Off-season football workout designed to increase your strength and power, giving you an edge on the field. Suitable for guys who have some lifting experience..
Workout Summary
- Main GoalIncrease Strength
- Workout TypeFull Body
- Training LevelIntermediate
- Program Duration12 weeks
- Days Per Week4
- Time Per Workout45-60 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, Machines
- Target GenderMale & Female
- Workout PDFDownload Workout
Workout Description
This off-season football workout is designed to increase your strength and power to give you the edge on the football field. It’s suitable for guys that have done some light weight training before.
The workout hits eat muscle group twice per week. There are 2 basic routines that you will perform twice per week. The best way to do this workout is Monday/Tuesday – Rest – Thursday/Friday. You need the rest day in between.
The workout is designed for strength. So this means low reps, heavy weights and ample rest times. Make sure you keep your form perfect on all exercises (you can use the links to check out our exercise guides).
Daily Workout Schedule:
| Monday – Legs, Back and Biceps | ||
|---|---|---|
| Legs | ||
| Exercise | Sets | Reps |
| Squat | 5 | 6-8 (4 min rest) |
| 45 Degree Leg Press | 3 | 12 (1 min rest) |
| Back | ||
| Exercise | Sets | Reps |
| Lat Pull Down | 4 | 6-8 |
| Bent Over Row | 4 | 6-8 |
| Biceps | ||
| Exercise | Sets | Reps |
| Preacher Curl | 3 | 6 |
| Tuesday – Chest, Triceps, Calves and Abs | ||
|---|---|---|
| Chest | ||
| Exercise | Sets | Reps |
| Barbell Bench Press | 5 | 6-10 |
| Dumbbell Flys | 4 | 10 |
| Triceps | ||
| Exercise | Sets | Reps |
| Lying Tricep Extension (skullcrusher) | 5 | 8-10 |
| Calves and Abs | ||
| Exercise | Sets | Reps |
| Seated calf Raise | 5 | 20, 15, 10, 8, 6 |
| Decline Sit Ups | 4 | MAX |
Wednesday: Rest Day
| Thursday – Legs, Back and Biceps | ||
|---|---|---|
| Legs | ||
| Exercise | Sets | Reps |
| Squat | 5 | 6-8 (4 min rest) |
| 45 Degree Leg Press | 3 | 12 (1 min rest) |
| Back | ||
| Exercise | Sets | Reps |
| Lat Pull Down | 4 | 6-8 |
| Bent Over Row | 4 | 6-8 |
| Biceps | ||
| Exercise | Sets | Reps |
| Preacher Curl | 3 | 6 |
| Friday – Chest, Triceps, Calves and Abs | ||
|---|---|---|
| Chest | ||
| Exercise | Sets | Reps |
| Barbell Bench Press | 5 | 6-10 |
| Dumbbell Flys | 4 | 10 |
| Triceps | ||
| Exercise | Sets | Reps |
| Lying Tricep Extension (skullcrusher) | 5 | 8-10 |
| Calves and Abs | ||
| Exercise | Sets | Reps |
| Seated calf Raise | 5 | 20, 15, 10, 8, 6 |
| Decline Sit Ups | 4 | MAX |
