Off-Season Football Training

Off-season football workout designed to increase your strength and power, giving you an edge on the field. Suitable for guys who have some lifting experience..

Workout Summary

Increase Strength
Full Body
Intermediate
3
Barbell, Bodyweight, Cables, Dumbbells, Machines
Male & Female

Workout Description

This off-season football workout is designed to increase your strength and power to give you the edge on the football field. It's suitable for guys that have done some light weight training before.

The workout hits eat muscle group twice per week. There are 2 basic routines that you will perform twice per week. The best way to do this workout is Monday/Tuesday - Rest - Thursday/Friday. You need the rest day in between.

The workout is designed for strength. So this means low reps, heavy weights and ample rest times. Make sure you keep your form perfect on all exercises (you can use the links to check out our exercise guides). If you need any help with this workout head to our forum.

Daily Workout Schedule:

Monday - Legs, Back and Biceps
Legs
Exercise Sets Reps
Squat 5 6-8 (4 min rest)
45 Degree Leg Press 3 12 (1 min rest)
Back
Exercise Sets Reps
Lat Pull Down 4 6-8
Bent Over Row 4 6-8
Biceps
Exercise Sets Reps
Preacher Curl 3 6
Tuesday - Chest, Triceps, Calves and Abs
Chest
Exercise Sets Reps
Barbell Bench Press 5 6-10
Dumbbell Flys 4 10
Triceps
Exercise Sets Reps
Lying Tricep Extension (skullcrusher) 5 8-10
Calves and Abs
Exercise Sets Reps
Seated calf Raise 5 20, 15, 10, 8, 6
Decline Sit Ups 4 MAX

Wednesday: Rest Day

Thursday - Legs, Back and Biceps
Legs
Exercise Sets Reps
Squat 5 6-8 (4 min rest)
45 Degree Leg Press 3 12 (1 min rest)
Back
Exercise Sets Reps
Lat Pull Down 4 6-8
Bent Over Row 4 6-8
Biceps
Exercise Sets Reps
Preacher Curl 3 6
Friday - Chest, Triceps, Calves and Abs
Chest
Exercise Sets Reps
Barbell Bench Press 5 6-10
Dumbbell Flys 4 10
Triceps
Exercise Sets Reps
Lying Tricep Extension (skullcrusher) 5 8-10
Calves and Abs
Exercise Sets Reps
Seated calf Raise 5 20, 15, 10, 8, 6
Decline Sit Ups 4 MAX

Saturday and Sunday: Rest Days

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362 Comments+ Post Comment

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Posted Mon, 05/24/2010 - 07:03
JB
Hi, This is a cool site, very helpful and informative! I have started this workout as I enjoy the combination of routines etc, I just have two questions. 1. I would like to add some specific shoulder exercises to it, which day should I do shoulder exercises? 2. How much cardio should I do, and I assume I should do this at the end? (Cardio for me would be swimming, running or cycle) Thanks
Steven's picture
Posted Mon, 05/24/2010 - 08:50
Steven
For shoulders I would recommend a form of overhead pressing, such as seated or standing barbell or dumbbell presses. Cardio is completely up to you. You could perform it 3 to 5 times per week based on what your goals are.
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Posted Tue, 02/08/2011 - 17:04
Jordan
hey, im 14 years old, weigh 123 pounds and im 5'7. and im in 9th grade. if i do this workout routine will i stunt my growth? cause i've played football before and want to start again and am hoping to get good enough to get into college football and soon into the NFL. and people say im too small to do it. will this workout routine help me?
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Posted Sat, 03/05/2011 - 18:55
Jon
I would say lifting will not stunt your growth. Just eat vegetables(it sucks but you have to), get lots of protien, and get faster, depending on the postition. You're not too small, some nfl running backs are under 5-10 (warrick dunn, maurice jones-drew) but they are also very fast and bulky. Keep practicing every day, play catch with people bigger or your size and run routes. Stay dedicated to your dreams and dont pay attention to people who try to tell you that you won't make it, anyone can make it to the nfl with enough practice and dedication, but you gotta love it.
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Posted Sun, 06/26/2011 - 20:07
Ronald
Also do alot of core exercises. Planks, sit-ups, crunches etc.. this will help you with balance and be more elusive on the field. I would also recommend plyometrics this will help you with your explosiveness and increase speed and agility.
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Posted Wed, 10/12/2011 - 13:07
Eric
Hey im in the same boat as you on this and i went and actually talked with a weight tainer and the best thing you can do is go on carb and protein splurges. since ive started this ive gained a little wait but turned it quickly into muscle. Just remember your body needs nutrients to grow.
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Posted Fri, 06/15/2012 - 16:02
colton
yeah I'm 13 years old, weigh about 123-128 and 5'9". I'm going into 8th grade and pretty strong but i have to play up in a higher league for football. The weight limit there is 170 so i am hoping to gain muscle and get stronger all around. should i get a membership or a 3 month plan at 24 hour to do this routine? My dad has a machine that has almost everything it i called the Free motion dual cable cross, but i looked at the exercises and how to do the and i don't think it would work for all of them. Please reply, thanks so much.
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Posted Mon, 10/01/2012 - 22:07
Dave Portlock
This is a great workout to start but the body will adapt so you need to throw a variation of the workouts at it. As for your size you are still growing. I coach high school football and just remember size isn't everything its technique and stamina. Allow youself to grow and work on you position related skills as well as building your body up. Keep in mind you don't have to be chiseled to be a great football player, your body just has to be able to do what you want it to.
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Posted Sat, 05/18/2013 - 10:11
B
THIS WILL STUNT YOUR GROWTH. especially the leg workouts. I'd say that you should do more things that don't require weight, like stretching for flexibility, plyometrics for explosiveness, core, cardio, push-ups, wall push-ups etc. That way you can become quicker. also do sprints, and work on your sprint speed. I advise you to lift weights until you are at least 16 years of age. The only workout with weights that I would recommend to you is sled push with weight, so that you can improve your acceleration, but other than that, you should not be lifting or moving any weight. grow first. besides, the most important weight lifting workouts for football (i.e, cleans ,etc) aren't mentioned on this website anyways. Work on things that just require body weight for now because by the time you start lifting, you'll be more conditioned and better prepared.
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Posted Mon, 12/02/2013 - 20:29
Jnigga
Yea... You have no idea what you're talking about
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Posted Wed, 04/27/2011 - 13:00
JL
Shoulders the day you do chest, greatest time to do them.
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Posted Wed, 01/11/2012 - 22:49
mike
hi there, Im 20 years old and played football all through high school. and am wanting to train and get back into it as i begin to enter college. i took a few years off, kept up random work outs and constantly played the game. but am wondering what is the best i can get in order to get back in shape and ready to try and walk on to a school?
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Posted Fri, 05/28/2010 - 21:51
Jack
I workout at home and I dont have any machines so what exercises could I use to substitute the 45 Degree Leg Press and the Lat Pull Downs?
Steven's picture
Posted Sun, 05/30/2010 - 15:06
Steven
For the leg pres you could do lunges, dumbbell squats or front squats. For lat pull downs, you could do pullups or assisted pullups.
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Posted Thu, 01/06/2011 - 00:14
logan raymon
you can use leg raises. they work good. make sure your hands are on the floor.
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Posted Sun, 05/30/2010 - 22:21
ryan kelly
my workout is little different but also very similar, what i do is on monday i do chest and back along with squats then on tuesday i do bis tris and hangcleans wensday off and then repeat the cycle take sat. and sun. off and thats it its been working pretty well for me this work out i call it push pull
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Posted Mon, 05/31/2010 - 19:41
Angelo
whats going on out there. my name is angelo im 6'1 270lbs at 21% body fat. I was wanting to get down to 10-12% body fat by the time august comes. ive been on a strict diet and workout 4 times a week. im just wondering how much cardio a day i would need to do and also if fat burner pills are even a good investment. I already have a 120gram intake of protien a day and also use creatine. So any info tht can help me out to reach my goal would be great thanks
Steven's picture
Posted Tue, 06/01/2010 - 11:36
Steven
I would recommend cardio 3 to 5 times per week. As far as fat loss supplements, here are some top sellers: http://www.muscleandstrength.com/store/category/fat-loss.html?dir=asc&order=sales_ranking
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Posted Tue, 06/08/2010 - 11:23
daniel
Will this routine add muscle mass?
Steven's picture
Posted Tue, 06/08/2010 - 17:04
Steven
Absolutely!
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Posted Fri, 06/10/2011 - 11:36
DamnReece
it will if u start to add more weight in your workouts, but it doesnt mean to add on a whole lot jst enough so u can lift.
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Posted Wed, 05/04/2011 - 20:15
marcus
do u no any supplements for 14 to 15 year olds
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Posted Fri, 09/03/2010 - 08:40
you know
:O do u play football ?
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Posted Wed, 05/18/2011 - 14:15
Jose
Yes I am a WR but hoping to be a QB my coach does workouts Mon.,Wed., and Fri. With sat band sun off will this help??
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Posted Wed, 06/09/2010 - 17:29
Jeff
Hi my name is Jeff and I love this workout. I wanted to know if I do cardio immediately after I get done lifting will it stop me from gaining strenght?
Steven's picture
Posted Thu, 06/10/2010 - 07:44
Steven
No, post-workout cardio shouldn't stop you from gaining strength.
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Posted Sun, 06/13/2010 - 12:30
john hays
I have a question for you. What foods would i eat to give me mass
Steven's picture
Posted Sun, 06/13/2010 - 17:33
Steven
You want to eat more calories then it takes to maintain bodyweight. Also eat at least 30 to 40 grams of protein every 2.5 to 3 hours, including whole milk, eggs, beef, protein powder, fish, etc.
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Posted Mon, 06/21/2010 - 13:50
Jack
Question. For the back exercises would i also have to work my lower back? like with a Deadlift type exercise for example?
Steven's picture
Posted Mon, 06/21/2010 - 15:06
Steven
Hi Jack, The frequent squatting in the program will tax (work) your lower back quite a bit. You could add in some deadlifts instead of lat pulldowns. I would try the workout for a week as is, see how your back handles the squats, and then try adding in the deadlifts.
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Posted Mon, 06/21/2010 - 23:04
Stephen
I've been trying to get in shape for football season and I've been doing the routine but I'm not sure how much weight I should use for squat and bench and ect. Any suggestions???
Steven's picture
Posted Tue, 06/22/2010 - 09:09
Steven
Hi Stephen, You want to use as much weight as possible. Always push for more reps on every set, and add weight when you can perform the recommended number of reps.
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Posted Wed, 06/23/2010 - 11:29
daniel
Is it ok to do bench press three times a week with doing this workout? What I want to do is 3x10 for two weeks then 3x8 for 2 then 4x6 for 2 then 4x5 for 2 then 5x4 for 2 and 5x3 for 2 then max and i will start over from 3x10.
Steven's picture
Posted Wed, 06/23/2010 - 15:24
Steven
Hi Daniel, With that volume you should be OK.
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Posted Wed, 06/30/2010 - 13:24
trey
i have stoped working out after a few years and havnt lifted now in at least 3 months.will this workout help get me bck on track where i need to be
Steven's picture
Posted Wed, 06/30/2010 - 13:38
Steven
Absolutely!
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Posted Sun, 07/04/2010 - 19:18
Jack
Hey Steve! My brother(14) wanted to start this workout and I helped him make this workout based off of it: Monday & Thursday Squat 5-10x5 Leg Extensions(Monday) Leg Curls (Thursday) 12x3 Wide Grip Pull Ups MAXx4 Reverse Grip Bent over Row 6-8x4 Barbell Curls 8x4 Tuesday & Friday Bench Press 6-10x5 Dumbbell Flys 10x4 Close Grip Bench Press 6-10x4 Standing Calf Raises 15x5 Decline Dumbbell Sit Ups MAXx4 Does that sound good?
Steven's picture
Posted Tue, 07/06/2010 - 14:52
Steven
Hi Jack, I would recommend adding in some form of military/overhead press instead of close grips. The closegrip bench press is a great choice, but an overhead press movement is an essential. Also, you could cut out the flyes. As a beginner, he will receive very little benefit from them.
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Posted Mon, 07/05/2010 - 16:35
Ben
HI. Im the quarterback on my high school football team. is this workout a good one to do for a qwuarterback? i also like to scramble (run). What should i do to improve speed and quickness.
Steven's picture
Posted Tue, 07/06/2010 - 14:53
Steven
Hi Ben, This is a great overall strength builder, and would be good for a quarterback. For speed and quickness, I might recommend performing sprints after each weight training session.
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Posted Mon, 07/12/2010 - 06:28
Tim
Is it a good idea to substitute the barbell bench press with the dumbell bench press? What do you think is a better workout for gaining strength between the 2 workouts...
Steven's picture
Posted Mon, 07/12/2010 - 14:57
Steven
Hi Tim, The barbell bench press is better for overall strength, but the dumbbell bench press is still a great exercise.
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Posted Thu, 01/13/2011 - 09:49
Jaiden
As far as losing weight and doing this working what else should I do.
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Posted Tue, 07/13/2010 - 17:56
Jon
Hey steve Im hoping to put on a LOT of muscle like 40-60lbs for college football next year. This year im just practicing and working out ... My highschool coach had us doing 1 set of 20 reps of squats instead of small sets... Is this better or worse? Also I was interested in taking up boxing to increase the quickness of my hands for catching... WIll it work to do training outside this workout regimen?
Steven's picture
Posted Wed, 07/14/2010 - 13:42
Steven
Hi Jon, 20 reps squats are a great approach. Either way you go, you can't go wrong. For boxing, I would perform these workouts after weight training or on off lifting days.
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Posted Tue, 07/13/2010 - 18:20
christian
if the weight room at my skool is only open monday-thursday how am i suppose to make this work?
Steven's picture
Posted Wed, 07/14/2010 - 13:44
Steven
Hi Christian, You should do a workout on Monday, Wednesday and Thursday, cycling between the workouts as structured. So one week you will squat twice, and one week bench twice.
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Posted Wed, 07/28/2010 - 01:14
Bobby
Hey steve, i was just wondering, im a soccer player(forward) and i wanted to work on my speed and cardio, and also want alot of strength so i dont get pushed around, would this workout be good for me? and instead of 3times a week, would it help if i do this workout everyday, and get sundays off? and how do i know when to drink protein shakes, because people say if ur drinking shakes, limit your cardio. All im saying is, i want to become faster and stronger with as much muscle so im also lean looking, so im ripped but not jacked like a bodybuilder.
Steven's picture
Posted Wed, 07/28/2010 - 14:13
Steven
Hi Bobby, This workout would be a very good choice. I wouldn't workout every day. To build strength and muscle your body needs some time to rest and repair itself. You don't have to limit your cardio as long as you are eating enough. Here is an article that might help you with the diet end of things: https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-diet.html
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Posted Wed, 08/04/2010 - 01:52
Adam
Can I use this workout during football season or use a diferent one? And for the weight should I be using what I max out at less?

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