Football Workout Plan

4 Weeks / 4 Days per Week / Intermediate

Football Workout Plan

Football Workout Plan

4 Weeks / 4 Days per Week / Intermediate

Football Workout Plan

4 Weeks / 4 Days per Week / Intermediate

  • Day 1
  • Day 2
  • Day 3
  • Day 4
Football Chest, Ab, Shoulders, Triceps Workout

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Exercise Sets Distance Time Reps Weight Rest
Shoulders / Beginner
5 sets, 5 reps, 02:00 rest
5 5 -- 02:00
Chest / Beginner
5 sets, 5 reps, 02:00 rest
5 5 -- 02:00
Triceps / Beginner
5 sets, 5 reps, 02:00 rest
5 5 -- 02:00
--
--
5 sets, 00:00:30
5 00:00:30 --:--
--
--
5 sets, 8 reps, 01:00 rest
5 8 01:00
--
--
5 sets, 5 reps, 02:00 rest
5 5 02:00
  • normal
  • superset
  • alternate
  • circuit

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

Workout Plan 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 Legs, Back, Biceps Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
5 sets, 5 reps, 02:00 rest
5 5 -- 02:00
Hamstrings / Intermediate
5 sets, 5 reps, 02:00 rest
5 5 -- 02:00
Lats / Beginner
5 sets, 5 reps, 02:00 rest
5 5 -- 02:00
--
--
5 sets, 8 reps
5 8 --:--
--
--
5 sets, 8 reps, 01:00 rest
5 8 01:00
--
--
5 sets, 5 reps, 02:00 rest
5 5 -- 02:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

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

Workout Plan 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 Chest, Ab, Shoulders, Triceps Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Shoulders / Expert
5 sets, 5 reps, 02:00 rest
5 5 -- 02:00
Chest / Beginner
5 sets, 5 reps, 02:00 rest
5 5 -- 02:00
Shoulders / Intermediate
5 sets, 5 reps, 02:00 rest
5 5 -- 02:00
--
--
1 sets, 00:05:00
1 -- 00:05:00 --:--
--
--
5 sets, 35 reps, 01:00 rest
5 35 01:00
--
--
5 sets, 12 reps, 01:00 rest
5 12 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

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

Workout Plan 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 Legs, Back, Biceps Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Hamstrings / Intermediate
--
Hamstrings / Intermediate
--
Quads / Intermediate
--
--
--
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 4

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

Workout Plan 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)

312 person started this plan

Workout Goals

  • Improve Cardio
  • Gain Mass
  • Gain Strength

Equipment Needed

  • Chin-Up Bar
  • Flat Bench
  • Dumbbells
  • Ab Crunch Machine
  • Barbell
  • Squat Rack
Show All
Football Workout Plan

312 person started this plan

Workout Goals

  • Improve Cardio
  • Gain Mass
  • Gain Strength

Equipment Needed

  • Chin-Up Bar
  • Flat Bench
  • Dumbbells
  • Ab Crunch Machine
  • Barbell
  • Squat Rack
Show All