Adrian Peterson Workout Plan

4 Weeks / 5 Days per Week / Expert

8 ratings

Workout Summary

The Adrian Peterson workout is a five-day football workout plan. It is designed for football players to gain mass, get strong, and get ripped. Being explosive and fast is crucial in football. Football players need to go from stationary to moving very quickly. Endurance is also essential. A ga... more

The Adrian Peterson workout is a five-day football workout plan. It is designed for football players to gain mass, get strong, and get ripped. Being explosive and fast is crucial in football.

Football players need to go from stationary to moving very quickly. Endurance is also essential. A game can last hours so being able to finish is paramount to the competition. Upper and lower-body strength are crucial.

Football is essentially a battle. Being stronger than the opposition is how games are won, and Adrian demonstrated his strength - both mental and physical - with his historic comeback from a torn ACL in 2011.

What is the Adrian Peterson workout?

The Adrian Peterson workout routine is designed as a body part split, with abs included as a body part. Compound movements, as well as isolated movements, help improve functional strength and strengthen the connective tissues. This helps to protect against injury.

The rep ranges are in the lower strength/hypertrophy range with short rest periods for endurance. The Ab exercises are treated the same as the others, weighted with lower rep ranges.

This helps to condition a strong core, something that is absolutely necessary for football players.

Eating right goes hand-in-hand with a workout plan

Just as with any program, it is necessary to follow a nutritious diet with this workout.

The Adrian Peterson workouts are designed to help gain mass, get strong and get ripped, but that will not happen if the diet is not keyed-in. The Adrian Peterson diet should have enough protein, because is essential to repairing the muscles and making them grow.

It should also have high-fiber vegetables, and complex carbohydrates for energy, and healthy fats to help get lean and ready for football.

When should I use this plan?

This plan can be used for pre-season or in-season football workout. When football season starts, it is important to work around the game schedule.

Doing too much can affect performance during the game. A possible tweak would be to lower the reps or sets, but keep the intensity. Get started today with this workout and be ready for an awesome football season!

Adrian Peterson Workout Plan

4 Weeks / 5 Days per Week / Expert

8 ratings
Adrian Peterson Workout Plan

Adrian Peterson Workout Plan

4 Weeks / 5 Days per Week / Expert

8 ratings

Workout Summary

The Adrian Peterson workout is a five-day football workout plan. It is designed for football players to gain mass, get strong, and get ripped. Being explosive and fast is crucial in football. Football players need to go from stationary to moving very quickly. Endurance is also essential. A ga... more

The Adrian Peterson workout is a five-day football workout plan. It is designed for football players to gain mass, get strong, and get ripped. Being explosive and fast is crucial in football.

Football players need to go from stationary to moving very quickly. Endurance is also essential. A game can last hours so being able to finish is paramount to the competition. Upper and lower-body strength are crucial.

Football is essentially a battle. Being stronger than the opposition is how games are won, and Adrian demonstrated his strength - both mental and physical - with his historic comeback from a torn ACL in 2011.

What is the Adrian Peterson workout?

The Adrian Peterson workout routine is designed as a body part split, with abs included as a body part. Compound movements, as well as isolated movements, help improve functional strength and strengthen the connective tissues. This helps to protect against injury.

The rep ranges are in the lower strength/hypertrophy range with short rest periods for endurance. The Ab exercises are treated the same as the others, weighted with lower rep ranges.

This helps to condition a strong core, something that is absolutely necessary for football players.

Eating right goes hand-in-hand with a workout plan

Just as with any program, it is necessary to follow a nutritious diet with this workout.

The Adrian Peterson workouts are designed to help gain mass, get strong and get ripped, but that will not happen if the diet is not keyed-in. The Adrian Peterson diet should have enough protein, because is essential to repairing the muscles and making them grow.

It should also have high-fiber vegetables, and complex carbohydrates for energy, and healthy fats to help get lean and ready for football.

When should I use this plan?

This plan can be used for pre-season or in-season football workout. When football season starts, it is important to work around the game schedule.

Doing too much can affect performance during the game. A possible tweak would be to lower the reps or sets, but keep the intensity. Get started today with this workout and be ready for an awesome football season!

Workout Goals

  • Gain Mass
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Roman Chair
  • Barbell
  • Chin-Up Bar
  • Dumbbells
  • Weight Plates
  • Flat Bench
Show All
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
Default
Chest / Beginner
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
Default
Chest / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Chest / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Chest / Intermediate
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
Default
Triceps / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Triceps / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Triceps / Beginner
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
Default
Triceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Triceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

In Week #1 & #2, you will see the majority of the sets are 3. Once you hit Week #3, those sets bump up to 4 to help with producing more mass and to also keep your muscles from becoming accustomed to the weight/workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Forearms secondary Obliques secondary Glutes secondary Abs primary Middle back primary Biceps primary Quads primary Shoulders primary Triceps primary Chest primary Calves primary Hamstrings primary Lats primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
Default
Quads / Intermediate
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
Default
Quads / Beginner
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
Default
Hamstrings / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Quads / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Calves / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Quads / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

With the amount of exercises in the Adrian Peterson Legs Workout, be sure you do not over-push yourself with the amount of weight lifted.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Forearms secondary Obliques secondary Glutes secondary Abs primary Middle back primary Biceps primary Quads primary Shoulders primary Triceps primary Chest primary Calves primary Hamstrings primary Lats primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Middle Back / Intermediate
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
Default
Middle Back / Beginner
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
Default
Middle Back / Beginner
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
Default
Middle Back / Beginner
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
Default
Middle Back / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

With the amount of exercises in the Adrian Peterson Back and Biceps Workout, be sure you do not overdo it with the amount of weight lifted.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Forearms secondary Obliques secondary Glutes secondary Abs primary Middle back primary Biceps primary Quads primary Shoulders primary Triceps primary Chest primary Calves primary Hamstrings primary Lats primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Intermediate
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
Default
Abs / Intermediate
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
Default
Abs / Intermediate
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
Default
Abs / Expert
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
Default
Abs / Intermediate
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Make sure that you keep this day as an exclusive Abs day and do not add other muscles on this day. With the amount of exercises in the Adrian Peterson Workout, it is good to have a light day such as abs to keep the body from getting overworked.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Forearms secondary Obliques secondary Glutes secondary Abs primary Middle back primary Biceps primary Quads primary Shoulders primary Triceps primary Chest primary Calves primary Hamstrings primary Lats primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
Default
Traps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Shoulders / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Shoulders / Beginner
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
Default
Shoulders / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
Default
Shoulders / Intermediate
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to execute the exercises properly and as fast as possible to ensure you are gaining speed like Adrian Peterson. Make sure you stretch after each Adrian Peterson workout routine and come mentally prepared for the next day.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Forearms secondary Obliques secondary Glutes secondary Abs primary Middle back primary Biceps primary Quads primary Shoulders primary Triceps primary Chest primary Calves primary Hamstrings primary Lats primary Traps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Chest / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Triceps / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

In Week #1 & #2, you will see the majority of the sets are 3. Once you hit Week #3, those sets bump up to 4 to help with producing more mass and to also keep your muscles from becoming accustomed to the weight/workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Forearms secondary Obliques secondary Glutes secondary Abs primary Middle back primary Biceps primary Quads primary Shoulders primary Triceps primary Chest primary Calves primary Hamstrings primary Lats primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Quads / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Quads / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Hamstrings / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

With the amount of exercises in the Adrian Peterson Legs Workout, be sure you do not over-push yourself with the amount of weight lifted.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Forearms secondary Obliques secondary Glutes secondary Abs primary Middle back primary Biceps primary Quads primary Shoulders primary Triceps primary Chest primary Calves primary Hamstrings primary Lats primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Middle Back / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Middle Back / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Middle Back / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Middle Back / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Middle Back / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

With the amount of exercises in the Adrian Peterson Back and Biceps Workout, be sure you do not overdo it with the amount of weight lifted.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Forearms secondary Obliques secondary Glutes secondary Abs primary Middle back primary Biceps primary Quads primary Shoulders primary Triceps primary Chest primary Calves primary Hamstrings primary Lats primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Abs / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Abs / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Abs / Expert
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Abs / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Make sure that you keep this day as an exclusive Abs day and do not add other muscles on this day. With the amount of exercises in the Adrian Peterson Workout, it is good to have a light day such as abs to keep the body from getting overworked.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Forearms secondary Obliques secondary Glutes secondary Abs primary Middle back primary Biceps primary Quads primary Shoulders primary Triceps primary Chest primary Calves primary Hamstrings primary Lats primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Traps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to execute the exercises properly and as fast as possible to ensure you are gaining speed like Adrian Peterson. Make sure you stretch after each Adrian Peterson workout routine and come mentally prepared for the next day.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Forearms secondary Obliques secondary Glutes secondary Abs primary Middle back primary Biceps primary Quads primary Shoulders primary Triceps primary Chest primary Calves primary Hamstrings primary Lats primary Traps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Chest / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Chest / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Chest / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Chest / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

In Week #1 & #2, you will see the majority of the sets are 3. Once you hit Week #3, those sets bump up to 4 to help with producing more mass and to also keep your muscles from becoming accustomed to the weight/workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Forearms secondary Obliques secondary Glutes secondary Abs primary Middle back primary Biceps primary Quads primary Shoulders primary Triceps primary Chest primary Calves primary Hamstrings primary Lats primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Quads / Intermediate
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Quads / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Hamstrings / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Quads / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

With the amount of exercises in the Adrian Peterson Legs Workout, be sure you do not over-push yourself with the amount of weight lifted.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Forearms secondary Obliques secondary Glutes secondary Abs primary Middle back primary Biceps primary Quads primary Shoulders primary Triceps primary Chest primary Calves primary Hamstrings primary Lats primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Middle Back / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Middle Back / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Middle Back / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Middle Back / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Middle Back / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Lats / Intermediate
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

With the amount of exercises in the Adrian Peterson Back and Biceps Workout, be sure you do not overdo it with the amount of weight lifted.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Forearms secondary Obliques secondary Glutes secondary Abs primary Middle back primary Biceps primary Quads primary Shoulders primary Triceps primary Chest primary Calves primary Hamstrings primary Lats primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Make sure that you keep this day as an exclusive Abs day and do not add other muscles on this day. With the amount of exercises in the Adrian Peterson Workout, it is good to have a light day such as abs to keep the body from getting overworked.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Forearms secondary Obliques secondary Glutes secondary Abs primary Middle back primary Biceps primary Quads primary Shoulders primary Triceps primary Chest primary Calves primary Hamstrings primary Lats primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Traps / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Shoulders / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Shoulders / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Shoulders / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to execute the exercises properly and as fast as possible to ensure you are gaining speed like Adrian Peterson. Make sure you stretch after each Adrian Peterson workout routine and come mentally prepared for the next day.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Forearms secondary Obliques secondary Glutes secondary Abs primary Middle back primary Biceps primary Quads primary Shoulders primary Triceps primary Chest primary Calves primary Hamstrings primary Lats primary Traps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

In Week #1 & #2, you will see the majority of the sets are 3. Once you hit Week #3, those sets bump up to 4 to help with producing more mass and to also keep your muscles from becoming accustomed to the weight/workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Forearms secondary Obliques secondary Glutes secondary Abs primary Middle back primary Biceps primary Quads primary Shoulders primary Triceps primary Chest primary Calves primary Hamstrings primary Lats primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Calves / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

With the amount of exercises in the Adrian Peterson Legs Workout, be sure you do not over-push yourself with the amount of weight lifted.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Forearms secondary Obliques secondary Glutes secondary Abs primary Middle back primary Biceps primary Quads primary Shoulders primary Triceps primary Chest primary Calves primary Hamstrings primary Lats primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Middle Back / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Middle Back / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Middle Back / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Middle Back / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Middle Back / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Lats / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

With the amount of exercises in the Adrian Peterson Back and Biceps Workout, be sure you do not overdo it with the amount of weight lifted.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Forearms secondary Obliques secondary Glutes secondary Abs primary Middle back primary Biceps primary Quads primary Shoulders primary Triceps primary Chest primary Calves primary Hamstrings primary Lats primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Make sure that you keep this day as an exclusive Abs day and do not add other muscles on this day. With the amount of exercises in the Adrian Peterson Workout, it is good to have a light day such as abs to keep the body from getting overworked.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Forearms secondary Obliques secondary Glutes secondary Abs primary Middle back primary Biceps primary Quads primary Shoulders primary Triceps primary Chest primary Calves primary Hamstrings primary Lats primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Traps / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to execute the exercises properly and as fast as possible to ensure you are gaining speed like Adrian Peterson. Make sure you stretch after each Adrian Peterson workout routine and come mentally prepared for the next day.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Forearms secondary Obliques secondary Glutes secondary Abs primary Middle back primary Biceps primary Quads primary Shoulders primary Triceps primary Chest primary Calves primary Hamstrings primary Lats primary Traps primary Muscles diagram

Workout Goals

  • Gain Mass
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Roman Chair
  • Barbell
  • Chin-Up Bar
  • Dumbbells
  • Weight Plates
  • Flat Bench
Show All

1,380 people started this plan

6 Reviews

  • Thumb
    Tj Marshall
    almost 4 years ago
    #

    Tryin to get like him!!!

  • MattGreen760
    over 3 years ago
    #

  • MattGreen760
    over 3 years ago
    #

  • TommyVerce
    over 3 years ago
    #

    Extremely exhausting but I liked it so I recommend

  • JoelJonathan
    over 3 years ago
    #

    I am on the final week of the Adrian Peterson workout program right now and I am really enjoying (translation: hating it... in a good way lol).

    I just did legs day rotation #4 yesterday and I am very sore. I typically do a lot of traditional barbell squats when I work my legs and so I was a little disappointed at first to see that this program doesn't have regular squats but doing the dumbbell bench squats was a new experience for me and I am very glad I gave them a try (they seem to mimic the same type of feel you might get with a trap bar deadlift I think).

    I also don't typically do a lot of leg presses but doing heavy dumbbell bench squats and then heavy leg presses is a great change for my workout routine and I am really liking this plan.

    All great reasons for me to keep changing up my workout routine every 4-6 weeks so that I don't get stuck in a plateau or too used to doing my favorite exercises. If soreness is any indicator then I am definitely hitting my muscles in entirely new ways.

    All in all, the Adrian Peterson workout schedule is a great fit for me but a few recommendations: substitute reverse-grip bent-over rows for the rear barbell rows (since they come right after regular bent-over rows anyway), don't be afraid to up the rest time a little for some of the bigger compound movements since 1 minute rest between sets isn't that much at all, and consider adding in some random sprints/jumps/agility work as a warmup to a couple of the workouts.

    Great plan and I think I am ready to move on to doing the regular Football Workout Plan on the site next!

  • Tito45
    almost 3 years ago
    #

    This workout is crazy! I'm on my second week and could not be more sore and lovin it!

Adrian Peterson Workout Plan

Workout Goals

  • Gain Mass
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Roman Chair
  • Barbell
  • Chin-Up Bar
  • Dumbbells
  • Weight Plates
  • Flat Bench
Show All

1,380 people started this plan