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Football Workout Plan
Start Plan (PRO)

Football Workout Plan

30 Days / 4 Days per Week / Intermediate
  • Improve Cardio
  • Gain Mass
  • Gain Strength
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2 ratings
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  • Week #1
  • Week #2
  • Week #3
  • Week #4
  • Day #1
  • Day #2
  • Day #3
  • Day #4

Football Chest, Ab, Shoulders, Triceps Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
5 5 2.0
5 5 2.0
5 5 2.0
5 00:00:30 None
5 8 1.0
5 5 2.0

Notes:

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.

Football Legs, Back, Biceps Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
Squat   Video icon
5 5 2.0
5 5 2.0
5 5 2.0
5 8 None
5 8 1.0
5 5 2.0

Notes:

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.

Football Chest, Ab, Shoulders, Triceps Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
5 5 2.0
5 5 2.0
5 5 2.0
00:05:00 None
Push-Up   Video icon
5 35 1.0
5 12 1.0

Notes:

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)

Football Legs, Back, Biceps Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
5 5 2.0
5 5 2.0
5 5 2.0
5 5 None
5 5 2.0
5 5 2.0

Notes:

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.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Obliques blue Forearms blue Quads blue Hipflexors blue Lowerback blue Shoulders blue Triceps blue Abs blue Chest blue Abs orange Chest orange Triceps orange Shoulders orange
6 Reviews Rate this plan
Josh4titans
almost 3 years ago #

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

JoelJonathan
almost 3 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
almost 3 years ago #

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

6 Reviews
  • Josh4titans
    almost 3 years ago #

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

  • JoelJonathan
    almost 3 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
    almost 3 years ago #

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

  • JoelJonathan
    almost 3 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
    almost 3 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
    over 2 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.

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