Minutes
Exercises
Focus
Frequency
Exercises
Total Sets
Exercise
Barbell Back Squat
Barbell, Squat Rack
4
5
Dumbbell Jump Squat
Dumbbells (light)
3
8
Barbell Hip Thrust
Barbell, Bench
3
10
Drives glute power for acceleration. Full hip extension at top, 2-sec squeeze.
Single-Leg Box Jump
Plyo Box (18-24")
43
5/leg
Take off on one foot, land on the box with both feet. Builds single-leg explosion for first-step quickness.
Lateral Band Walks
Resistance Band
3
15/leg
Mini-band above knees. Athletic stance, walk laterally. Burns the hip abductors that power defensive slides.
Anti-Rotation Cable Press
Cable Machine
3
10/side
Pallof press. Resist rotation — builds the core rigidity that absorbs contact on drives.
Explosive Lower Body
Barbell Back Squat
Barbell, Squat Rack
4
5
Heavy — 80-85% 1RM. Full depth, explosive drive up. The foundation of lower-body power.
Dumbbell Jump Squat
Dumbbells (light)
3
8
Hold 15-25 lb DBs at sides. Squat down, explode up off the floor. Land soft, reset, repeat.
Barbell Hip Thrust
Barbell, Bench
3
10
Drives glute power for acceleration. Full hip extension at top, 2-sec squeeze.
Speed & Agility
Single-Leg Box Jump
Plyo Box (18-24")
3
5/leg
Take off on one foot, land on the box with both feet. Builds single-leg explosion for first-step quickness.
Lateral Band Walks
Resistance Band
3
15/side
Mini-band above knees. Athletic stance, walk laterally. Burns the hip abductors that power defensive slides.
Core Stability
Anti-Rotation Cable Press
Cable Machine
3
10/side
Pallof press. Resist rotation — builds the core rigidity that absorbs contact on drives.
The back squat builds the raw lower-body strength that translates to acceleration. A PG who squats 1.5x bodyweight has measurably faster first-step speed than one who squats 1.0x. Strength creates speed.
The dumbbell jump squat is the bridge between strength and speed. Keep the weight LIGHT (15-25 lbs). The purpose is SPEED of movement, not load. If the weight slows your jump, it's too heavy.
A point guard's first step is their most valuable physical attribute. This workout targets the muscles that create that explosive first step: quads, glutes, hip flexors, and calves. Heavy squats build the force; jump squats teach the body to apply it fast.
Single-leg exercises (box jumps, lateral walks) build the stabilizer muscles that protect against ankle and knee injuries — the two most common injuries for guards. Strength training isn't just about performance; it's insurance.
Minutes
Exercises
Focus
Frequency
Exercises
Total Sets
Exercise
Dumbbell Bench Press
Dumbbells, Flat Bench
4
8
Landmine Press
Barbell, Landmine Attachment
3
8/arm
Pull-Ups (Weighted)
Pull-Up Bar, Weight Belt
4
6-8
Add weight when bodyweight becomes easy. Full range: dead hang to chin over bar. The king of upper-body pulls.
Dumbbell Row
Dumbbell, Flat Bench
3
10/arm
Single-arm row. Pull to hip, squeeze the shoulder blade. Builds the back strength that absorbs contact on drives.
Farmer's Walk
Heavy Dumbbells
3
40 yards
Hold heavy DBs (60-80 lbs each) and walk. Crushing grip strength for ball security under pressure.
Plate Pinch Hold
Weight Plates
3
30 sec
Pinch two 10-lb plates together with fingertips. Hold for 30 seconds. Builds the finger strength for one-hand passes and ball control.
Wrist Curls
Barbell or Dumbbells
2
15
Forearms on bench, curl wrists up. Builds the forearm strength that powers crisp passes and strong handles.
Push Strength
Dumbbell Bench Press
Dumbbells, Flat Bench
4
8
Dumbbells over barbell: greater range of motion, builds stabilizers. Control the negative (3 sec down).
Landmine Press
Barbell, Landmine Attachment
3
8/arm
Single-arm overhead press at an angle. Mimics the finishing motion through traffic. Anti-rotation demand.
Pull Strength
Pull-Ups (Weighted)
Pull-Up Bar, Weight Belt
4
6-8
Add weight when bodyweight becomes easy. Full range: dead hang to chin over bar. The king of upper-body pulls.
Dumbbell Row
Dumbbell, Flat Bench
3
10/arm
Single-arm row. Pull to hip, squeeze the shoulder blade. Builds the back strength that absorbs contact on drives.
Grip & Forearms
Farmer's Walk
Heavy Dumbbells
3
40 yards
Hold heavy DBs (60-80 lbs each) and walk. Crushing grip strength for ball security under pressure.
Plate Pinch Hold
Weight Plates
3
30 sec
Pinch two 10-lb plates together with fingertips. Hold for 30 seconds. Builds the finger strength for one-hand passes and ball control.
Wrist Curls
Barbell or Dumbbells
2
15
Forearms on bench, curl wrists up. Builds the forearm strength that powers crisp passes and strong handles.
Point guards get their ball stripped more than any other position because they handle the ball in traffic. Grip strength — especially finger and wrist strength — is the difference between maintaining possession and turning it over. Farmer's walks and plate pinch holds build this specific strength.
Dumbbells build stabilizer muscles that barbells miss. For a PG, stability matters more than max load — you need to finish a layup while being bumped, not bench press a max in a controlled environment.
A PG who can absorb contact on drives and still finish at the rim adds 3-5 points per game. The DB bench press, pull-ups, and landmine press build the functional upper-body strength needed to take a hit and still convert.
Grip and forearm exercises directly reduce turnovers. Players with stronger grips maintain possession through contact, throw crisper passes, and handle the ball more securely in traffic. It's the most underrated training adaptation for guards.
Minutes
Exercises
Focus
Frequency
Exercises
Total Sets
Exercise
Depth Jump to Sprint
Plyo Box (18")
4
5
Lateral Bound
None (bodyweight)
3
6/side
Tuck Jumps
None (bodyweight)
3
8
Single-Leg Box Jump
Plyo Box (18-24")
3
5/leg
Take off on one foot, land on the box with both feet. Builds single-leg explosion for first-step quickness.
Lateral Band Walks
Resistance Band
3
15/side
Mini-band above knees. Athletic stance, walk laterally. Burns the hip abductors that power defensive slides.
Anti-Rotation Cable Press
Cable Machine
3
10/side
Pallof press. Resist rotation — builds the core rigidity that absorbs contact on drives.
Plyometrics
Depth Jump to Sprint
Plyo Box (18")
4
5
Step off box, land on both feet, IMMEDIATELY explode into a 10-yard sprint. Trains reactive ground-contact power.
Lateral Bound
None (bodyweight)
3
6/side
Single-leg lateral jump — land on opposite foot, stick the landing 2 seconds. Builds lateral explosion and ankle stability.
Tuck Jumps
None (bodyweight)
3
8
Jump as high as possible, pull knees to chest at peak. Land soft, immediately jump again. Continuous max-effort vertical jumps.
Agility
Ladder Quick Feet
Agility Ladder
4
2 lengths
In-in-out-out, Ickey shuffle, lateral 2-in. Fastest foot speed possible. Quality over distance.
5-10-5 Pro Agility Shuttle
Cones
5
1
The gold-standard agility test: sprint 5 yards, touch, sprint 10 yards, touch, sprint 5 yards. Time yourself. Elite PG: under 4.3 seconds.
Conditioning
Assault Bike Intervals
Assault/Air Bike
8
20s on/40s off
All-out 20 seconds, coast 40 seconds. 8 rounds = 8 minutes total. Basketball-specific interval conditioning.
Medicine Ball Slam Circuit
Medicine Ball (10-15 lb)
3
12
Overhead slam → pickup → repeat. Full-body conditioning that builds core power and sustained effort.
The dumbbell jump squat is the bridge between strength and speed. Keep the weight LIGHT (15-25 lbs). The purpose is SPEED of movement, not load. If the weight slows your jump, it's too heavy.
The dumbbell jump squat is the bridge between strength and speed. Keep the weight LIGHT (15-25 lbs). The purpose is SPEED of movement, not load. If the weight slows your jump, it's too heavy.
A point guard's first step is their most valuable physical attribute. This workout targets the muscles that create that explosive first step: quads, glutes, hip flexors, and calves. Heavy squats build the force; jump squats teach the body to apply it fast.
Single-leg exercises (box jumps, lateral walks) build the stabilizer muscles that protect against ankle and knee injuries — the two most common injuries for guards. Strength training isn't just about performance; it's insurance.
Minutes
Exercises
Focus
Frequency
Exercises
Total Sets
Exercise
Front Squat
Barbell, Squat Rack
4
6
Romanian Deadlift (RDL)
Barbell
3
8
Bulgarian Split Squat
Dumbbells, Bench
3
8/leg
Trap Bar Deadlift Jump
Trap/Hex Bar
4
5
Light weight (40-50% 1RM). Deadlift and jump. Land soft, reset. Builds the total-body power for explosive elevation on jump shots.
Box Jump (Reset)
Plyo Box (24-30")
3
5
Jump onto box, STEP down (don't jump down). Reset fully between each rep. Max effort every rep. Quality over speed.
Walking Lunges
Dumbbells
3
20 steps
Hold moderate DBs. 20 steps total (10/leg). The sustained leg burn mimics running off screens in the 4th quarter.
Calf Raise (Seated)
Seated Calf Machine
4
15
Slow tempo: 2 sec up, 2 sec hold at top, 3 sec down. Builds the calf endurance for continuous cutting and jumping.
Strength Foundation
Front Squat
Barbell, Squat Rack
4
6
Front-loaded squat emphasizes quads (for running off screens) and core bracing. 75-80% 1RM. Upright torso.
Romanian Deadlift (RDL)
Barbell
3
8
Builds hamstrings and posterior chain. Slow negative (3 sec), feel the stretch, drive hips forward. Injury prevention for all the running.
Bulgarian Split Squat
Dumbbells, Bench
3
8/leg
Rear foot on bench. Single-leg strength for cutting off screens and absorbing landing forces. Hold DBs at sides.
Power Development
Trap Bar Deadlift Jump
Trap/Hex Bar
4
5
Light weight (40-50% 1RM). Deadlift and jump. Land soft, reset. Builds the total-body power for explosive elevation on jump shots.
Box Jump (Reset)
Plyo Box (24-30")
3
5
Jump onto box, STEP down (don't jump down). Reset fully between each rep. Max effort every rep. Quality over speed.
Endurance
Walking Lunges
Dumbbells
3
20 steps
Hold moderate DBs. 20 steps total (10/leg). The sustained leg burn mimics running off screens in the 4th quarter.
Calf Raise (Seated)
Seated Calf Machine
4
15
Slow tempo: 2 sec up, 2 sec hold at top, 3 sec down. Builds the calf endurance for continuous cutting and jumping.
The front squat places the load in front of your body, which forces a more upright torso and greater quad engagement. Shooting guards need quad-dominant strength for running off screens (which requires constant deceleration and re-acceleration). The front squat targets this exact movement pattern.
Shooting guards are at high risk for hamstring strains due to the volume of sprinting and cutting. The RDL strengthens the hamstrings eccentrically (during the lengthening phase), which is exactly how hamstring injuries occur. RDLs are the #1 hamstring injury prevention exercise.
Shooting guards average 2.5-3.0 miles of movement per game — more than any position. Most of that distance is off-ball: running off screens, curling to spots, sprinting in transition. The leg endurance in this workout ensures your legs are still fresh for the 35th minute.
The trap bar deadlift jump builds the explosive power that puts elevation on your jump shot. A higher release point makes your shot harder to contest. Power training directly improves shooting consistency by giving you more room above the defender.
Minutes
Exercises
Focus
Frequency
Exercises
Total Sets
Exercise
Incline Dumbbell Press
Dumbbells, Incline Bench
4
8
Single-Arm DB Overhead Press
Dumbbell
3
8/arm
Cable Face Pull
Cable Machine, Rope
4
15
The #1 exercise for shoulder health. External rotation at peak contraction. Balances all the forward pressing. NON-NEGOTIABLE for shooters.
Seated Cable Row
Cable Machine
3
10
Squeeze shoulder blades together at full contraction. Builds the postural muscles that keep your shooting shoulder aligned through fatigue.
Lat Pulldown
Lat Pulldown Machine
3
10
Wide grip, pull to upper chest. Builds the lat width and strength that help absorb contact on drives and rebounds.
Band External Rotation
Resistance Band
3
15/arm
Elbow at 90°, rotate forearm out against band. Strengthens the rotator cuff — the small muscles that protect your shooting shoulder from overuse injury.
Band Pull-Apart
Resistance Band
3
20
Arms extended, pull band apart to chest. Builds rear deltoids and upper back. The counterbalance to all shooting motion.
Dumbbell Y-T-W Raise
Light Dumbbells, Incline Bench
2
8 each
Face down on incline bench. Raise DBs into Y shape, then T, then W. Hits all three rotator cuff muscles. Shoulder prehab essential.
Push
Incline Dumbbell Press
Dumbbells, Incline Bench
4
8
30-degree incline. Targets upper chest and front deltoids — the muscles that stabilize the shooting motion.
Single-Arm DB Overhead Press
Dumbbell
3
8/arm
Standing, single-arm. Core must resist rotation. Builds shoulder pressing strength with anti-rotation stability.
Pull
Cable Face Pull
Cable Machine, Rope
4
15
The #1 exercise for shoulder health. External rotation at peak contraction. Balances all the forward pressing. NON-NEGOTIABLE for shooters.
Seated Cable Row
Cable Machine
3
10
Squeeze shoulder blades together at full contraction. Builds the postural muscles that keep your shooting shoulder aligned through fatigue.
Lat Pulldown
Lat Pulldown Machine
3
10
Wide grip, pull to upper chest. Builds the lat width and strength that help absorb contact on drives and rebounds.
Shoulder Durability
Band External Rotation
Resistance Band
3
15/arm
Elbow at 90°, rotate forearm out against band. Strengthens the rotator cuff — the small muscles that protect your shooting shoulder from overuse injury.
Band Pull-Apart
Resistance Band
3
20
Arms extended, pull band apart to chest. Builds rear deltoids and upper back. The counterbalance to all shooting motion.
Dumbbell Y-T-W Raise
Light Dumbbells, Incline Bench
2
8 each
Face down on incline bench. Raise DBs into Y shape, then T, then W. Hits all three rotator cuff muscles. Shoulder prehab essential.
Shooting a basketball is a FORWARD motion — it works the front of the shoulder repeatedly. Without rear-shoulder work, the front-to-back muscle imbalance leads to impingement, rotator cuff strain, and eventually shooting pain. Face pulls are the antidote. Do them every upper-body day, no exceptions.
A college shooting guard takes 200-500 shots per DAY in practice and games combined. That's 200-500 repetitions of the same forward-pressing motion. The band external rotations and Y-T-W raises build the small stabilizer muscles that protect the shoulder through this volume.
Shoulder injuries are the most common overuse injury for shooting guards. The shooting motion creates repetitive stress on the rotator cuff and labrum. The shoulder durability exercises in this workout are PREHAB — preventing the injury before it happens.
Fatigue causes posture breakdown. When your upper back fatigues, your shoulders roll forward — and your shooting mechanics change. The cable rows, face pulls, and band pull-aparts build the postural endurance that keeps your shooting form consistent from the 1st minute to the 40th.
Minutes
Exercises
Focus
Frequency
Exercises
Total Sets
Exercise
Hang Power Clean
Barbell
4
4
Dumbbell Step-Up
Dumbbells, Box (18-20")
3
8/leg
Lateral Sled Push
Prowler/Sled
4
20 yards
Push the sled laterally — sideways shuffle while driving the sled. Builds the lateral pushing power for fighting through screens and defensive slides.
Cable Woodchop
Cable Machine
3
10/side
High-to-low rotation. Mimics the rotational power used in passing, shooting off the dribble, and absorbing contact. Anti-rotation core demand.
Landmine Rotation
Barbell, Landmine
3
8/side
Hold end of barbell at chest. Rotate left and right. Builds rotational power and deceleration — the movement pattern of every change of direction.
Rowing Machine Intervals
Concept2 Rower
6
30s on/30s off
30 seconds all-out effort, 30 seconds easy. 6 rounds = 6 minutes. Total body cardio that spares the joints while building game-ready endurance.
Weighted Plank
Weight Plate
3
45 sec
Plate on upper back. Hold perfect plank: glutes squeezed, abs braced, no sagging. Core rigidity for absorbing contact.
Total Body Power
Hang Power Clean
Barbell
4
4
The king of total-body power. Start at hang (above knees), triple extend (ankles, knees, hips), catch at shoulders. 70-75% 1RM. Explosive.
Dumbbell Step-Up
Dumbbells, Box (18-20")
3
8/leg
Drive through the lead leg. No push-off from the back foot. Builds single-leg strength for cutting and landing.
Lateral & Rotational Power
Lateral Sled Push
Prowler/Sled
4
20 yards
Push the sled laterally — sideways shuffle while driving the sled. Builds the lateral pushing power for fighting through screens and defensive slides.
Cable Woodchop
Cable Machine
3
10/side
High-to-low rotation. Mimics the rotational power used in passing, shooting off the dribble, and absorbing contact. Anti-rotation core demand.
Landmine Rotation
Barbell, Landmine
3
8/side
Hold end of barbell at chest. Rotate left and right. Builds rotational power and deceleration — the movement pattern of every change of direction.
Conditioning
Rowing Machine Intervals
Concept2 Rower
6
30s on/30s off
30 seconds all-out effort, 30 seconds easy. 6 rounds = 6 minutes. Total body cardio that spares the joints while building game-ready endurance.
Weighted Plank
Weight Plate
3
45 sec
Plate on upper back. Hold perfect plank: glutes squeezed, abs braced, no sagging. Core rigidity for absorbing contact.
The hang power clean is NOT a deadlift-and-curl. It's a JUMP with the bar in your hands. Start at the hang (bar above knees), then triple extend your ankles, knees, and hips explosively — as if jumping. The bar floats up from the hip extension, and you catch it at your shoulders. Start light (just the bar) and master the technique before adding weight.
Fighting through off-ball screens requires lateral pushing power — the ability to drive sideways against resistance. The lateral sled push builds this exact movement pattern. If your gym doesn't have a sled, substitute heavy lateral lunges with dumbbells.
Basketball isn't a single-muscle sport — it's a total-body sport. The hang clean trains every muscle in the body to fire simultaneously, which is exactly what happens when you explode off a screen, elevate for a jump shot, or absorb contact on a drive.
Basketball players are rotational athletes: passing, shooting, and cutting all involve torso rotation. The cable woodchop and landmine rotation build the rotational power and deceleration strength that underpin every offensive and defensive movement.
Minutes
Exercises
Focus
Frequency
Exercises
Total Sets
Exercise
Barbell Back Squat
Barbell, Squat Rack
5
4
Conventional Deadlift
Barbell
4
4
Barbell Bench Press
Barbell, Flat Bench
4
5
Barbell Overhead Press
Barbell
3
6
Standing strict press. Builds shoulder pressing strength for finishing over defenders and holding position against physicality.
Barbell Row (Pendlay)
Barbell
3
6
Bar starts on floor each rep. Explosive pull to lower chest. Builds the rowing strength that powers rebounding and holding post position.
Weighted Dip
Dip Station, Weight Belt
3
8
Add weight via belt. Full range — shoulders below elbows at bottom. Builds triceps and chest power for finishing at the rim.
Primary Lifts
Barbell Back Squat
Barbell, Squat Rack
5
4
HEAVY — 85-90% 1RM. Full depth (hip crease below knee). 3-minute rest for full neural recovery. The most important exercise for bigs.
Conventional Deadlift
Barbell
4
4
85-90% 1RM. Full hip extension at lockout. Builds total posterior chain strength — the muscles that power rebounding and post-up.
Barbell Bench Press
Barbell, Flat Bench
4
5
Heavy chest pressing. 80-85% 1RM. Builds the pushing strength that holds box-out position and finishes through contact.
Supplemental Strength
Barbell Overhead Press
Barbell
3
6
Standing strict press. Builds shoulder pressing strength for finishing over defenders and holding position against physicality.
Barbell Row (Pendlay)
Barbell
3
6
Bar starts on floor each rep. Explosive pull to lower chest. Builds the rowing strength that powers rebounding and holding post position.
Weighted Dip
Dip Station, Weight Belt
3
8
Add weight via belt. Full range — shoulders below elbows at bottom. Builds triceps and chest power for finishing at the rim.
The back squat at 85-90% 1RM builds the absolute strength that translates to holding post position against a 250-lb defender. When another big is trying to push you off the block, it's a STRENGTH contest. The player who squats more wins that battle. Period.
Heavy lifts (85-90% 1RM) require 3 minutes of rest for full neural and muscular recovery. Shorter rest means you can't lift as heavy on subsequent sets, which defeats the purpose of max-strength training. Be patient between sets.
In the post, strength determines position. A center who squats 350 lbs holds his ground against a 300-lb squatter every time. The back squat and deadlift build the absolute strength that wins the physical battle under the basket.
Squat, deadlift, bench press — the three foundational lifts. For bigs, these three exercises build 80% of the strength they need. Master them, progressively overload them, and you'll be physically dominant in the paint.
Minutes
Exercises
Focus
Frequency
Exercises
Total Sets
Exercise
Power Clean
Barbell
5
3
Push Press
Barbell
4
5
Countermovement Box Jump
Plyo Box (30-36")
4
5
Quick dip, maximum-effort jump onto a high box. Step down, reset fully. Every rep should be a MAX attempt. Rest between reps.
Depth Jump
Box (12-18")
3
5
Step off box, land, and IMMEDIATELY explode as high as possible. Minimum ground contact time. Trains reactive power for second-jump ability.
Kettlebell Swing
Kettlebell (heavy)
4
10
Explosive hip hinge. Heavy KB (50-70 lbs). Drive through the hips. Builds the hip snap that powers vertical jumping and rebounding.
Goblet Squat (Pause)
Dumbbell or Kettlebell
3
8
3-second pause at the bottom. Builds strength in the deepest squat position — where bigs need to produce force to explode up for rebounds.
Hanging Leg Raise
Pull-Up Bar
3
12
Hang from bar, raise legs to 90° or higher. Core strength for absorbing contact in the air and maintaining body control during blocks and lobs.
Olympic-Style Power
Power Clean
Barbell
5
3
From the floor. Triple extension: ankles, knees, hips. Catch at shoulders. 75-80% 1RM. The single best exercise for total-body explosive power.
Push Press
Barbell
4
5
Dip with legs, then DRIVE the bar overhead with leg and arm power combined. Builds the explosive pressing power for blocking shots and finishing above the rim.
Vertical Power
Countermovement Box Jump
Plyo Box (30-36")
4
5
Quick dip, maximum-effort jump onto a high box. Step down, reset fully. Every rep should be a MAX attempt. Rest between reps.
Depth Jump
Box (12-18")
3
5
Step off box, land, and IMMEDIATELY explode as high as possible. Minimum ground contact time. Trains reactive power for second-jump ability.
Kettlebell Swing
Kettlebell (heavy)
4
10
Explosive hip hinge. Heavy KB (50-70 lbs). Drive through the hips. Builds the hip snap that powers vertical jumping and rebounding.
Supplemental
Goblet Squat (Pause)
Dumbbell or Kettlebell
3
8
3-second pause at the bottom. Builds strength in the deepest squat position — where bigs need to produce force to explode up for rebounds.
Hanging Leg Raise
Pull-Up Bar
3
12
Hang from bar, raise legs to 90° or higher. Core strength for absorbing contact in the air and maintaining body control during blocks and lobs.
Shooting a basketball is a FORWARD motion — it works the front of the shoulder repeatedly. Without rear-shoulder work, the front-to-back muscle imbalance leads to impingement, rotator cuff strain, and eventually shooting pain. Face pulls are the antidote. Do them every upper-body day, no exceptions.
The depth jump is the most effective exercise for developing reactive power (the ability to land and immediately re-jump). For bigs, reactive power = second-jump ability. The player who can rebound, land, and immediately go back up for a putback has a massive advantage.
Day 1 builds raw strength. Day 2 converts that strength into speed and power. A big who squats 350 and power cleans 225 can produce more force, faster, than a big who just squats 350. Both qualities — strength AND power — are necessary for dominance in the paint.
The most important physical trait for a rebounder is second-jump ability: the capacity to land from a jump and immediately explode back up. Depth jumps and box jumps specifically develop this reactive quality. Elite rebounders like Dennis Rodman and Andre Drummond have freakish second-jump ability.
Minutes
Exercises
Focus
Frequency
Exercises
Total Sets
Exercise
Leg Press
Leg Press Machine
4
10
Walking Lunge
Dumbbells
3
16 steps
Leg Curl (Lying)
Leg Curl Machine
3
12
Dumbbell Incline Press
Dumbbells, Incline Bench
3
10
Moderate weight, controlled reps. Builds chest and shoulder mass for holding position and absorbing bumps in the paint.
Cable Lat Pullover
Cable Machine
3
12
Builds lat width and length. The lats are the "wing" muscles that help bigs hold their arms wide for rebounding and defend space.
Barbell Ab Rollout
Barbell, Small Plates
3
10
Full extension and return. Builds anti-extension core strength — the ability to resist being pushed backward in the post.
Copenhagen Plank
Bench
3
20 sec/side
Side plank with top leg on bench. Builds adductor and lateral core strength — critical for absorbing lateral contact and maintaining balance.
Dead Bug (Weighted)
Dumbbell or Medicine Ball
3
10/side
Hold weight at chest. Extend opposite arm and leg while maintaining flat back. Anti-extension core stability for balance through contact.
Hypertrophy — Lower
Leg Press
Leg Press Machine
4
10
Heavy but controlled. Full range of motion. High-volume leg stimulus that builds muscle mass without the CNS fatigue of heavy squats.
Walking Lunge
Dumbbells
3
16 steps
Moderate-heavy DBs. 16 total steps. Builds quad and glute size for holding post position and absorbing contact on box-outs.
Leg Curl (Lying)
Leg Curl Machine
3
12
Builds hamstring mass and knee stability. Slow tempo: 2 sec up, 3 sec down. Injury prevention for the knees.
Hypertrophy — Upper
Dumbbell Incline Press
Dumbbells, Incline Bench
3
10
Moderate weight, controlled reps. Builds chest and shoulder mass for holding position and absorbing bumps in the paint.
Cable Lat Pullover
Cable Machine
3
12
Builds lat width and length. The lats are the "wing" muscles that help bigs hold their arms wide for rebounding and defend space.
Core Armor
Barbell Ab Rollout
Barbell, Small Plates
3
10
Full extension and return. Builds anti-extension core strength — the ability to resist being pushed backward in the post.
Copenhagen Plank
Bench
3
20 sec/side
Side plank with top leg on bench. Builds adductor and lateral core strength — critical for absorbing lateral contact and maintaining balance.
Dead Bug (Weighted)
Dumbbell or Medicine Ball
3
10/side
Hold weight at chest. Extend opposite arm and leg while maintaining flat back. Anti-extension core stability for balance through contact.
College bigs typically need to ADD 15-25 lbs of muscle between their freshman and senior years. The higher rep ranges (10-12 reps) and moderate rest periods (1:00-1:30) in this workout stimulate muscle growth (hypertrophy). Day 1 builds strength; Day 3 builds size. Both are necessary.
Your core is your "armor" in the paint. When a 250-lb defender bumps you, your core absorbs the force and keeps you balanced. The ab rollout, Copenhagen plank, and dead bug build this core armor — the anti-extension, anti-lateral-flexion, and anti-rotation strength that keeps you upright through contact.
Not all muscle is useful. Bodybuilder muscle is built for show; basketball muscle is built for function. This workout builds FUNCTIONAL mass — muscle that helps you hold post position, absorb contact, and out-physical your opponent. The exercises mimic basketball movements: pushing (bench press), pulling (pullover), bracing (core), and driving (leg press, lunges).
Most D1 centers play at 240-260 lbs. A freshman big at 215 needs to add 25-35 lbs of functional mass over 3-4 years. This hypertrophy workout, combined with proper nutrition (caloric surplus + 1g protein per lb bodyweight), builds that mass progressively and sustainably.