3 Day Whole Body Football Strength Workout

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.

Workout Summary

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

Workout Description

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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About The Author
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323 Comments+ Post Comment

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Posted Sat, 04/04/2015 - 12:57
Matt Cole

What do you use to determine starting weight for each exercise and what % of increase for each as well? Thanks!

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Posted Mon, 03/16/2015 - 21:39
Josh

Alright, so I'm a freshman football player. I'm 6 foot and 215, with some fat not tons. I'm wondering how I can get stronger but also lose the fat into muscle fairLy quick?? Also what are good protein carbs type of food or what should I be eating? Thanks

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Posted Fri, 12/05/2014 - 19:41
maddie

Would this workout help me impress the coach or at least help me get on the team? For high school football I'm a girl and I really want to play this year. Any suggestions?

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Posted Fri, 12/05/2014 - 19:38
maddie

I'm a girl and I was just wondering if I could some how do this too.... any advice on how to impress the coach--- high school

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Posted Mon, 11/10/2014 - 07:19
Sam

Would you not add dead lift to any of these days?

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Posted Thu, 07/31/2014 - 00:17
Bucky

im currently seeing a trainer. he's put me on a diet and said all is going well. Im 6ft, and currently weight 192. first 2 weeks i lost 7 lbs of fat and as of this week i've lost upper muscle mass...I have gained leg muscle. Im a highschool football player and play on the O line. Im wondering if this workout is right for me...My personal trainer just increased my food intake. I do agility training with him 3xs a week and I go to the gym and do upper body at least 5 times a week. i need to get in shape now...what am i doing wrong?

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Posted Thu, 06/26/2014 - 01:51
Collin Batiste

what's a good all purpose running back workout?

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Posted Tue, 05/06/2014 - 15:12
Andrew

How much weight should I start out with for these exercises?

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Posted Thu, 12/19/2013 - 08:43
Lewis

hi, I am 14 and i am a footballer i am on trial with clyde pro youth and they said i need work on my strength any ideas

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Posted Fri, 12/05/2014 - 19:47
madeline

I'm kinda in the same boat, but I'm a girl and all the coaches don't except me because I am a girl and I really want to play next year how would I get started in training any thing on that guys? Please I really want to play.

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Posted Wed, 11/20/2013 - 13:33
Lucca Varjão

I also separated the workout pushing and pulling to train 6 days a week

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Posted Wed, 11/20/2013 - 13:31
Lucca Varjão

I really enjoyed the workout, but I miss:
traditional bench press, rowing to work the rhomboids
I was not satisfied with just one exercise for leg and abdominal weightless.

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Posted Mon, 10/07/2013 - 00:20
Dakota

Hi steve,
im a 6' tall college student trying to get back into shape so i can play football at the university level. I want to play running back and with my height i need to be more of a power back. Would this be an appropriate training routine for me to follow?

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Posted Wed, 10/02/2013 - 20:50
Mitchell

How long should you stick with this program?

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Posted Tue, 09/10/2013 - 22:51
Sergio

Steve,
I am new to the whole supplements thing, I've been working out constantly for about 2 years with my football team, but I've never tried supplements, and honestly I haven't gotten that much stronger.. I've increased my Bench by about 55 lbs, and Squat about 120 lbs.
Can I add other supplements to this workout routine to give me an extra edge? Such as a pre workout and intra workout? And if there are any other supplements that I should be taking such as testosterone or weight gain, etc. Could you tell me? Thanks.

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Posted Fri, 08/23/2013 - 21:43
ben

hi, i really love this routine but i was just wondering why didnt you add deadlifts they're great for explosive power for football, i would really like if you could answer this :)

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Posted Wed, 06/12/2013 - 13:00
ALex

if this a strength workout why aren't the reps lower and the rest time higher..? would this work for a sprinter soccer player? or som1 tryna get faster

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Posted Sat, 06/29/2013 - 17:11
Rory

The rep range is between 6-12 which is a good medium to build strength size and endurance also the majority of this workout is compound excercises, ideal for strength keeping rest times minimal boosts endurance these are key factors for most athletes , long rest period and low reps are for strength only good for power lifting or shot pot but football or over fast paced sorts no ,need a good inbetween.

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Posted Mon, 06/10/2013 - 13:24
Daniel Capion

Is that program for a football/soccer player?
Please answer me;-)

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Posted Tue, 06/04/2013 - 11:16
Terrence

Exactly how long until you see results?

mnsjason's picture
Posted Tue, 06/04/2013 - 17:17
mnsjason

It really varies from person to person, but if you're eating right and pushing yourself, you can see results as early as 6 weeks. A better indication would be to look at your numbers vs perceived effort. I take notes during my workout (how I feel during the workout, the quality of my form, and where I can increase weight/sets/reps), and this goes a long way in staying motivated and seeing results.

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Posted Sun, 05/12/2013 - 15:42
Curly

Hi,

I'm looking for a good & fast workout for women to get in shape. Could i adjust these moves to do so?

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Posted Thu, 04/11/2013 - 17:24
Xavier

I'm varsity football player and how can I make this in a 4 day workout split?

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Posted Thu, 03/07/2013 - 21:04
John

This workout is amazing. Thank you steve for this layout. I've been on this workout for the last 2 and a half months. I was gonna switch my workout a few weeks ago but then I started to notice huge gains and that my body is forming the way I want it to be. I wasn't evening using any supplements. I just made sure I ate correctly especially on workout days. Love this workout thank you again.

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Posted Fri, 03/01/2013 - 14:43
john

I want a lean body workout. Is this workout related to that or it is mass gaining workout ?

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Posted Tue, 02/26/2013 - 21:45
thetruth

You people should research and create your own full body workout. This workout does not look very good. Id suggest you cycle in lots of different exercises that work the same muscles. Like chin ups and pendlay rows on different days for the back and biceps portion of the full body workout. Also when it comes to full body workouts you should really have a tremendously good diet. A good diet that focuses a lot on recovery. Get some electrolyte based products and alkalizing products to speed up the recovery very affectively.

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Posted Wed, 02/13/2013 - 03:37
Aman

Can I do this workout more than 3 times a week?

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Posted Sun, 01/06/2013 - 15:39
Stuart

Hi I need to get fit and strong fast as I just signed for a team in a very good league, will this workout work?
Do you do diets aswell?

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Posted Fri, 01/04/2013 - 00:52
Andrew

hey i was looking up summer workouts for football im going into junior year next year and i play runningback and want to start on varsity and chase college im 140 ibs. if i use this strategy how long until i see improvements? also if i do this for one whole summer in the gym mon,wed,fri how much weight estimated do you think i will gain please email me or help me out because im very interested in getting bigger faster stronger and better to up my game

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Posted Sat, 12/29/2012 - 00:25
Wyatt Sparks

Hi Steve
I'm 15 teen and I jest started football and want to know the best football workouts for a beginners
To make me a batter football player

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Posted Thu, 12/27/2012 - 06:14
myles

hey

Is it possible to do light split exercises on the days off?

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Posted Thu, 12/20/2012 - 16:06
ben

I'm sorry but some of these comments sounds like a bunch of kids fighting over a peep hole. the basis of this program is to cover the whole body i dont see anywhere before in or after does it say dont add to this workout i have been doing a similiar work out for about 2 years my only differeence is i ad olympic lifts and cardio on my off days so please people grow up if you dont have a question about the routine please dont comment there are real people that need help one their training so dont put down a workout you have probably never attempted please, and thank you

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Posted Tue, 12/18/2012 - 00:42
jesse

hey i was wondering if this is the type of workout for me. Basicly I am trying to get in as great of shape as possible by the next basketball seaon, I am 15, skinny, and need to build up stength and power. Is this the best workout for me???

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Posted Tue, 11/27/2012 - 11:54
Dimitrije

Hey Steve is this workout also good for size let me know.Cheers!

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Posted Tue, 11/27/2012 - 13:01
Steven

Sure, if you focus on progression (getting stronger) and set up a good eating plan.

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Posted Sun, 11/11/2012 - 22:44
Melvin

Is it okay to do this workout 5 consecutive days a week instead of just 3 days spaced out?

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Posted Sat, 10/06/2012 - 04:11
Ryan Hutchinson

Hi Steve,
I'm back to ask for your assistance again. We recently got a rogue fitness cage at the gym I work at and I've been enjoying the Crossfit style workouts I can do on it. My question is would it benefit me if I alternated this routine with the Crossfit training. So for example, Football Routine on Monday, daily WoD on Tuesday, Football Routine on Wednesday, daily WoD on Thursday, ect. Thanks for your time.
-Ryan

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Posted Fri, 09/28/2012 - 13:46
Peter

should you not be doing a lower number of reps for strength/power? isn@t 8-12 reps just for muscle gain?

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Posted Sat, 08/18/2012 - 09:16
carl

as soon as I read "hold stretches for 1 minute" I stopped reading. HOLDING STATIC stretches pre-workout takes away power for up to 2 hours.this is so basic and I see it alot. Before you have even started the program you have put the trainee at risk of injury. Static stretches are to be done post-workout as the very last thing performed. Warmups are to be active stretches to promote blood flow, body temp, and recruit motor neurons for greater performance. Learn this type of warm-up it is as critical as anything you do.

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Posted Tue, 08/07/2012 - 16:49
Kyle

Hey Steve, I'm a basketball player, 5'11 and 140 pounds. I'm going to be a senior in High School and I've been lifting weights since freshman year, when I wasn't far into puberty at all. My body is slim but defined and I have a good basis for the core workouts. My 3 set total for deadlift, squat, and bench isn't 800, more close to 600. I want to increase my strength and get an athletic, explosive body.. would you suggest a workout like this? or a beginner full body workout?

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Posted Mon, 08/06/2012 - 02:33
Shane

Hi Steeve , really like your posts , would you mind proposin a nice workout plan for rugby during "in-season" period

Great job keep it up.

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Posted Sat, 08/04/2012 - 02:55
Shane

Hi Steeve , really a great fan of your workouts , would you mind helping me
defining a workout routine for the "on-season" rugby, because i'm currently in off-season and i'll need a good program for the oncoming season

Many thanks

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Posted Sat, 07/14/2012 - 00:36
chargers tickets

Love your write-up, very interesting and helpful. It actually helped me a lot primarily on my techniques, moves and strategies. I absolutely adore to play football since I was a child, my goal is to be an established football player one day.

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Posted Tue, 07/10/2012 - 23:47
John

I am 6'2 and 190 lbs, I need too be 220 pounds, will this work out get me there?

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Posted Thu, 06/28/2012 - 13:01
leon

Hi,Steve
I was wondering what weight I should start at I am 5 10 280 pounds and I am just starting out on your program and I can squat 350 and I don't know what to start at on squat

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Posted Fri, 06/22/2012 - 20:15
Kial McClendon

This is a very good workout schedule and on Tuesdays and Thursdays I can run. I am going out for running back and this is good to build up strength also this is my first time for football unfortunatly I am playing in my senior year and I am hoping to play in college.

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Posted Tue, 04/24/2012 - 06:56
eanna noone

can you do this workout while doing field training.im a gaa footballer from ireland could i fit it in between???
is the squat 12,10,8,8=1 set?? and should i be decreasing the weight as the reps decrease or uping them

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Posted Mon, 04/23/2012 - 17:12
Alex

what could you replace the pull ups with?

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Posted Thu, 04/05/2012 - 14:13
Byron

this seems like a very interesting workout routine and would like to try it for about two months.

However, what does it mean by "MAX" in some of the exercises? Does it mean that I should do as much as possible or with enough weight where I can only hit 1 rep?

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Posted Sun, 04/01/2012 - 12:55
beefie

i know this work out and i even helped design it while in high school.. i was the test dummy for it.. it is a combination of heavy weight for strength and power endurance for actul playing ball with some influnce of cross fit in it as well. this work out i did for 3 year while in high school and saw veru impressive gains wth it.. granted was growing and puberty was in full blow but i saw my maxs go from barely i35 bench 150 squat 95 hang clean and 225 dead lift to 315 bench 475 squat 315 hang clean and 650 dead lift.. i ended up going to a 4 day work out my senior year but the fact still remains that this program works and i strongly recamend it to any high school student athlete who is look to improe their abilities on the feild... this is comming from a divison 1 player and an infintry man

good day to you all #we get it