Mr. Mexican
For a soccer athlete, you would need to follow along the guidelines of Mundy's workout.
As a soccer athlete, you need to focus on Compound Exercises (i.e., exercises that recruit multiple muscle groups) for both upper body and lower body.
The lower body should be of primary concern since that is used for most of the activity in soccer. The compound exercises (i.e., squats, deadlifts, etc.) for your lower body will help you not only increase your ROM for those movements, but also increase the muscular strength & endurance of your Hamstring, Quadricep, Glute, & Gastrocnemius(calves). This is essential in soccer because of the constant jumping for head balls and the power transferred throughout your leg for kicking whether it be a pass or shot.
For upper body, not alot of emphasis should be put on it since soccer is a primarily lower-body & cardiovascular enduring sport. Although, i would still stick to compound exercises for the upper body (i.e. Bench Press, Power Clean, etc.) which will help to an extent since soccer players have throw-ins.
Your goal should not be to "Build Muscle" though because serious long-durations of cardio & building muscle cannot co-exist. After 60-70% of MHR, your body switches from fat sources to carbohydrates and after those have been depleted, it then turns to your lean muscle tissue for energy which is a large part of why soccer players are "lean/fit" and not bulky. Your goal should instead be to build endurance/strength from compound exercises in the lower/upper-body to compliment your cardiovascular endurance (whatever your workout may be) in the sport.
(P.S. I would do a 3-day split routine rotating workouts each week. For example, have a Workout "A" & Workout "B" in which week 1 will be A/B/A and week 2 will be B/A/B)
Hope that helps and if you need anymore detail feel free to message me through the forums. Good luck in your season!
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