stick – 6 reps
• Lateral Skater Jumps – 8/side
Isometric Core SuperSet (3 rounds):
• Copenhagen Side Plank or Side Plank Leg Raised – 20 sec/side
• Hollow Body Hold – 30 sec
• Wall Sit (on tippy toes) – 45 sec
• Reverse Plank Hold – 30 sec
Conditioning (optional):
• EMOM 5 min: 10 burpees + 20 mountain climbers
(perform a set number of repetitions of an exercise at the start of each minute and then
rest for the remainder of the minute before repeating the exercise at the start of the
next minute.) e.g 15 seconds burpees, 20 seconds climbers, 25 second rest
DAY 3 – GYM (Push Focus + Aesthetic Upper Body)
Goal: Build that lean upper structure without losing agility
• Dumbbell Incline Press – 3×10
• Overhead Press – 3×8
• Pushups (tempo) – 3×12
• Dumbbell Front Raise – 3×10
• Tricep Dips (or Bench Dips) – 3×15
Core Burner:
• Cable Woodchops or Dumbbell Russian Twists – 3×20
• Hanging Hold – 3×30 sec
DAY 4 – FOOTBALL DAY (Pure Tech & Game IQ)
Goal: Low fatigue, high quality
• Agility and change of speed warm up:
Through cones, apart and together, crosshairs, direction change, backwards and
forwards etc.
• Ball Mastery Warm-Up:
Zigzag through cones each leg then both, ball rolls, Ronaldinho drill, juggling variations
etc.
• Tight-space Dribbles + Body Feints
• First Touch Drills (tennis ball or wall)
• Game Scenarios (1v1s, progressive carries)
(set up cones for practice)
• Finishing off limited touches
• Shadow play: movements off-ball, timing runs
• 10-minute visualization and scanning work
.
DAY 5 – AT-HOME (Isometric + Stability Day)
Goal: Joint health, muscle control, core integrity
Full Body Iso Circuit (3 rounds):
• Wall Sit (single-leg) – 30 sec/leg
• Deep Lunge Hold – 30 sec/side
• Push-up Hold (midway) – 30 sec
• Single-Leg Glute Bridge Hold – 30 sec/leg
• Dead Bug Hold – 30 sec
• Plank Walkouts – 5 reps
DAY 6 – GYM (Pull Focus + Functional Strength)
Goal: Strengthen back, glutes, and build anti-injury armor
• Pull-ups or assisted – 3×8
• Barbell/Dumbbell Row – 3×10
• Rear Delt Raises – 3×12
• Dumbbell Shrugs – 3×15
• Hamstring Curls – 3×12
• Dumbbell Farmer’s Carries – 3×30 sec
Core Stability:
• Bird Dog Reaches – 3×10
• Side Plank with Reach Under – 3×12/side
DAY 7 – Active Recovery or Full Rest
Options:
• Stretching/Yoga (15–30 min)
• Light walk or cycle
• Foam rolling
• Breathwork or vision training
