Football Workout Plan

4 Weeks / 4 Days per Week / Intermediate

2 ratings

Workout Summary

Football is a lightning-fast game, with short plays that require maximal effort, every time. No other sport requires such a combination of speed and strength! If you want to play with high intensity, you better train with high intensity in the weight room! This football workout program is desi... more

Football is a lightning-fast game, with short plays that require maximal effort, every time. No other sport requires such a combination of speed and strength! If you want to play with high intensity, you better train with high intensity in the weight room!

This football workout program is designed as both a football strength workout and a football speed workout. As with most sports, workouts this plan is designed with an emphasis on compound movements and increasing functional strength and speed.

The variety of different leg exercises will help you get the most explosive power that you can, and the upper body exercises will have you throwing around whoever gets in your way!

When to Start the Football Workout

Using this plan for both an off season football workout and an in season football workout is acceptable. Just keep in mind it may be tough to utilize the actual football workout schedule during the season, particularly with the spacing of the workouts around games.

This plan is an intermediate level plan but can easily be dialed up or down in intensity by adjusting the rest periods and tweaking the number of sets and reps.

Expert users can also incorporate things like chain squats, chain bench press, etc. for an even greater challenge!

Elite Training is Demanding

Even if you are an offensive lineman that eats a pizza or two as a light snack, it's still important to have a good football diet when following this plan, even if you are burning thousands of calories every day.

Eat lots of clean healthy foods like chicken, vegetables, and whole grains, and find out what supplements will work for you.

Whether its a high school football workout or a college football workout you are looking for, this football workout program will help you to gain explosive strength, increase your muscle mass, and max out your speed in record time!

(Photo Credit: AP Photo/Bob Levey)

Football Workout Plan

4 Weeks / 4 Days per Week / Intermediate

2 ratings
Football Workout Plan

Football Workout Plan

4 Weeks / 4 Days per Week / Intermediate

2 ratings

Workout Summary

Football is a lightning-fast game, with short plays that require maximal effort, every time. No other sport requires such a combination of speed and strength! If you want to play with high intensity, you better train with high intensity in the weight room! This football workout program is desi... more

Football is a lightning-fast game, with short plays that require maximal effort, every time. No other sport requires such a combination of speed and strength! If you want to play with high intensity, you better train with high intensity in the weight room!

This football workout program is designed as both a football strength workout and a football speed workout. As with most sports, workouts this plan is designed with an emphasis on compound movements and increasing functional strength and speed.

The variety of different leg exercises will help you get the most explosive power that you can, and the upper body exercises will have you throwing around whoever gets in your way!

When to Start the Football Workout

Using this plan for both an off season football workout and an in season football workout is acceptable. Just keep in mind it may be tough to utilize the actual football workout schedule during the season, particularly with the spacing of the workouts around games.

This plan is an intermediate level plan but can easily be dialed up or down in intensity by adjusting the rest periods and tweaking the number of sets and reps.

Expert users can also incorporate things like chain squats, chain bench press, etc. for an even greater challenge!

Elite Training is Demanding

Even if you are an offensive lineman that eats a pizza or two as a light snack, it's still important to have a good football diet when following this plan, even if you are burning thousands of calories every day.

Eat lots of clean healthy foods like chicken, vegetables, and whole grains, and find out what supplements will work for you.

Whether its a high school football workout or a college football workout you are looking for, this football workout program will help you to gain explosive strength, increase your muscle mass, and max out your speed in record time!

(Photo Credit: AP Photo/Bob Levey)

Workout Goals

  • Gain Mass
  • Gain Strength
  • Improve Cardio

Equipment Needed

  • Barbell
  • Flat Bench
  • Dumbbells
  • Lat Pulldown Machine
  • Exercise Mat
  • Chin-Up Bar
Show All
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Beginner
5 sets, 5 reps, 02:00 rest
5 -- --:--:-- 5 -- 02:00
Default
Chest / Beginner
5 sets, 5 reps, 02:00 rest
5 -- --:--:-- 5 -- 02:00
Default
Triceps / Beginner
5 sets, 5 reps, 02:00 rest
5 -- --:--:-- 5 -- 02:00
Default
Abs / Beginner
5 sets, 00:00:30
5 -- 00:00:30 -- -- --:--
Default
Abs / Expert
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
Default
Chest / Intermediate
5 sets, 5 reps, 02:00 rest
5 -- --:--:-- 5 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Choose weights heavy enough that you can complete 5 reps for all 5 sets for week #1, then increase the weight in week #2.

Keep the weight the same as week #1 for week #3, and then increase the weight again in week #4. Maintain perfect form and concentrate on explosive powerful movements.

45 Degree Plank "reps" = seconds.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Calves secondary Lower back secondary Glutes secondary Hip flexors secondary Biceps secondary Traps secondary Obliques secondary Quads primary Abs primary Chest primary Lats primary Shoulders primary Hamstrings primary Triceps primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
5 sets, 5 reps, 02:00 rest
5 -- --:--:-- 5 -- 02:00
Default
Hamstrings / Intermediate
5 sets, 5 reps, 02:00 rest
5 -- --:--:-- 5 -- 02:00
Default
Lats / Beginner
5 sets, 5 reps, 02:00 rest
5 -- --:--:-- 5 -- 02:00
Default
Quads / Intermediate
5 sets, 8 reps
5 -- --:--:-- 8 -- --:--
Default
Quads / Intermediate
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
Default
Quads / Beginner
5 sets, 5 reps, 02:00 rest
5 -- --:--:-- 5 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Choose weights heavy enough that you can complete 5 reps for all 5 sets for week #1, then increase the weight in week #2.

Keep the weight the same as week #1 for week #3, and then increase the weight again in week #4. Maintain perfect form and concentrate on explosive powerful movements.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Calves secondary Lower back secondary Glutes secondary Hip flexors secondary Biceps secondary Traps secondary Obliques secondary Quads primary Abs primary Chest primary Lats primary Shoulders primary Hamstrings primary Triceps primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Expert
5 sets, 5 reps, 02:00 rest
5 -- --:--:-- 5 -- 02:00
Default
Chest / Beginner
5 sets, 5 reps, 02:00 rest
5 -- --:--:-- 5 -- 02:00
Default
Shoulders / Intermediate
5 sets, 5 reps, 02:00 rest
5 -- --:--:-- 5 -- 02:00
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Chest / Beginner
5 sets, 35 reps, 01:00 rest
5 -- --:--:-- 35 -- 01:00
Default
Abs / Beginner
5 sets, 12 reps, 01:00 rest
5 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Choose weights heavy enough that you can complete 5 reps for all 5 sets for week #1, then increase the weight in week #2.

Keep the weight the same as week #1 for week #3, and then increase the weight again in week #4. Maintain perfect form and concentrate on explosive powerful movements.

40 yard sprints can be substituted for running on the treadmill, but be sure to include the superset of running/push-ups either way. (Example: for week #1, sprint on the treadmill for the first minute, then immediately do 35 pushups, rest, and repeat the cycle 4 more times)

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Calves secondary Lower back secondary Glutes secondary Hip flexors secondary Biceps secondary Traps secondary Obliques secondary Quads primary Abs primary Chest primary Lats primary Shoulders primary Hamstrings primary Triceps primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
5 sets, 5 reps, 02:00 rest
5 -- --:--:-- 5 -- 02:00
Default
Hamstrings / Intermediate
5 sets, 5 reps, 02:00 rest
5 -- --:--:-- 5 -- 02:00
Default
Quads / Intermediate
5 sets, 5 reps, 02:00 rest
5 -- --:--:-- 5 -- 02:00
Default
Quads / Intermediate
5 sets, 5 reps
5 -- --:--:-- 5 -- --:--
Default
Quads / Expert
5 sets, 5 reps, 02:00 rest
5 -- --:--:-- 5 -- 02:00
Default
Middle Back / Beginner
5 sets, 5 reps, 02:00 rest
5 -- --:--:-- 5 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Choose weights heavy enough that you can complete 5 reps for all 5 sets for week #1, then increase the weight in week #2.

Keep the weight the same as week #1 for week #3, and then increase the weight again in week #4. Maintain perfect form and concentrate on explosive powerful movements.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Calves secondary Lower back secondary Glutes secondary Hip flexors secondary Biceps secondary Traps secondary Obliques secondary Quads primary Abs primary Chest primary Lats primary Shoulders primary Hamstrings primary Triceps primary Middle back primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Beginner
5 sets, 3 reps, 02:00 rest
5 -- --:--:-- 3 -- 02:00
Default
Chest / Beginner
5 sets, 3 reps, 02:00 rest
5 -- --:--:-- 3 -- 02:00
Default
Triceps / Beginner
5 sets, 3 reps, 02:00 rest
5 -- --:--:-- 3 -- 02:00
Default
Abs / Beginner
5 sets, 00:00:30
5 -- 00:00:30 -- -- --:--
Default
Abs / Expert
5 sets, 10 reps, 01:00 rest
5 -- --:--:-- 10 -- 01:00
Default
Chest / Intermediate
5 sets, 7 reps, 02:00 rest
5 -- --:--:-- 7 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Choose weights heavy enough that you can complete 5 reps for all 5 sets for week #1, then increase the weight in week #2.

Keep the weight the same as week #1 for week #3, and then increase the weight again in week #4. Maintain perfect form and concentrate on explosive powerful movements.

45 Degree Plank "reps" = seconds.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Calves secondary Lower back secondary Glutes secondary Hip flexors secondary Biceps secondary Traps secondary Obliques secondary Quads primary Abs primary Chest primary Lats primary Shoulders primary Hamstrings primary Triceps primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
5 sets, 3 reps, 02:00 rest
5 -- --:--:-- 3 -- 02:00
Default
Hamstrings / Intermediate
5 sets, 3 reps, 02:00 rest
5 -- --:--:-- 3 -- 02:00
Default
Lats / Beginner
5 sets, 3 reps, 02:00 rest
5 -- --:--:-- 3 -- 02:00
Default
Quads / Intermediate
5 sets, 10 reps
5 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
5 sets, 10 reps, 01:00 rest
5 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
5 sets, 3 reps, 02:00 rest
5 -- --:--:-- 3 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Choose weights heavy enough that you can complete 5 reps for all 5 sets for week #1, then increase the weight in week #2.

Keep the weight the same as week #1 for week #3, and then increase the weight again in week #4. Maintain perfect form and concentrate on explosive powerful movements.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Calves secondary Lower back secondary Glutes secondary Hip flexors secondary Biceps secondary Traps secondary Obliques secondary Quads primary Abs primary Chest primary Lats primary Shoulders primary Hamstrings primary Triceps primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Expert
5 sets, 3 reps, 02:00 rest
5 -- --:--:-- 3 -- 02:00
Default
Chest / Beginner
5 sets, 3 reps, 02:00 rest
5 -- --:--:-- 3 -- 02:00
Default
Shoulders / Intermediate
5 sets, 3 reps, 02:00 rest
5 -- --:--:-- 3 -- 02:00
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Chest / Beginner
5 sets, 50 reps, 01:00 rest
5 -- --:--:-- 50 -- 01:00
Default
Abs / Beginner
5 sets, 15 reps, 01:00 rest
5 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Choose weights heavy enough that you can complete 5 reps for all 5 sets for week #1, then increase the weight in week #2.

Keep the weight the same as week #1 for week #3, and then increase the weight again in week #4. Maintain perfect form and concentrate on explosive powerful movements.

40 yard sprints can be substituted for running on the treadmill, but be sure to include the superset of running/push-ups either way. (Example: for week #1, sprint on the treadmill for the first minute, then immediately do 35 pushups, rest, and repeat the cycle 4 more times)

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Calves secondary Lower back secondary Glutes secondary Hip flexors secondary Biceps secondary Traps secondary Obliques secondary Quads primary Abs primary Chest primary Lats primary Shoulders primary Hamstrings primary Triceps primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
5 sets, 3 reps, 02:00 rest
5 -- --:--:-- 3 -- 02:00
Default
Hamstrings / Intermediate
5 sets, 3 reps, 02:00 rest
5 -- --:--:-- 3 -- 02:00
Default
Quads / Intermediate
5 sets, 3 reps, 02:00 rest
5 -- --:--:-- 3 -- 02:00
Default
Quads / Intermediate
5 sets, 3 reps
5 -- --:--:-- 3 -- --:--
Default
Quads / Expert
5 sets, 3 reps, 02:00 rest
5 -- --:--:-- 3 -- 02:00
Default
Middle Back / Beginner
5 sets, 3 reps, 02:00 rest
5 -- --:--:-- 3 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Choose weights heavy enough that you can complete 5 reps for all 5 sets for week #1, then increase the weight in week #2.

Keep the weight the same as week #1 for week #3, and then increase the weight again in week #4. Maintain perfect form and concentrate on explosive powerful movements.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Calves secondary Lower back secondary Glutes secondary Hip flexors secondary Biceps secondary Traps secondary Obliques secondary Quads primary Abs primary Chest primary Lats primary Shoulders primary Hamstrings primary Triceps primary Middle back primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Beginner
6 sets, 5 reps, 02:00 rest
6 -- --:--:-- 5 -- 02:00
Default
Chest / Beginner
6 sets, 5 reps, 02:00 rest
6 -- --:--:-- 5 -- 02:00
Default
Triceps / Beginner
6 sets, 5 reps, 02:00 rest
6 -- --:--:-- 5 -- 02:00
Default
Abs / Beginner
6 sets, 00:00:30
6 -- 00:00:30 -- -- --:--
Default
Abs / Expert
6 sets, 8 reps, 01:00 rest
6 -- --:--:-- 8 -- 01:00
Default
Chest / Intermediate
6 sets, 5 reps, 02:00 rest
6 -- --:--:-- 5 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Choose weights heavy enough that you can complete 5 reps for all 5 sets for week #1, then increase the weight in week #2.

Keep the weight the same as week #1 for week #3, and then increase the weight again in week #4. Maintain perfect form and concentrate on explosive powerful movements.

45 Degree Plank "reps" = seconds.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Calves secondary Lower back secondary Glutes secondary Hip flexors secondary Biceps secondary Traps secondary Obliques secondary Quads primary Abs primary Chest primary Lats primary Shoulders primary Hamstrings primary Triceps primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
6 sets, 5 reps, 02:00 rest
6 -- --:--:-- 5 -- 02:00
Default
Hamstrings / Intermediate
6 sets, 5 reps, 02:00 rest
6 -- --:--:-- 5 -- 02:00
Default
Lats / Beginner
6 sets, 5 reps, 02:00 rest
6 -- --:--:-- 5 -- 02:00
Default
Quads / Intermediate
6 sets, 8 reps
6 -- --:--:-- 8 -- --:--
Default
Quads / Intermediate
6 sets, 8 reps, 01:00 rest
6 -- --:--:-- 8 -- 01:00
Default
Quads / Beginner
6 sets, 5 reps, 02:00 rest
6 -- --:--:-- 5 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Choose weights heavy enough that you can complete 5 reps for all 5 sets for week #1, then increase the weight in week #2.

Keep the weight the same as week #1 for week #3, and then increase the weight again in week #4. Maintain perfect form and concentrate on explosive powerful movements.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Calves secondary Lower back secondary Glutes secondary Hip flexors secondary Biceps secondary Traps secondary Obliques secondary Quads primary Abs primary Chest primary Lats primary Shoulders primary Hamstrings primary Triceps primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Expert
6 sets, 5 reps, 02:00 rest
6 -- --:--:-- 5 -- 02:00
Default
Chest / Beginner
6 sets, 5 reps, 02:00 rest
6 -- --:--:-- 5 -- 02:00
Default
Shoulders / Intermediate
6 sets, 5 reps, 02:00 rest
6 -- --:--:-- 5 -- 02:00
Default
Quads / Beginner
00:06:00
-- -- 00:06:00 -- -- --:--
Default
Chest / Beginner
6 sets, 35 reps, 01:00 rest
6 -- --:--:-- 35 -- 01:00
Default
Abs / Beginner
6 sets, 12 reps, 01:00 rest
6 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Choose weights heavy enough that you can complete 5 reps for all 5 sets for week #1, then increase the weight in week #2.

Keep the weight the same as week #1 for week #3, and then increase the weight again in week #4. Maintain perfect form and concentrate on explosive powerful movements.

40 yard sprints can be substituted for running on the treadmill, but be sure to include the superset of running/push-ups either way. (Example: for week #1, sprint on the treadmill for the first minute, then immediately do 35 pushups, rest, and repeat the cycle 4 more times)

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Calves secondary Lower back secondary Glutes secondary Hip flexors secondary Biceps secondary Traps secondary Obliques secondary Quads primary Abs primary Chest primary Lats primary Shoulders primary Hamstrings primary Triceps primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
6 sets, 5 reps, 02:00 rest
6 -- --:--:-- 5 -- 02:00
Default
Hamstrings / Intermediate
6 sets, 5 reps, 02:00 rest
6 -- --:--:-- 5 -- 02:00
Default
Quads / Intermediate
6 sets, 5 reps, 02:00 rest
6 -- --:--:-- 5 -- 02:00
Default
Quads / Intermediate
6 sets, 5 reps
6 -- --:--:-- 5 -- --:--
Default
Quads / Expert
6 sets, 5 reps, 02:00 rest
6 -- --:--:-- 5 -- 02:00
Default
Middle Back / Beginner
6 sets, 5 reps, 02:00 rest
6 -- --:--:-- 5 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Choose weights heavy enough that you can complete 5 reps for all 5 sets for week #1, then increase the weight in week #2.

Keep the weight the same as week #1 for week #3, and then increase the weight again in week #4. Maintain perfect form and concentrate on explosive powerful movements.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Calves secondary Lower back secondary Glutes secondary Hip flexors secondary Biceps secondary Traps secondary Obliques secondary Quads primary Abs primary Chest primary Lats primary Shoulders primary Hamstrings primary Triceps primary Middle back primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Beginner
6 sets, 3 reps, 02:00 rest
6 -- --:--:-- 3 -- 02:00
Default
Chest / Beginner
6 sets, 3 reps, 02:00 rest
6 -- --:--:-- 3 -- 02:00
Default
Triceps / Beginner
6 sets, 3 reps, 02:00 rest
6 -- --:--:-- 3 -- 02:00
Default
Abs / Beginner
6 sets, 00:01:00
6 -- 00:01:00 -- -- --:--
Default
Abs / Expert
6 sets, 10 reps, 01:00 rest
6 -- --:--:-- 10 -- 01:00
Default
Chest / Intermediate
6 sets, 7 reps, 02:00 rest
6 -- --:--:-- 7 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Choose weights heavy enough that you can complete 5 reps for all 5 sets for week #1, then increase the weight in week #2.

Keep the weight the same as week #1 for week #3, and then increase the weight again in week #4. Maintain perfect form and concentrate on explosive powerful movements.

45 Degree Plank "reps" = seconds.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Calves secondary Lower back secondary Glutes secondary Hip flexors secondary Biceps secondary Traps secondary Obliques secondary Quads primary Abs primary Chest primary Lats primary Shoulders primary Hamstrings primary Triceps primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
6 sets, 3 reps, 02:00 rest
6 -- --:--:-- 3 -- 02:00
Default
Hamstrings / Intermediate
6 sets, 3 reps, 02:00 rest
6 -- --:--:-- 3 -- 02:00
Default
Lats / Beginner
6 sets, 3 reps, 02:00 rest
6 -- --:--:-- 3 -- 02:00
Default
Quads / Intermediate
6 sets, 10 reps
6 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
6 sets, 10 reps, 01:00 rest
6 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
6 sets, 3 reps, 02:00 rest
6 -- --:--:-- 3 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Choose weights heavy enough that you can complete 5 reps for all 5 sets for week #1, then increase the weight in week #2.

Keep the weight the same as week #1 for week #3, and then increase the weight again in week #4. Maintain perfect form and concentrate on explosive powerful movements.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Calves secondary Lower back secondary Glutes secondary Hip flexors secondary Biceps secondary Traps secondary Obliques secondary Quads primary Abs primary Chest primary Lats primary Shoulders primary Hamstrings primary Triceps primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Expert
6 sets, 3 reps, 02:00 rest
6 -- --:--:-- 3 -- 02:00
Default
Chest / Beginner
6 sets, 3 reps, 02:00 rest
6 -- --:--:-- 3 -- 02:00
Default
Shoulders / Intermediate
6 sets, 3 reps, 02:00 rest
6 -- --:--:-- 3 -- 02:00
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Chest / Beginner
6 sets, 50 reps, 01:00 rest
6 -- --:--:-- 50 -- 01:00
Default
Abs / Beginner
6 sets, 15 reps, 01:00 rest
6 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Choose weights heavy enough that you can complete 5 reps for all 5 sets for week #1, then increase the weight in week #2.

Keep the weight the same as week #1 for week #3, and then increase the weight again in week #4. Maintain perfect form and concentrate on explosive powerful movements.

40 yard sprints can be substituted for running on the treadmill, but be sure to include the superset of running/push-ups either way. (Example: for week #1, sprint on the treadmill for the first minute, then immediately do 35 pushups, rest, and repeat the cycle 4 more times)

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Calves secondary Lower back secondary Glutes secondary Hip flexors secondary Biceps secondary Traps secondary Obliques secondary Quads primary Abs primary Chest primary Lats primary Shoulders primary Hamstrings primary Triceps primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
6 sets, 3 reps, 02:00 rest
6 -- --:--:-- 3 -- 02:00
Default
Hamstrings / Intermediate
6 sets, 3 reps, 02:00 rest
6 -- --:--:-- 3 -- 02:00
Default
Quads / Intermediate
6 sets, 3 reps, 02:00 rest
6 -- --:--:-- 3 -- 02:00
Default
Quads / Intermediate
6 sets, 3 reps
6 -- --:--:-- 3 -- --:--
Default
Quads / Expert
6 sets, 3 reps, 02:00 rest
6 -- --:--:-- 3 -- 02:00
Default
Middle Back / Beginner
6 sets, 3 reps, 02:00 rest
6 -- --:--:-- 3 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Choose weights heavy enough that you can complete 5 reps for all 5 sets for week #1, then increase the weight in week #2.

Keep the weight the same as week #1 for week #3, and then increase the weight again in week #4. Maintain perfect form and concentrate on explosive powerful movements.

  • Primary
  • Secondary

Muscles Worked

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

Workout Goals

  • Gain Mass
  • Gain Strength
  • Improve Cardio

Equipment Needed

  • Barbell
  • Flat Bench
  • Dumbbells
  • Lat Pulldown Machine
  • Exercise Mat
  • Chin-Up Bar
Show All

259 people started this plan

6 Reviews

  • Josh4titans
    over 4 years ago
    #

    how can I print the workout plan and each rotation on a individual page instead of two?

  • JoelJonathan
    over 4 years ago
    #

    I have personally done this workout plan and I think it really helped my explosiveness. Its a nice variation of the typical 5x5 workout plan.

    @Josh4Titans To print the workout plan on one page rather than two you have to adjust your printer settings to "fit to one page" I believe.

  • Dom
    over 4 years ago
    #

    What are the rotations for? Do u change the rotation every week? Also after 30 days what do i do next?

  • JoelJonathan
    about 4 years ago
    #

    @Josh4Titans We also just released an even easier way to print the entire workout plan on one page if you prefer that over printing out daily workouts. Just click on the printer icon at the very top right of this page (you have to be signed in to print)

  • JoelJonathan
    about 4 years ago
    #

    @Dom Here is a link that explains how the rotations work: http://www.weighttraining.com/faq/what-is-a-rotation Also, when you complete 30 days of this football workout routine then you will want to try a new workout plan so that your body doesn't get too accustomed to doing the same workout and plateau. You will see better progress if you change your workout plan every 30-60 days. Check out more workout plans here: http://www.weighttraining.com/workout-plans

  • YaBoiMUGS
    about 4 years ago
    #

    I've been doing P90x for a little over a year now, and I wanted to try something new. I found myself getting a little complacent with the workouts due to boredom. This workout definitely just kickstarted my workout adrenaline. Great workout, but I'm working out at home, so I'm doing all the weight workouts with dumbbells.

Football Workout Plan

Workout Goals

  • Gain Mass
  • Gain Strength
  • Improve Cardio

Equipment Needed

  • Barbell
  • Flat Bench
  • Dumbbells
  • Lat Pulldown Machine
  • Exercise Mat
  • Chin-Up Bar
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259 people started this plan