Adrian Peterson Workout Plan

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Adrian Peterson Workout Plan

30 Days / 5 Days per Week / Expert

Gain Mass
Get Ripped
Gain Strength

8 ratings

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Workout #1
Workout #2
Workout #3
Workout #4
Workout #5

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Adrian Peterson Chest & Triceps Workout

Rotation #1
Rotation #2
Rotation #3
Rotation #4

What is a rotation?

Exercise	Sets/Distance	Reps/Time	Rest (min)
Bench Press	3	6	1.0
Incline Bench Press	3	6	1.0
Dumbbell Fly	3	8	1.0
Cable Crossover	3	8	1.0
Decline Dumbbell Bench Press	3	6	1.0
Tricep Pushdown	4	8	1.0
V-Bar Tricep Pushdown	4	8	1.0
Tricep Dip Machine	3	6	1.0
Dumbbell Kickback	3	8	1.0
Standing Overhead Dumbbell Tricep Extension	3	8	1.0

Exercise	Sets/Distance	Reps/Time	Rest (min)
Bench Press	3	8	1.0
Incline Bench Press	3	8	1.0
Dumbbell Fly	3	10	1.0
Cable Crossover	3	10	1.0
Decline Dumbbell Bench Press	3	8	1.0
Tricep Pushdown	4	10	1.0
V-Bar Tricep Pushdown	4	10	1.0
Tricep Dip Machine	3	8	1.0
Dumbbell Kickback	3	10	1.0
Standing Overhead Dumbbell Tricep Extension	3	10	1.0

Exercise	Sets/Distance	Reps/Time	Rest (min)
Bench Press	4	8	1.0
Incline Bench Press	4	8	1.0
Dumbbell Fly	4	8	1.0
Cable Crossover	4	8	1.0
Decline Dumbbell Bench Press	3	10	1.0
Tricep Pushdown	4	12	1.0
V-Bar Tricep Pushdown	4	12	1.0
Tricep Dip Machine	3	10	1.0
Dumbbell Kickback	3	12	1.0
Standing Overhead Dumbbell Tricep Extension	3	12	1.0

Exercise	Sets/Distance	Reps/Time	Rest (min)
Bench Press	4	10	1.0
Incline Bench Press	4	10	1.0
Dumbbell Fly	4	10	1.0
Cable Crossover	4	10	1.0
Decline Dumbbell Bench Press	3	12	1.0
Tricep Pushdown	4	15	1.0
V-Bar Tricep Pushdown	4	15	1.0
Tricep Dip Machine	3	12	1.0
Dumbbell Kickback	3	15	1.0
Standing Overhead Dumbbell Tricep Extension	3	15	1.0

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.

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Adrian Peterson Legs Workout

Rotation #1
Rotation #2
Rotation #3
Rotation #4

What is a rotation?

Exercise	Sets/Distance	Reps/Time	Rest (min)
Straight-Leg Deadlift	3	6	1.0
Dumbbell Bench Squat	3	6	1.0
Leg Press	3	6	1.0
Seated Leg Curl	3	8	1.0
Dumbbell Lunge	3	8	1.0
Seated Machine Calf Raise	3	8	1.0
Leg Extension	3	8	1.0

Exercise	Sets/Distance	Reps/Time	Rest (min)
Straight-Leg Deadlift	3	8	1.0
Dumbbell Bench Squat	3	8	1.0
Leg Press	3	8	1.0
Seated Leg Curl	3	10	1.0
Dumbbell Lunge	3	10	1.0
Seated Machine Calf Raise	3	10	1.0
Leg Extension	3	10	1.0

Exercise	Sets/Distance	Reps/Time	Rest (min)
Straight-Leg Deadlift	4	8	1.0
Dumbbell Bench Squat	4	8	1.0
Leg Press	4	8	1.0
Seated Leg Curl	4	10	1.0
Dumbbell Lunge	4	10	1.0
Seated Machine Calf Raise	4	8	1.0
Leg Extension	4	8	1.0

Exercise	Sets/Distance	Reps/Time	Rest (min)
Straight-Leg Deadlift	4	10	1.0
Dumbbell Bench Squat	4	10	1.0
Leg Press	4	10	1.0
Seated Leg Curl	4	12	1.0
Dumbbell Lunge	4	12	1.0
Seated Machine Calf Raise	4	10	1.0
Leg Extension	4	10	1.0

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.

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Adrian Peterson Back & Biceps Workout

Rotation #1
Rotation #2
Rotation #3
Rotation #4

What is a rotation?

Exercise	Sets/Distance	Reps/Time	Rest (min)
Bent-Over Row	3	6	1.0
Rear Barbell Row	3	6	1.0
Elbows-Out Incline Dumbbell Row	3	6	1.0
Lying Cambered Row	3	6	1.0
Seated Cable Row	3	8	1.0
Concentration Curl	3	8	1.0
Dumbbell Curl	3	8	1.0
Hammer Curl	3	8	1.0
Wide-Grip Behind Neck Pulldown	3	8	1.0

Exercise	Sets/Distance	Reps/Time	Rest (min)
Bent-Over Row	3	8	1.0
Rear Barbell Row	3	8	1.0
Elbows-Out Incline Dumbbell Row	3	8	1.0
Lying Cambered Row	3	8	1.0
Seated Cable Row	3	10	1.0
Concentration Curl	3	10	1.0
Dumbbell Curl	3	10	1.0
Hammer Curl	3	10	1.0
Wide-Grip Behind Neck Pulldown	3	10	1.0

Exercise	Sets/Distance	Reps/Time	Rest (min)
Bent-Over Row	3	10	1.0
Rear Barbell Row	3	10	1.0
Elbows-Out Incline Dumbbell Row	3	10	1.0
Lying Cambered Row	3	10	1.0
Seated Cable Row	4	8	1.0
Concentration Curl	4	8	1.0
Dumbbell Curl	4	8	1.0
Hammer Curl	4	8	1.0
Wide-Grip Behind Neck Pulldown	4	8	1.0

Exercise	Sets/Distance	Reps/Time	Rest (min)
Bent-Over Row	3	12	1.0
Rear Barbell Row	3	12	1.0
Elbows-Out Incline Dumbbell Row	3	12	1.0
Lying Cambered Row	3	12	1.0
Seated Cable Row	4	10	1.0
Concentration Curl	4	10	1.0
Dumbbell Curl	4	10	1.0
Hammer Curl	4	10	1.0
Wide-Grip Behind Neck Pulldown	4	10	1.0

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.

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Adrian Peterson Abs Workout

Rotation #1
Rotation #2
Rotation #3
Rotation #4

What is a rotation?

Exercise	Sets/Distance	Reps/Time	Rest (min)
Weighted Crunch	3	6	1.0
Ab Plate Twist	3	6	1.0
Decline Crunch	3	6	1.0
Hanging Leg Raise	3	6	1.0
Roman Chair Plank and Sit-Up	3	6	1.0

Exercise	Sets/Distance	Reps/Time	Rest (min)
Weighted Crunch	3	8	1.0
Ab Plate Twist	3	8	1.0
Decline Crunch	3	8	1.0
Hanging Leg Raise	3	8	1.0
Roman Chair Plank and Sit-Up	3	8	1.0

Exercise	Sets/Distance	Reps/Time	Rest (min)
Weighted Crunch	3	10	1.0
Ab Plate Twist	3	10	1.0
Decline Crunch	3	10	1.0
Hanging Leg Raise	3	10	1.0
Roman Chair Plank and Sit-Up	3	10	1.0

Exercise	Sets/Distance	Reps/Time	Rest (min)
Weighted Crunch	3	12	1.0
Ab Plate Twist	3	12	1.0
Decline Crunch	3	12	1.0
Hanging Leg Raise	3	12	1.0
Roman Chair Plank and Sit-Up	3	12	1.0

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.

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Adrian Peterson Shoulders Workout

Rotation #1
Rotation #2
Rotation #3
Rotation #4

What is a rotation?

Exercise	Sets/Distance	Reps/Time	Rest (min)
Seated Military Press	3	6	1.0
Shrug	3	8	1.0
Alternating Dumbbell Front Raise	3	8	1.0
Incline Reverse Fly	3	6	1.0
Lateral Raise	3	8	1.0
Arnold Press	3	6	1.0
Hang Clean High Pull	3	6	1.0

Exercise	Sets/Distance	Reps/Time	Rest (min)
Seated Military Press	3	8	1.0
Shrug	3	10	1.0
Alternating Dumbbell Front Raise	3	10	1.0
Incline Reverse Fly	3	8	1.0
Lateral Raise	3	10	1.0
Arnold Press	3	8	1.0
Hang Clean High Pull	3	8	1.0

Exercise	Sets/Distance	Reps/Time	Rest (min)
Seated Military Press	4	8	1.0
Shrug	4	8	1.0
Alternating Dumbbell Front Raise	4	8	1.0
Incline Reverse Fly	4	8	1.0
Lateral Raise	4	8	1.0
Arnold Press	4	8	1.0
Hang Clean High Pull	4	8	1.0

Exercise	Sets/Distance	Reps/Time	Rest (min)
Seated Military Press	4	10	1.0
Shrug	4	10	1.0
Alternating Dumbbell Front Raise	4	10	1.0
Incline Reverse Fly	4	10	1.0
Lateral Raise	4	10	1.0
Arnold Press	4	10	1.0
Hang Clean High Pull	4	10	1.0

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.

Muscles Worked
Exercises
Equipment
Summary

Primary Muscles Secondary Muscles

Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

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
Tricep Dip Machine	Triceps	Beginner
Dumbbell Kickback	Triceps	Beginner
Standing Overhead Dumbbell Tricep Extension	Triceps	Beginner
Straight-Leg 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
Elbows-Out Incline Dumbbell Row	Middle Back	Beginner
Lying Cambered 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

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!

6 Reviews

Tj Marshall over 1 year ago #

Tryin to get like him!!!
Reply
MattGreen760 about 1 year ago #
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MattGreen760 about 1 year ago #
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TommyVerce about 1 year ago #

Extremely exhausting but I liked it so I recommend
Reply
JoelJonathan about 1 year 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!
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Tito45 6 months ago #

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