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Here’s the final updated 5-day workout plan, incorporating power cleans, core work, and plyometrics while keeping it basketball-specific. Each session is about 30-40 minutes and includes video links for every exercise.

Day 1: Lower Body Strength, Power & Plyometrics

Warm-up (5 min)

  • Bodyweight Squats – 2 sets of 15 (Video)
  • High Knees – 2 sets of 20 sec (Video)
  • Jump Rope – 2 min (Video)

Workout (30 min)

  1. Power Clean – 4 sets of 4 reps (Video)
  2. Back Squat – 4 sets of 6 reps (Video)
  3. Bulgarian Split Squat (Dumbbells) – 3 sets of 8 reps per leg (Video)
  4. Romanian Deadlift (Dumbbells) – 3 sets of 8 reps (Video)
  5. Box Jumps – 3 sets of 8 reps (Video)
  6. Depth Jumps – 3 sets of 6 reps (Video)

Core Finisher:

  • Hanging Leg Raises – 3 sets of 12 reps (Video)

Cooldown (5 min)

  • Hamstring & Quad Stretch – 30 sec per leg
  • Hip Flexor Stretch – 30 sec per leg

Day 2: Upper Body Strength, Plyometrics & Core

Warm-up (5 min)

  • Arm Circles – 1 min (Video)
  • Jump Rope – 2 min
  • Push-ups – 2 sets of 10 (Video)

Workout (30 min)

  1. Bench Press – 4 sets of 6 reps (Video)
  2. Pull-Ups – 3 sets of 6-10 reps (Video)
  3. Tricep Pulldown – 3 sets of 10 reps (Video)
  4. Dumbbell Shoulder Press – 3 sets of 8 reps (Video)
  5. Medicine Ball Chest Pass (Explosive Power) – 3 sets of 8 reps (Video)

Core Finisher:

  • Weighted Russian Twists (Kettlebell or Dumbbell) – 3 sets of 15 reps per side (Video)

Cooldown (5 min)

  • Shoulder Stretch – 30 sec per arm
  • Chest Opener Stretch – 30 sec

Day 3: Speed, Agility, Plyometrics & Core

Warm-up (5 min)

  • Jump Rope – 2 min
  • Butt Kicks – 2 sets of 20 sec (Video)
  • Lateral High Knees – 2 sets of 20 sec (Video)

Workout (30 min)

  1. Sprint Drills (10-20 yards) – 4 sets (Video)
  2. Lateral Cone Shuffle – 3 sets of 15 sec (Video)
  3. Broad Jumps – 3 sets of 6 reps (Video)
  4. Single-Leg Bounding – 3 sets of 10 reps per leg (Video)

Core Circuit (Repeat 2x):

  • Hanging Knee Raises – 12 reps
  • Ab Wheel Rollouts – 10 reps (Video)

Cooldown (5 min)

  • Hip Flexor Stretch – 30 sec per leg
  • Seated Forward Fold – 30 sec

Day 4: Lower Body Power, Strength & Plyometrics

Warm-up (5 min)

  • Bodyweight Lunges – 2 sets of 10 reps per leg (Video)
  • Jump Rope – 2 min
  • Squat Jumps – 2 sets of 10 reps (Video)

Workout (30 min)

  1. Front Squat (Dumbbell or Barbell) – 4 sets of 6 reps (Video)
  2. Step-Ups (Dumbbells, Explosive Drive) – 3 sets of 8 reps per leg (Video)
  3. Depth Jumps – 3 sets of 6 reps
  4. Jumping Lunges – 3 sets of 10 reps per leg

Core Finisher:

  • Plank Holds – 3 sets of 45 sec (Video)

Cooldown (5 min)

  • Hamstring Stretch – 30 sec per leg
  • Glute Stretch – 30 sec per side

Day 5: Upper Body Power, Strength & Plyometrics

Warm-up (5 min)

  • Arm Circles – 1 min
  • Jump Rope – 2 min

Workout (30 min)

  1. Hang Clean – 4 sets of 4 reps (Video)
  2. Incline Bench Press – 4 sets of 6 reps (Video)
  3. Bent Over Rows – 3 sets of 8 reps (Video)
  4. Dumbbell Snatch – 3 sets of 8 reps per arm (Video)
  5. Medicine Ball Slam – 3 sets of 10 reps (Video)

Core Finisher:

  • Weighted Hanging Knee Tucks – 3 sets of 12 reps

Cooldown (5 min)

  • Shoulder Stretch – 30 sec
  • Cat-Cow Stretch – 30 sec

Final Notes:

  • Explosive movements first in workouts
  • Rest times: 45-60 sec (strength), 30-45 sec (plyo/speed)
  • Progress weekly by increasing reps or weight

Now you have a complete, basketball-specific strength, power, speed, and plyometric plan! 🏀💪 Let me know if you need any tweaks! 🚀