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Football Strength Workout

Workout Summary:

Training Level: Intermediate
Main Goal: Increase Strength
Days Per Week: 3
Workout Type: Fullbody
Submitted By: Damien

Get advice on this workout - MuscleandStrength Forum

Description of Workout:

This workout is designed to increase your explosive power and strength to help you on the football field. It's a full body workout on a three day schedule - Monday, Wednesday and Friday.

Before starting the workout you should warmup for 5 minutes and stretch for 10 minutes. Hold your stretches for at least 1 minutes each. After the workout you should stretch for 10 minutes again.

For maximum results from the football strength workout you should supplement with protein and creatine. Rest for maximum 1 minute between sets.

Daily Workout Schedule:

Monday - Full Body Routine
Full Body
Exercise Sets Reps
Squat 4 12,10,8,8
Upright Row 3 8
Wide Grip Pull Up 3 MAX
Incline Bench Press 4 12,10,10,8
Close Grip Bench Press 3 6-8
Military Press 3 8
Standing Barbell Curl 3 8,8,6
Decline Dumbbell Situps 3 MAX

Tuesday: Rest Day

Wednesday - Full Body Routine
Full Body
Exercise Sets Reps
Squat 4 12,10,8,8
Upright Row 3 8
Wide Grip Pull Up 3 MAX
Incline Bench Press 4 12,10,10,8
Close Grip Bench Press 3 6-8
Military Press 3 8
Standing Barbell Curl 3 8,8,6
Decline Dumbbell Situps 3 MAX

Thursday: Rest Day

Friday - Full Body Routine
Full Body
Exercise Sets Reps
Squat 4 12,10,8,8
Upright Row 3 8
Wide Grip Pull Up 3 MAX
Incline Bench Press 4 12,10,10,8
Close Grip Bench Press 3 6-8
Military Press 3 8
Standing Barbell Curl 3 8,8,6
Decline Dumbbell Situps 3 MAX

Saturday and Sunday: Rest Days

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