Football Workout Plan
- Improve Cardio
- Gain Mass
- Gain Strength
- Summary
- Workout #1
- Workout #2
- Workout #3
- Workout #4
- Exercises
- Equipment
- Activity
- Leaders
- Diet
Football Workout Plan
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)
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$5/month!Workout #1
Football Chest, Ab, Shoulders, Triceps Workout
Muscles Worked
Choose weights heavy enough that you can complete 5 reps for all 5 sets for rotation #1, then increase the weight in rotation #2.
Keep the weight the same as rotation #1 for rotation #3, and then increase the weight again in rotation #4. Maintain perfect form and concentrate on explosive powerful movements.
45 Degree Plank "reps" = seconds.
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Get this and 179 more premium workout plans with a Pro Membership for just
$5/month!Workout #2
Football Legs, Back, Biceps Workout
Muscles Worked
Choose weights heavy enough that you can complete 5 reps for all 5 sets for rotation #1, then increase the weight in rotation #2.
Keep the weight the same as rotation #1 for rotation #3, and then increase the weight again in rotation #4. Maintain perfect form and concentrate on explosive powerful movements.
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for a one time payment of only $9 to instantly see all of the workouts!
Get this and 179 more premium workout plans with a Pro Membership for just
$5/month!Workout #3
Football Chest, Ab, Shoulders, Triceps Workout
Muscles Worked
Choose weights heavy enough that you can complete 5 reps for all 5 sets for rotation #1, then increase the weight in rotation #2.
Keep the weight the same as rotation #1 for rotation #3, and then increase the weight again in rotation #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 rotation #1, sprint on the treadmill for the first minute, then immediately do 35 pushups, rest, and repeat the cycle 4 more times)
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for a one time payment of only $9 to instantly see all of the workouts!
Get this and 179 more premium workout plans with a Pro Membership for just
$5/month!Workout #4
Football Legs, Back, Biceps Workout
Muscles Worked
Choose weights heavy enough that you can complete 5 reps for all 5 sets for rotation #1, then increase the weight in rotation #2.
Keep the weight the same as rotation #1 for rotation #3, and then increase the weight again in rotation #4. Maintain perfect form and concentrate on explosive powerful movements.
Exercises Included
| Exercise | Primary Muscle | Difficulty | |
|---|---|---|---|
 |
Push Press | Shoulders | Beginner |
 |
Dumbbell Incline Bench Press | Chest | Beginner |
 |
Close-Grip Bench Press | Triceps | Beginner |
 |
45 Degree Plank | Abs | Beginner |
 |
360 Degree Hanging Leg Rotation | Abs | Expert |
 |
Clap Push-Up | Chest | Intermediate |
 |
Squat | Quads | Beginner |
 |
Kettlebell Dead Clean | Hamstrings | Intermediate |
 |
V-Bar Lat Pulldown | Lats | Beginner |
 |
Split Jump | Quads | Intermediate |
 |
Iso-Explosive Bodyweight Jump Squat | Quads | Intermediate |
 |
Dumbbell Lunge | Quads | Beginner |
 |
Split Jerk | Shoulders | Expert |
 |
Bench Press | Chest | Beginner |
 |
Upright Row | Shoulders | Intermediate |
 |
Running on Treadmill | Quads | Beginner |
 |
Push-Up | Chest | Beginner |
 |
Machine Ab Crunch | Abs | Beginner |
 |
Deadlift | Hamstrings | Intermediate |
 |
Kettlebell Hang Clean | Hamstrings | Intermediate |
 |
Barbell Hack Squat | Quads | Intermediate |
 |
Bulgarian Dumbbell Split Squat | Quads | Intermediate |
 |
Dumbbell Split Jump | Quads | Expert |
 |
Seated Cable Row | Middle Back | Beginner |
Equipment Needed
Activity
-
Push-Up
- 35 reps (+35 points)
- 35 reps (+35 points)
- 35 reps (+35 points)
- 35 reps (+35 points)
- 20 reps (+20 points)
- 20 reps (+20 points)
- 20 reps (+20 points)
Had to knock out some more push-ups while I was working at home to see if I can beat @NAC in our total reps push-ups battle. This is just my pre-workout workout though - off to the gym in a couple hours... :)
(0)
(0)
, did 0.00 miles of cardio, burned 912 calories, and scored 2,431 points:
-
Sumo Deadlift
- 10 reps x 135 lbs (+23 points)
- 10 reps x 225 lbs (+32 points)
- 10 reps x 275 lbs (+37 points)
Notes: Starting to really like doing sumo stance.
-
Standing Barbell Calf Raise
- 25 reps x 135 lbs (+58 points)
- 15 reps x 225 lbs (+48 points)
- 15 reps x 225 lbs (+48 points)
- 25 reps x 185 lbs (+71 points)
Notes: My right achilles tendon is still not 100% but definitely getting a lot better.
-
Power Snatch
- 1 reps x 135 lbs (+2 points)
Notes: Just trying to wake up the nervous system/keep learning a new exercise.
-
Leg Press
- 15 reps x 600 lbs (+105 points)
- 15 reps x 600 lbs (+105 points)
- 15 reps x 600 lbs (+105 points)
- 15 reps x 600 lbs (+105 points)
- 15 reps x 600 lbs (+105 points)
Notes: Fun fun fun
-
Calf Press
- 10 reps x 100 lbs (+20 points)
- 20 reps x 200 lbs (+60 points)
- 25 reps x 300 lbs (+100 points)
- 25 reps x 400 lbs (+125 points)
- 25 reps x 400 lbs (+125 points)
- 25 reps x 400 lbs (+125 points)
- 25 reps x 400 lbs (+125 points)
- 25 reps x 400 lbs (+125 points)
- 25 reps x 400 lbs (+125 points)
- 25 reps x 400 lbs (+125 points)
Notes: I haven't done calves in forever so I'll probably be pretty sore tomorrow after these.
-
Seated Leg Curl
- 20 reps x 150 lbs (+50 points)
- 15 reps x 180 lbs (+42 points)
- 8 reps x 210 lbs (+24 points)
- 15 reps x 180 lbs (+42 points)
Notes: My hamstrings need some work.
-
Leg Extension
- 15 reps x 255 lbs (+53 points)
- 15 reps x 255 lbs (+53 points)
- 15 reps x 255 lbs (+53 points)
- 15 reps x 255 lbs (+53 points)
- 15 reps x 255 lbs (+53 points)
Notes: Pretty easy weight but this is the highest weight it will go up to.
Tried some new things and tried to get as much total weight lifted as possible since I am getting smoked so far in my total weight lifted for 7 days battle with Joe Laz. :)
theraptor yeah but you are smoking me
John O Joe Laz is killing me. I have no chance.
Joe Laz Holy cow! No workout for my today, doing yard work then some 12 oz curls.
Joe Laz Well since you probably should not be be able to walk after this one, I'm counting on you not making it to the gym lol. You seriously raised the bar!
JoelJonathan Lol you got me motivated with all of this talk about how much muscle we were going to gain :)
-
Bench Press
- 12 reps x 135 lbs (+28 points)
- 12 reps x 185 lbs (+34 points)
- 12 reps x 225 lbs (+39 points)
- 3 reps x 275 lbs (+11 points)
- 10 reps x 225 lbs (+32 points)
- 20 reps x 185 lbs (+57 points)
-
Push Press
- 10 reps x 140 lbs (+24 points)
- 1 reps x 200 lbs (+3 points)
- 10 reps x 140 lbs (+24 points)
-
Shrug
- 15 reps x 230 lbs (+49 points)
- 10 reps x 320 lbs (+42 points)
- 10 reps x 320 lbs (+42 points)
- 10 reps x 320 lbs (+42 points)
- 10 reps x 320 lbs (+42 points)
- 25 reps x 230 lbs (+82 points)
-
Hammer Strength - Decline Press
- 15 reps x 180 lbs (+42 points)
- 6 reps x 270 lbs (+22 points)
- 15 reps x 180 lbs (+42 points)
- 8 reps x 180 lbs (+22 points)
- 23 reps x 90 lbs (+43 points)
-
Hammer Strength - Shoulder Press
- 15 reps x 90 lbs (+28 points)
- 15 reps x 110 lbs (+31 points)
- 15 reps x 110 lbs (+31 points)
- 14 reps x 110 lbs (+29 points)
- 15 reps x 90 lbs (+28 points)
-
Standing Dumbbell Tricep Extension
- 13 reps x 70 lbs (+22 points)
- 12 reps x 70 lbs (+20 points)
-
Dumbbell Shrug
- 12 reps x 100 lbs (+24 points)
- 12 reps x 100 lbs (+24 points)
Dumbbell shrug weight is the weight of just one dumbbell (100 pounder in each hand)
-
Resistance Band Shoulder Dislocation
- 25 reps (+25 points)
- 25 reps (+25 points)
-
Power Clean
- 3 reps x 135 lbs (+7 points)
- 1 reps x 135 lbs (+2 points)
-
Power Snatch
- 1 reps x 135 lbs (+2 points)
- 3 reps x 135 lbs (+7 points)
-
Squat
- 12 reps x 135 lbs (+28 points)
- 12 reps x 185 lbs (+34 points)
- 12 reps x 225 lbs (+39 points)
- 12 reps x 275 lbs (+45 points)
- 9 reps x 275 lbs (+33 points)
- 12 reps x 225 lbs (+39 points)
- 12 reps x 225 lbs (+39 points)
- 12 reps x 225 lbs (+39 points)
- 12 reps x 185 lbs (+34 points)
Very close to throwing up after all those squats lol
-
Push-Up
- 70 reps (+70 points)
-
Resistance Band Pull Apart
- 25 reps (+25 points)
- 25 reps (+25 points)
- 25 reps (+25 points)
-
Push Press
- 1 reps x 135 lbs (+2 points)
- 1 reps x 185 lbs (+2 points)
- 1 reps x 210 lbs (+3 points)
-
Tricep Dip
- 30 reps (+30 points)
-
Push-Up
- 25 reps (+25 points)
- 25 reps (+25 points)
- 15 reps (+15 points)
- 15 reps (+15 points)
- 15 reps (+15 points)
- 15 reps (+15 points)
- 10 reps (+10 points)
- 10 reps (+10 points)
-
Tricep Dip
- 12 reps (+12 points)
-
Single-Arm Dumbbell Shoulder Press
- 20 reps x 40 lbs (+28 points)
- 17 reps x 40 lbs (+23 points)
- 12 reps x 40 lbs (+16 points)
-
One-Arm Rope Tricep Pushdown
- 12 reps x 40 lbs (+16 points)
- 8 reps x 50 lbs (+12 points)
- 15 reps x 45 lbs (+21 points)
-
Rope Tricep Pushdown
- 12 reps x 40 lbs (+16 points)
-
One-Arm Overhead Tricep Extension
- 8 reps x 30 lbs (+10 points)
- 6 reps x 25 lbs (+7 points)
- 8 reps x 20 lbs (+9 points)
-
Push-Up
- 15 reps (+15 points)
I'm not gonna lie, the 70 push-ups in a row was pretty hard. Didn't go too crazy hard today because I have a sore throat so just did a few things for my battles :)
-
Lying Leg Curl
- 12 reps x 80 lbs (+21 points)
- 12 reps x 120 lbs (+26 points)
- 10 reps x 120 lbs (+22 points)
- 4 reps x 100 lbs (+8 points)
- 4 reps x 80 lbs (+7 points)
- 10 reps x 60 lbs (+16 points)
-
Seated Leg Curl
- 12 reps x 135 lbs (+28 points)
- 12 reps x 165 lbs (+31 points)
- 10 reps x 165 lbs (+26 points)
- 10 reps x 135 lbs (+23 points)
- 10 reps x 105 lbs (+20 points)
-
Front Squat
- 12 reps x 140 lbs (+28 points)
- 12 reps x 170 lbs (+32 points)
-
Squat
- 25 reps x 170 lbs (+67 points)
What's the best way to deal with really sore legs from doing squats on Thursday? More squats!! :) Drop sets for the last 3-4 sets of the leg curls.
-
Pull-Up
- 10 reps (+10 points)
-
Handstand Push-Up
- 8 reps (+8 points)
-
Dead Bug
- 50 reps (+50 points)
-
Squat
- 10 reps x 135 lbs (+23 points)
- 10 reps x 185 lbs (+28 points)
- 10 reps x 225 lbs (+32 points)
- 8 reps x 275 lbs (+30 points)
- 8 reps x 275 lbs (+30 points)
- 10 reps x 245 lbs (+34 points)
- 10 reps x 225 lbs (+32 points)
- 10 reps x 225 lbs (+32 points)
- 12 reps x 185 lbs (+34 points)
- 12 reps x 185 lbs (+34 points)
-
Chin-Up
- 10 reps (+10 points)
- 10 reps (+10 points)
- 5 reps (+5 points)
- 5 reps (+5 points)
- 5 reps (+5 points)
- 5 reps (+5 points)
- 5 reps (+5 points)
- 5 reps (+5 points)
-
Handstand Push-Up
- 10 reps (+10 points)
- 10 reps (+10 points)
I think I might have actually done an 11th set of squats at 10 reps of 225 lbs but I cant remember because I was practically delirious lol
-
Resistance Band Pull Apart
- 25 reps (+25 points)
- 25 reps (+25 points)
- 25 reps (+25 points)
- 25 reps (+25 points)
-
Split Jerk
- 3 reps x 140 lbs (+7 points)
- 5 reps x 200 lbs (+15 points)
- 5 reps x 200 lbs (+15 points)
- 5 reps x 200 lbs (+15 points)
- 5 reps x 200 lbs (+15 points)
- 5 reps x 200 lbs (+15 points)
-
Bench Press
- 10 reps x 135 lbs (+23 points)
- 5 reps x 185 lbs (+14 points)
- 5 reps x 225 lbs (+16 points)
- 5 reps x 225 lbs (+16 points)
- 5 reps x 225 lbs (+16 points)
- 5 reps x 225 lbs (+16 points)
-
Resistance Band Reverse Fly
- 25 reps (+25 points)
- 25 reps (+25 points)
- 25 reps (+25 points)
-
Hang Clean
- 5 reps x 150 lbs (+12 points)
- 5 reps x 150 lbs (+12 points)
- 5 reps x 150 lbs (+12 points)
- 5 reps x 150 lbs (+12 points)
- 5 reps x 150 lbs (+12 points)
- 5 reps x 150 lbs (+12 points)
-
Running on Treadmill
- 1.00 miles - 00:10:00 (+50 points)
-
Push-Up
- 35 reps (+35 points)
- 35 reps (+35 points)
Split jerks were behind the neck. Push-ups were done every 5 mins of running without rest.
-
Tuck Jump
- 10 reps (+10 points)
-
Sprint
- 5 reps (+5 points)
-
Deadlift
- 3 reps x 135 lbs (+7 points)
- 3 reps x 225 lbs (+9 points)
- 3 reps x 320 lbs (+12 points)
- 1 reps x 400 lbs (+5 points)
- 1 reps x 380 lbs (+4 points)
-
Power Clean
- 1 reps x 135 lbs (+2 points)
- 1 reps x 190 lbs (+2 points)
- 1 reps x 230 lbs (+3 points)
- 5 reps x 200 lbs (+15 points)
-
Kettlebell Hang Clean
- 10 reps x 50 lbs (+15 points)
- 10 reps x 50 lbs (+15 points)
- 10 reps x 50 lbs (+15 points)
- 10 reps x 50 lbs (+15 points)
-
Bulgarian Dumbbell Split Squat
- 3 reps x 75 lbs (+5 points)
- 3 reps x 75 lbs (+5 points)
- 3 reps x 75 lbs (+5 points)
- 3 reps x 75 lbs (+5 points)
- 3 reps x 75 lbs (+5 points)
-
Dumbbell Split Jump
- 3 reps x 25 lbs (+3 points)
- 3 reps x 25 lbs (+3 points)
- 3 reps x 25 lbs (+3 points)
- 3 reps x 25 lbs (+3 points)
- 3 reps x 25 lbs (+3 points)
-
Wide-Grip Pull-Up
- 6 reps (+6 points)
- 5 reps (+5 points)
-
Neutral-Grip Pull-Up
- 6 reps (+6 points)
- 5 reps (+5 points)
Kettlebell hang cleans were 10 reps each arm with a 50 lb kettlebell. Bulgarians were 3 reps each leg with a 75 lb dumbbell in each arm.
daviddeisenroth Nice power clean and a very heavy DL this workout, great job!
JoelJonathan Thanks! Hopefully I can get to my deadlift 1 rep max goal of 500 lbs soon.
daviddeisenroth That would be super Impressive! Keep going at the rate you are you'll be there sooner then you think!
Leaderboard
| User | Number of Workouts in Plan |
|---|---|
|
JoelJonathan
|
17 |
 mkvyat
|
16 |
 jewcatcher97
|
9 |
 Mac24
|
4 |
 jdrabine
|
2 |
 AtomicSpud
|
1 |
| User | Maximum Weight Lifted in a Workout in Plan |
|---|---|
|
JoelJonathan
|
177,940 pounds |
|
Mac24
|
73,500 pounds |
|
mkvyat
|
14,850 pounds |
|
jewcatcher97
|
12,480 pounds |
Football Workout Plan Diet
| Supplement | Objectives | |
|---|---|---|
 |
Caffeine | Burn Fat, Increase Energy |
 |
Creatine Monohydrate | Build Muscle, Increase Energy |
 |
Glutamine | Increase Energy |
 |
Protein Bars | Build Muscle, Increase Energy, Lose Weight |
 |
Vitamin B | Aid Overall Health |
 |
Whey Protein | Build Muscle, Burn Fat, Increase Energy |
 |
Amino Acids | Cleanse/Digestion, Aid Overall Health, Increase Energy |
 |
Anti-Estrogens | Aid Overall Health, Build Muscle |
 |
CLA | Build Muscle, Burn Fat, Aid Overall Health |
 |
Fish Oil | Increase Energy, Aid Overall Health |
 |
HGH | Build Muscle, Burn Fat, Lose Weight |
 |
Multivitamins | Aid Overall Health |
 |
NO2 | Build Muscle, Gain Weight |
 |
Potassium | Aid Overall Health |
 |
ZMA | Build Muscle, Aid Overall Health, Increase Energy |
Build Muscle
how can I print the workout plan and each rotation on a individual page instead of two?
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.
What are the rotations for? Do u change the rotation every week? Also after 30 days what do i do next?
@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)
@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
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.