print monthly summaryAdrian Peterson Workout Plan
- Gain Mass
- Get Ripped
- Gain Strength
- Summary
- Workout #1
- Workout #2
- Workout #3
- Workout #4
- Workout #5
- Exercises
- Equipment
- Activity
- Leaders
- Diet
Adrian Peterson Workout Plan
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.
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.
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.
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!
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.
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 #1
Adrian Peterson Chest & Triceps Workout
Normal Exercise:
- Rotation #1
- Rotation #2
- Rotation #3
- Rotation #4
| Exercise | Sets/Time | Reps/Distance | Rest (min) |
|---|---|---|---|
| 3 | 6 | 1.0 | |
| 3 | 6 | 1.0 | |
| 3 | 8 | 1.0 | |
| 3 | 8 | 1.0 | |
| 3 | 6 | 1.0 | |
| 4 | 8 | 1.0 | |
| 4 | 8 | 1.0 | |
| 3 | 6 | 1.0 | |
| 3 | 8 | 1.0 | |
| 3 | 8 | 1.0 |
Muscles Worked
Notes:
In Rotation #1 & #2, you will see the majority of the sets are 3. Once you hit Rotation #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.
Workout #2
Adrian Peterson Legs Workout
Normal Exercise:
- Rotation #1
- Rotation #2
- Rotation #3
- Rotation #4
| Exercise | Sets/Time | Reps/Distance | Rest (min) |
|---|---|---|---|
| 3 | 6 | 1.0 | |
| 3 | 6 | 1.0 | |
| 3 | 6 | 1.0 | |
| 3 | 8 | 1.0 | |
| 3 | 8 | 1.0 | |
| 3 | 8 | 1.0 | |
| 3 | 8 | 1.0 |
Muscles Worked
Notes:
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.
Workout #3
Adrian Peterson Back & Biceps Workout
Normal Exercise:
- Rotation #1
- Rotation #2
- Rotation #3
- Rotation #4
| Exercise | Sets/Time | Reps/Distance | Rest (min) |
|---|---|---|---|
| 3 | 6 | 1.0 | |
| 3 | 6 | 1.0 | |
| 3 | 6 | 1.0 | |
| 3 | 6 | 1.0 | |
| 3 | 8 | 1.0 | |
| 3 | 8 | 1.0 | |
| 3 | 8 | 1.0 | |
| 3 | 8 | 1.0 | |
| 3 | 8 | 1.0 |
Muscles Worked
Notes:
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.
Workout #4
Adrian Peterson Abs Workout
Normal Exercise:
- Rotation #1
- Rotation #2
- Rotation #3
- Rotation #4
| Exercise | Sets/Time | Reps/Distance | Rest (min) |
|---|---|---|---|
| 3 | 6 | 1.0 | |
| 3 | 6 | 1.0 | |
| 3 | 6 | 1.0 | |
| 3 | 6 | 1.0 | |
| 3 | 6 | 1.0 |
Muscles Worked
Notes:
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.
Workout #5
Adrian Peterson Shoulders Workout
Normal Exercise:
- Rotation #1
- Rotation #2
- Rotation #3
- Rotation #4
| Exercise | Sets/Time | Reps/Distance | Rest (min) |
|---|---|---|---|
| 3 | 6 | 1.0 | |
| 3 | 8 | 1.0 | |
| 3 | 8 | 1.0 | |
| 3 | 6 | 1.0 | |
| 3 | 8 | 1.0 | |
| 3 | 6 | 1.0 | |
| 3 | 6 | 1.0 |
Muscles Worked
Notes:
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.
Exercises Included
| Exercise | Primary Muscle | Difficulty | |
|---|---|---|---|
 |
Bench Press | Chest | Beginner |
 |
Incline Bench Press | Chest | Beginner |
 |
Dumbbell Fly | Chest | Beginner |
 |
Cable Crossover | Chest | Beginner |
 |
Decline Dumbbell Bench Press | Chest | Intermediate |
 |
Tricep Pushdown | Triceps | Beginner |
 |
V-Bar Tricep Pushdown | Triceps | Beginner |
 |
Dip Machine | Triceps | Beginner |
 |
Dumbbell Kickback | Triceps | Beginner |
 |
Standing Dumbbell Tricep Extension | Triceps | Beginner |
 |
Stiff Legged Deadlift | Hamstrings | Intermediate |
 |
Dumbbell Bench Squat | Quads | Intermediate |
 |
Leg Press | Quads | Beginner |
 |
Seated Leg Curl | Hamstrings | Beginner |
 |
Dumbbell Lunge | Quads | Beginner |
 |
Seated Machine Calf Raise | Calves | Beginner |
 |
Leg Extension | Quads | Beginner |
 |
Bent-Over Row | Middle Back | Intermediate |
 |
Rear Barbell Row | Middle Back | Beginner |
 |
Incline Dumbbell Row | Middle Back | Beginner |
 |
Lying Cambered Barbell Row | Middle Back | Beginner |
 |
Seated Cable Row | Middle Back | Beginner |
 |
Concentration Curl | Biceps | Beginner |
 |
Dumbbell Curl | Biceps | Beginner |
 |
Hammer Curl | Biceps | Beginner |
 |
Wide-Grip Behind Neck Pulldown | Lats | Intermediate |
 |
Weighted Crunch | Abs | Intermediate |
 |
Ab Plate Twist | Abs | Intermediate |
 |
Decline Crunch | Abs | Intermediate |
 |
Hanging Leg Raise | Abs | Expert |
 |
Roman Chair Plank and Sit-Up | Abs | Intermediate |
 |
Seated Military Press | Shoulders | Intermediate |
 |
Shrug | Traps | Beginner |
 |
Alternating Dumbbell Front Raise | Shoulders | Beginner |
 |
Incline Reverse Fly | Shoulders | Beginner |
 |
Lateral Raise | Shoulders | Beginner |
 |
Arnold Press | Shoulders | Intermediate |
 |
Hang Clean High Pull | Shoulders | Intermediate |
Equipment Needed
Activity
KeyCasey23 logged a
workout
in the Adrian Peterson Workout Plan
for 05/10/2012
(view advanced workout stats),
lifted 53,320 lbs, did 0.00 miles of cardio, burned 600 calories, and scored 927 points:
-
Bench Press
- 10 reps x 275 lbs (+37 points)
- 10 reps x 265 lbs (+36 points)
- 10 reps x 255 lbs (+35 points)
-
Incline Bench Press
- 10 reps x 205 lbs (+30 points)
- 10 reps x 215 lbs (+31 points)
- 10 reps x 225 lbs (+32 points)
-
Dumbbell Fly
- 8 reps x 120 lbs (+17 points)
- 8 reps x 120 lbs (+17 points)
- 8 reps x 120 lbs (+17 points)
-
Tricep Pushdown
- 8 reps x 110 lbs (+16 points)
- 8 reps x 110 lbs (+16 points)
- 8 reps x 110 lbs (+16 points)
- 8 reps x 110 lbs (+16 points)
-
V-Bar Tricep Pushdown
- 8 reps x 110 lbs (+16 points)
- 8 reps x 110 lbs (+16 points)
- 8 reps x 110 lbs (+16 points)
- 8 reps x 110 lbs (+16 points)
-
Dip Machine
- 10 reps x 125 lbs (+22 points)
- 10 reps x 125 lbs (+22 points)
- 10 reps x 125 lbs (+22 points)
-
Squat
- 10 reps x 395 lbs (+49 points)
- 10 reps x 395 lbs (+49 points)
- 10 reps x 395 lbs (+49 points)
- 10 reps x 405 lbs (+50 points)
- 10 reps x 425 lbs (+52 points)
-
Standing Dumbbell Tricep Extension
- 20 reps x 85 lbs (+37 points)
- 20 reps x 85 lbs (+37 points)
- 20 reps x 85 lbs (+37 points)
(0)
(3)
Jeff C. You liking this Adrian Peterson workout?
KeyCasey23 sorta but i might change it
Jeff C. What are you thinking about changing?
KeyCasey23 logged a
workout
in the Adrian Peterson Workout Plan
for 05/11/2012
(view advanced workout stats),
lifted 45,735 lbs, did 0.00 miles of cardio, burned 344 calories, and scored 676 points:
-
Stiff Legged Deadlift
- 6 reps x 225 lbs (+19 points)
- 6 reps x 225 lbs (+19 points)
- 6 reps x 225 lbs (+19 points)
-
Leg Press
- 20 reps x 475 lbs (+115 points)
- 20 reps x 475 lbs (+115 points)
- 20 reps x 475 lbs (+115 points)
-
Seated Leg Curl
- 8 reps x 195 lbs (+23 points)
- 8 reps x 195 lbs (+23 points)
- 8 reps x 195 lbs (+23 points)
-
Hang Clean and Press
- 5 reps x 255 lbs (+17 points)
- 5 reps x 255 lbs (+17 points)
- 5 reps x 255 lbs (+17 points)
-
Leg Extension
- 8 reps x 195 lbs (+23 points)
- 8 reps x 195 lbs (+23 points)
- 8 reps x 195 lbs (+23 points)
KeyCasey23 logged a
workout
in the Adrian Peterson Workout Plan
for 05/07/2012
(view advanced workout stats),
lifted 191,140 lbs
, did 0.00 miles of cardio, burned 2,224 calories, and scored 3,258 points:
, did 0.00 miles of cardio, burned 2,224 calories, and scored 3,258 points:
-
Bent-Over Row
- 12 reps x 195 lbs (+35 points)
- 12 reps x 195 lbs (+35 points)
- 12 reps x 195 lbs (+35 points)
-
Rear Barbell Row
- 15 reps x 135 lbs (+35 points)
- 12 reps x 185 lbs (+34 points)
- 12 reps x 195 lbs (+35 points)
- 12 reps x 195 lbs (+35 points)
-
Seated Cable Row
- 10 reps x 195 lbs (+29 points)
- 10 reps x 205 lbs (+30 points)
- 10 reps x 215 lbs (+31 points)
- 10 reps x 225 lbs (+32 points)
-
Dumbbell Curl
- 10 reps x 40 lbs (+14 points)
- 10 reps x 40 lbs (+14 points)
- 10 reps x 40 lbs (+14 points)
- 10 reps x 40 lbs (+14 points)
-
Hammer Curl
- 10 reps x 40 lbs (+14 points)
- 10 reps x 40 lbs (+14 points)
- 10 reps x 40 lbs (+14 points)
- 10 reps x 40 lbs (+14 points)
-
Bench Press
- 10 reps x 275 lbs (+37 points)
- 10 reps x 275 lbs (+37 points)
- 10 reps x 275 lbs (+37 points)
- 10 reps x 285 lbs (+38 points)
- 10 reps x 285 lbs (+38 points)
- 5 reps x 305 lbs (+20 points)
-
Incline Bench Press
- 10 reps x 135 lbs (+23 points)
- 10 reps x 145 lbs (+24 points)
- 10 reps x 155 lbs (+25 points)
- 10 reps x 165 lbs (+26 points)
- 10 reps x 175 lbs (+27 points)
-
Squat
- 5 reps x 500 lbs (+30 points)
- 5 reps x 500 lbs (+30 points)
- 5 reps x 500 lbs (+30 points)
- 5 reps x 500 lbs (+30 points)
- 5 reps x 500 lbs (+30 points)
-
Hang Clean
- 5 reps x 225 lbs (+16 points)
- 5 reps x 225 lbs (+16 points)
- 5 reps x 225 lbs (+16 points)
-
Hammer Strength - Incline Bench Press
- 8 reps x 270 lbs (+29 points)
- 8 reps x 270 lbs (+29 points)
- 8 reps x 270 lbs (+29 points)
- 8 reps x 270 lbs (+29 points)
-
Deadlift
- 5 reps x 405 lbs (+25 points)
- 5 reps x 405 lbs (+25 points)
- 5 reps x 405 lbs (+25 points)
- 5 reps x 405 lbs (+25 points)
- 5 reps x 405 lbs (+25 points)
-
Leg Press
- 25 reps x 305 lbs (+101 points)
- 20 reps x 315 lbs (+83 points)
- 15 reps x 375 lbs (+71 points)
- 10 reps x 540 lbs (+64 points)
- 5 reps x 675 lbs (+38 points)
-
Barbell Curl
- 10 reps x 75 lbs (+17 points)
- 10 reps x 75 lbs (+17 points)
- 10 reps x 75 lbs (+17 points)
- 10 reps x 75 lbs (+17 points)
-
Leg Extension
- 8 reps x 175 lbs (+22 points)
- 8 reps x 185 lbs (+22 points)
- 8 reps x 195 lbs (+23 points)
- 8 reps x 205 lbs (+24 points)
-
Hammer Strength - Pulldown
- 10 reps x 305 lbs (+40 points)
- 10 reps x 305 lbs (+40 points)
- 10 reps x 305 lbs (+40 points)
- 10 reps x 305 lbs (+40 points)
-
Hammer Strength - Jammer Sprinter Start
- 10 reps x 275 lbs (+37 points)
- 10 reps x 295 lbs (+39 points)
- 10 reps x 305 lbs (+40 points)
-
Hammer Strength - Low Row
- 8 reps x 275 lbs (+30 points)
- 8 reps x 275 lbs (+30 points)
- 8 reps x 275 lbs (+30 points)
-
Barbell Curl
- 20 reps x 85 lbs (+37 points)
- 20 reps x 85 lbs (+37 points)
- 20 reps x 85 lbs (+37 points)
-
Front Squat
- 10 reps x 325 lbs (+42 points)
- 10 reps x 325 lbs (+42 points)
- 10 reps x 325 lbs (+42 points)
- 10 reps x 325 lbs (+42 points)
-
Squat
- 25 reps x 135 lbs (+58 points)
- 25 reps x 135 lbs (+58 points)
- 25 reps x 135 lbs (+58 points)
-
Sled Sprint
- 10 reps x 90 lbs (+19 points)
- 5 reps x 135 lbs (+11 points)
- 5 reps x 180 lbs (+14 points)
- 5 reps x 225 lbs (+16 points)
- 5 reps x 305 lbs (+20 points)
-
Sprint
- 10 reps (+10 points)
-
Power Clean
- 5 reps x 205 lbs (+15 points)
- 5 reps x 205 lbs (+15 points)
- 5 reps x 205 lbs (+15 points)
-
Military Press
- 10 reps x 135 lbs (+23 points)
- 10 reps x 145 lbs (+24 points)
- 10 reps x 155 lbs (+25 points)
-
Push-Up
- 25 reps (+25 points)
- 25 reps (+25 points)
- 25 reps (+25 points)
- 25 reps (+25 points)
-
Pull-Up
- 10 reps (+10 points)
- 10 reps (+10 points)
- 10 reps (+10 points)
1 person high fived this activity
KeyCasey23 logged a
workout
in the Adrian Peterson Workout Plan
for 05/03/2012
(view advanced workout stats),
lifted 48,625 lbs, did 0.00 miles of cardio, burned 480 calories, and scored 736 points:
-
Bench Press
- 10 reps x 255 lbs (+35 points)
- 10 reps x 275 lbs (+37 points)
- 10 reps x 285 lbs (+38 points)
- 10 reps x 285 lbs (+38 points)
- 10 reps x 295 lbs (+39 points)
-
Incline Bench Press
- 10 reps x 195 lbs (+29 points)
- 10 reps x 195 lbs (+29 points)
- 10 reps x 195 lbs (+29 points)
- 10 reps x 195 lbs (+29 points)
- 10 reps x 195 lbs (+29 points)
-
Trap Bar Deadlift
- 5 reps x 305 lbs (+20 points)
- 5 reps x 305 lbs (+20 points)
- 5 reps x 305 lbs (+20 points)
- 5 reps x 305 lbs (+20 points)
- 5 reps x 305 lbs (+20 points)
-
Hang Clean
- 5 reps x 205 lbs (+15 points)
- 5 reps x 205 lbs (+15 points)
- 5 reps x 205 lbs (+15 points)
- 5 reps x 205 lbs (+15 points)
- 5 reps x 205 lbs (+15 points)
-
Full Squat
- 5 reps x 475 lbs (+28 points)
- 5 reps x 475 lbs (+28 points)
- 5 reps x 485 lbs (+29 points)
- 5 reps x 495 lbs (+29 points)
- 5 reps x 505 lbs (+30 points)
MacMac logged a
workout
in the Adrian Peterson Workout Plan
for 04/30/2012
(view advanced workout stats),
lifted 37,820 lbs, did 0.00 miles of cardio, burned 664 calories, and scored 746 points:
, did 0.00 miles of cardio, burned 664 calories, and scored 746 points:
-
Bench Press
- 12 reps x 135 lbs (+28 points)
- 12 reps x 225 lbs (+39 points)
- 6 reps x 275 lbs (+22 points)
- 6 reps x 275 lbs (+22 points)
- 6 reps x 275 lbs (+22 points)
- 2 reps x 295 lbs (+7 points)
-
Incline Bench Press
- 8 reps x 135 lbs (+18 points)
- 8 reps x 225 lbs (+26 points)
- 8 reps x 235 lbs (+26 points)
- 8 reps x 235 lbs (+26 points)
-
Cable Crossover
- 8 reps x 95 lbs (+15 points)
- 8 reps x 110 lbs (+16 points)
- 8 reps x 125 lbs (+18 points)
- 8 reps x 125 lbs (+18 points)
-
Tricep Pushdown
- 12 reps x 90 lbs (+22 points)
- 12 reps x 110 lbs (+25 points)
- 12 reps x 140 lbs (+28 points)
- 12 reps x 140 lbs (+28 points)
-
Decline Bench Press
- 12 reps x 135 lbs (+28 points)
- 8 reps x 225 lbs (+26 points)
- 8 reps x 225 lbs (+26 points)
-
V-Bar Tricep Pushdown
- 12 reps x 60 lbs (+19 points)
- 12 reps x 80 lbs (+21 points)
- 12 reps x 80 lbs (+21 points)
- 12 reps x 80 lbs (+21 points)
-
Low Cable Fly
- 10 reps x 65 lbs (+16 points)
- 10 reps x 75 lbs (+17 points)
- 10 reps x 85 lbs (+18 points)
- 10 reps x 85 lbs (+18 points)
1 person high fived this activity
JoelJonathan Very nice workout, I just finished the Adrian Peterson Workout Plan. How are you liking it?
KeyCasey23 logged a
workout
in the Adrian Peterson Workout Plan
for 05/01/2012
(view advanced workout stats),
lifted 22,325 lbs, did 0.00 miles of cardio, burned 312 calories, and scored 374 points:
-
Hang Clean Jump
- 5 reps x 205 lbs (+15 points)
- 5 reps x 205 lbs (+15 points)
- 5 reps x 205 lbs (+15 points)
- 5 reps x 205 lbs (+15 points)
- 5 reps x 205 lbs (+15 points)
-
Trap Bar Deadlift
- 5 reps x 285 lbs (+19 points)
- 5 reps x 285 lbs (+19 points)
- 5 reps x 285 lbs (+19 points)
- 5 reps x 285 lbs (+19 points)
- 5 reps x 285 lbs (+19 points)
-
Bench Press
- 15 reps x 135 lbs (+35 points)
- 10 reps x 225 lbs (+32 points)
- 5 reps x 275 lbs (+18 points)
- 5 reps x 285 lbs (+19 points)
- 5 reps x 295 lbs (+19 points)
- 5 reps x 305 lbs (+20 points)
1 person high fived this activity
KeyCasey23 logged a
workout
in the Adrian Peterson Workout Plan
for 04/30/2012
(view advanced workout stats),
lifted 33,055 lbs, did 0.00 miles of cardio, burned 640 calories, and scored 719 points:
, and scored 719 points:
-
Bent-Over Row
- 10 reps x 195 lbs (+29 points)
- 10 reps x 195 lbs (+29 points)
- 10 reps x 195 lbs (+29 points)
- 10 reps x 195 lbs (+29 points)
- 10 reps x 195 lbs (+29 points)
-
Rear Barbell Row
- 10 reps x 185 lbs (+28 points)
- 10 reps x 185 lbs (+28 points)
- 10 reps x 185 lbs (+28 points)
- 10 reps x 185 lbs (+28 points)
- 10 reps x 185 lbs (+28 points)
-
Concentration Curl
- 8 reps x 50 lbs (+12 points)
- 8 reps x 50 lbs (+12 points)
- 8 reps x 50 lbs (+12 points)
- 8 reps x 50 lbs (+12 points)
-
Dumbbell Curl
- 20 reps x 40 lbs (+28 points)
- 20 reps x 40 lbs (+28 points)
- 20 reps x 40 lbs (+28 points)
- 20 reps x 40 lbs (+28 points)
-
Trap Bar Deadlift
- 1 reps x 475 lbs (+5 points)
- 1 reps x 475 lbs (+5 points)
- 1 reps x 475 lbs (+5 points)
- 1 reps x 475 lbs (+5 points)
- 1 reps x 475 lbs (+5 points)
-
Hammer Curl
- 10 reps x 60 lbs (+16 points)
- 10 reps x 60 lbs (+16 points)
- 10 reps x 60 lbs (+16 points)
- 10 reps x 60 lbs (+16 points)
-
Wide-Grip Behind Neck Pulldown
- 8 reps x 140 lbs (+19 points)
- 8 reps x 140 lbs (+19 points)
- 8 reps x 140 lbs (+19 points)
- 8 reps x 140 lbs (+19 points)
KeyCasey23 logged a
workout
in the Adrian Peterson Workout Plan
for 04/27/2012
(view advanced workout stats),
lifted 68,210 lbs, did 0.00 miles of cardio, burned 560 calories, and scored 1,000 points:
, did 0.00 miles of cardio, burned 560 calories, and scored 1,000 points:
-
Stiff Legged Deadlift
- 8 reps x 185 lbs (+22 points)
- 8 reps x 195 lbs (+23 points)
- 8 reps x 205 lbs (+24 points)
- 8 reps x 225 lbs (+26 points)
-
Leg Press
- 15 reps x 515 lbs (+92 points)
- 12 reps x 525 lbs (+75 points)
- 10 reps x 545 lbs (+64 points)
- 8 reps x 575 lbs (+54 points)
-
Seated Leg Curl
- 10 reps x 175 lbs (+27 points)
- 10 reps x 185 lbs (+28 points)
- 10 reps x 195 lbs (+29 points)
- 10 reps x 205 lbs (+30 points)
-
Full Squat
- 5 reps x 465 lbs (+28 points)
- 5 reps x 475 lbs (+28 points)
- 5 reps x 485 lbs (+29 points)
- 5 reps x 495 lbs (+29 points)
- 5 reps x 500 lbs (+30 points)
-
Crossed-Arm Front Squat
- 8 reps x 285 lbs (+30 points)
- 8 reps x 295 lbs (+31 points)
- 8 reps x 305 lbs (+32 points)
-
Leg Extension
- 10 reps x 155 lbs (+25 points)
- 10 reps x 175 lbs (+27 points)
- 10 reps x 185 lbs (+28 points)
- 10 reps x 195 lbs (+29 points)
-
Speed Clean
- 5 reps x 225 lbs (+16 points)
- 5 reps x 255 lbs (+17 points)
- 5 reps x 275 lbs (+18 points)
TommyVerce logged a
workout
in the Adrian Peterson Workout Plan
for 04/27/2012
(view advanced workout stats),
lifted 11,217 lbs, did 0.00 miles of cardio, burned 448 calories, and scored 355 points:
-
Seated Military Press
- 6 reps x 88 lbs (+11 points)
- 6 reps x 88 lbs (+11 points)
- 6 reps x 88 lbs (+11 points)
-
Shrug
- 8 reps x 187 lbs (+22 points)
- 8 reps x 187 lbs (+22 points)
- 8 reps x 187 lbs (+22 points)
-
Alternating Dumbbell Front Raise
- 8 reps x 26 lbs (+10 points)
- 8 reps x 26 lbs (+10 points)
- 8 reps x 26 lbs (+10 points)
-
Incline Reverse Fly
- 6 reps x 40 lbs (+8 points)
- 6 reps x 40 lbs (+8 points)
- 6 reps x 40 lbs (+8 points)
-
Lateral Raise
- 8 reps x 31 lbs (+10 points)
- 8 reps x 31 lbs (+10 points)
- 8 reps x 31 lbs (+10 points)
-
Arnold Press
- 6 reps x 53 lbs (+9 points)
- 6 reps x 62 lbs (+9 points)
- 6 reps x 62 lbs (+9 points)
-
Hang Clean High Pull
- 6 reps x 110 lbs (+12 points)
- 6 reps x 110 lbs (+12 points)
- 6 reps x 110 lbs (+12 points)
MacMac logged a
workout
in the Adrian Peterson Workout Plan
for 04/25/2012
(view advanced workout stats),
lifted 18,100 lbs, did 0.00 miles of cardio, burned 592 calories, and scored 557 points:
-
Bent-Over Row
- 8 reps x 145 lbs (+19 points)
- 8 reps x 185 lbs (+22 points)
- 8 reps x 185 lbs (+22 points)
-
Seated Cable Row
- 10 reps x 100 lbs (+20 points)
- 10 reps x 120 lbs (+22 points)
- 10 reps x 120 lbs (+22 points)
-
Concentration Curl
- 10 reps x 25 lbs (+12 points)
- 10 reps x 25 lbs (+12 points)
- 10 reps x 25 lbs (+12 points)
-
Pull-Up
- 8 reps (+8 points)
-
Dumbbell Curl
- 10 reps x 30 lbs (+13 points)
- 8 reps x 30 lbs (+10 points)
- 8 reps x 30 lbs (+10 points)
-
Close Grip Pull-Up
- 6 reps (+6 points)
-
Barbell Curl
- 8 reps x 65 lbs (+13 points)
- 8 reps x 85 lbs (+14 points)
- 8 reps x 85 lbs (+14 points)
-
Wide-Grip Behind Neck Pulldown
- 10 reps x 75 lbs (+17 points)
- 10 reps x 85 lbs (+18 points)
- 10 reps x 85 lbs (+18 points)
-
Hyperextension
- 10 reps (+10 points)
-
Weighted Hyperextensions
- 8 reps x 25 lbs (+10 points)
- 8 reps x 25 lbs (+10 points)
-
Neutral-Grip Lat Pulldown
- 8 reps x 180 lbs (+22 points)
- 8 reps x 180 lbs (+22 points)
- 8 reps x 180 lbs (+22 points)
Leaderboard
| User | Number of Workouts in Plan |
|---|---|
|
TommyVerce
|
25 |
|
KeyCasey23
|
18 |
|
JoelJonathan
|
18 |
 Joe Laz
|
14 |
 SPachan
|
12 |
 Dinorawr
|
6 |
 theBolshevik
|
4 |
|
MacMac
|
4 |
 opel94
|
2 |
 thespider
|
1 |
| User | Maximum Weight Lifted in a Workout in Plan |
|---|---|
|
KeyCasey23
|
219,500 pounds |
|
JoelJonathan
|
63,440 pounds |
|
Joe Laz
|
52,545 pounds |
|
SPachan
|
46,073 pounds |
|
MacMac
|
37,820 pounds |
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TommyVerce
|
34,798 pounds |
Adrian Peterson Workout Plan Diet
| Supplement | Objectives | |
|---|---|---|
 |
Amino Acids | Cleanse/Digestion, Aid Overall Health, Increase Energy |
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BCAA | Build Muscle, Burn Fat, Aid Overall Health |
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Caffeine | Burn Fat, Increase Energy |
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Chewable Creatine | Build Muscle, Aid Overall Health, Increase Energy |
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Chewable Glutamine | Cleanse/Digestion, Aid Overall Health |
 |
Chewable Multivitamin | Aid Overall Health, Increase Energy |
 |
Citrulline | Burn Fat, Aid Overall Health, Increase Energy |
 |
Creatine Monohydrate | Build Muscle, Increase Energy |
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Fish Oil | Increase Energy, Aid Overall Health |
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Flax Seed | Aid Overall Health |
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Ginkgo Biloba | Aid Overall Health |
 |
Glutamine | Increase Energy |
 |
Multivitamins | Aid Overall Health |
 |
Protein | Increase Energy, Lose Weight, Aid Overall Health |
 |
Protein Bars | Build Muscle, Increase Energy, Lose Weight |
 |
Protein Powder | Build Muscle, Gain Weight, Increase Energy, Lose Weight |
 |
Vitamin B | Aid Overall Health |
 |
Vitamin E | Aid Overall Health |
 |
Whey Protein | Build Muscle, Burn Fat, Increase Energy |
Build Muscle
Tryin to get like him!!!
Extremely exhausting but I liked it so I recommend
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!