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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323 Comments+ Post Comment

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Posted Wed, 05/19/2010 - 11:11
Colby
I'm not saying anything bad or trying to put down this workout, i'm just curious how long do you expect to see results with this? i mean doing the same workout 3 times a week your body would adjust to that fast
Steven's picture
Posted Wed, 05/19/2010 - 12:55
Steven
If you keep adding weight to your squats, you won't adjust. This is an extremely intense workout approach.
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Posted Tue, 08/02/2011 - 22:17
Tyrone
Hi Steve, Thanks for taking the time man to give advise most people charge for. I'm a basketball player 6'10 and want to start using this as it resembles a similar program i was handed a few years back by an old school coach. Because of how often you work the same body part how fast should the tempo be? would you recommend doing this faster than normal,because with slower reps you'd be more sore going into the same routine after your one day off. Also I'm Tall and lean, is this good workout for my body type? Thanks Mate
Steven's picture
Posted Wed, 08/03/2011 - 14:42
Steven
Hi Tyrone, Rep tempo should be natural. The focus should be on progression of weight first and foremost.
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Posted Thu, 07/11/2013 - 09:38
Asia
I'm a female and I do workout on the regular but haven't actually used any weight greater than 20 lbs. I've never been able to do the wide grip pull-ups, can you please tell me what I need to do so that I'm ready to start wide grip pull-ups? Thanks so much!
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Posted Sun, 11/20/2011 - 19:34
Ryan
Hey Steve, if I can't do a pull-up what can I replace that with until I am able to do a pullup ? Thanks Steve. Lemme know. thanks.
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Posted Fri, 02/08/2013 - 07:21
Csaba
Hey, I think you can simply replace the pull-up with a wide-grip pull down on cable, but you shouldn't. If you can't do a single pullup yet, maybe you should choose an easier workout because you won't see the results you want to see. If you are a lineman, it's okay that you can't do pull-ups, neither most of my lineman teammates can, BUT if you are not a football player, and the reason you can't do a pull-up is the high rate of body fat, then first you should choose a fat burner workout and do A LOT OF cardio.
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Posted Tue, 01/31/2012 - 16:15
Paul
How should you increase weight in this program? With every set? Or change it every week, every workout day?
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Posted Fri, 10/03/2014 - 11:40
bodya
Hello, I'm from Ukraine, I play football but down) I'm 20 years old, my height 192 cm weight 80 kilograms, I want very much to add in the speed and endurance in reskosti prompt exercise! Well with the ball you will hardly know) I'll take care of himself) I translated this text) sorry for the mistakes) my dream to play in England, help me carry it and what vitamins I take necessary?
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Posted Thu, 02/10/2011 - 18:39
jonathan cornwell
well if you increase the weight you lift you want adjust
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Posted Thu, 03/31/2011 - 00:35
Tim Barnhill
Even if you do increase the weight your body will still peak and you will have to change the workout probable with in 2 to three weeks of the workout.. one can not just put more weight on and expect your body to adjust you have to do different types of workouts.. and example if you do bench press eventually you will reach your "max" and wont beable to do anymore cause you did nothing but bench press after a week or two change the work out to dumbbell bench press of another type of bench press that way the body doesn't get used to the same work out
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Posted Tue, 06/14/2011 - 22:35
Jacob
Your body "getting used" to a workout is a myth. P90X tried to sell their program based on "muscle confusion". They say that when your body does the same thing over and over it will get used to it and will not improve anymore past a certain point. The fact is, your muscles do not care what you do to make them work. They will do what they need to do to keep your body moving. They do not have feelings and get bored of doing the same thing repeatedly. If you continue to increase weights, your muscles will have to work harder and they will naturally be stronger when they repair themselves. On a side note, I disagree with the reps on this workout. I believe that for explosiveness, you should go with less reps and more weight.
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Posted Sun, 10/30/2011 - 20:42
Benjamin
I agree. For explosiveness, you want less reps but this workout was meant for strength as well.
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Posted Wed, 02/22/2012 - 12:58
curt
muscle confusion has nothing to do with muscles having feelings or brains wow dude muscle confusion is based on your body adapting to a certain stimulus like the movement and tempo its undeniable
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Posted Tue, 03/22/2011 - 19:32
john
dude this is a kicka** workout!
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Posted Wed, 04/20/2011 - 18:48
jonah burns
yeah but its not how hard it is its if you get the right workout and working your body that counts
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Posted Tue, 05/17/2011 - 21:45
connor
normaly ur body doesnt get use to the work out if u keep increase weight. but also it is better to work only certin things on certin dayys, not a full body work out everyday.
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Posted Sat, 08/20/2011 - 18:37
mark
i'm are you supposed to do upper body one then the next day lowwer body.
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Posted Mon, 08/29/2011 - 14:48
Davis
The main workout here is squats. The others you can switch up between dumb bells, machines, and body weight. Squats are what fuel you in football. So squats can be done repeatedly every workout. Just upper the weight by 5.0lbs if you want to grow and see results stronger. Also running and sprint workouts should be added into this. Dashes (50yrds,60yrds,etc.) are one of the best to intergrate into this. The stronger the leg, the faster you are. 10 dashes. As fast as you possibly can each time. 30 sec break in between or jog back to start line. You can do this everyday before working out (so your legs and body is warmed up).
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Posted Thu, 08/23/2012 - 21:12
colin hill ACE CPT
Work out look fine if muscles are strong enough they will support the joints, what this workout lacks is a power/speed element that could be introduced on 2 or 3 of the off days Plyo agility sprints core and ab work
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Posted Thu, 10/06/2011 - 12:51
jim
I agree. How will you get any gains after the forst two weeks??....Increase the weight. Sounds good. How about continually grinding down the same joint line so that by the time you are 28 years old you'll have osteoarthritis. Young men and women, stay away from this repetitious crap work out. Do the Monday day but switch it up Tuesday and Friday.
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Posted Thu, 10/13/2011 - 12:17
Benz
Man i Want a Workout With Taking Medince
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Posted Sat, 03/03/2012 - 18:01
Pete
Hey if your worried about adjusting to a work out do P90x for size and lean muscle or Insanity for lean muscle and endurance. The results are great and get the job done. -Pete
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Posted Tue, 03/06/2012 - 00:08
logan glanders
u juat adjust the number of reps i did a very similar program and it worked very well u juat have to base ur reps on a 4 week layout the weeks u do lower reps u increase weight and the weeks where u do more reps u decrease weight its pretty easy once u do it a few weeks
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Posted Mon, 04/30/2012 - 11:31
Zach
Go hard or go home
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Posted Tue, 12/11/2012 - 17:01
shaq
Just change the weight every week.
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Posted Fri, 04/26/2013 - 23:00
Devin
mix up the order and you won't adjust because if you do it in the same order all of the time you'll fall into a rut and you'll plateau mixing it up makes it better but I don't do all of this I do a completely random workout that consists of most of it on different days and on Tuesday and Thursday I focus on toning up the muscle
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Posted Wed, 06/02/2010 - 18:36
Preston Gagnon
In this wokout how does working your legs out once in this routine help build up your legs?
Steven's picture
Posted Thu, 06/03/2010 - 09:02
Steven
You are performing 12 sets of squats each week. Squats are the king of leg building exercises, and this is a relatively higher volume of squat work. You won't need anything else if you are pushing yourself properly.
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Posted Thu, 06/03/2010 - 15:19
Derek
Why are all olympic lifts absent from these 'football' workouts? Wouldnt it make more sense to replace upright rows with either hang cleans/power cleans/ DB snatch or BB snatch?
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Posted Mon, 08/08/2011 - 00:08
chris
I was thinking the same thing.
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Posted Fri, 06/04/2010 - 22:52
tyler
im a freshmen varsity football linbacker and wrestller in high school and my coach wants me to put on atleast 15 pound of muscle for next season, is there anything else i can include in this work out to help speed up my muscle building process?
Steven's picture
Posted Sat, 06/05/2010 - 14:04
Steven
Push yourself hard for more weight on squats. Also, eat like a beast and get plenty of rest. If you squat big and eat big, you should gain muscle rapidly.
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Posted Mon, 04/04/2011 - 20:39
Mike
Im a freshmen and I was wondering what would be the best different food selection to eat to help me gain muscle
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Posted Wed, 01/26/2011 - 19:11
Lee skaggs
Our football team does 3 power lifting days every other dAy and a explosive workout in between power days we work out 5 days a week
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Posted Sun, 06/06/2010 - 22:19
Joe C
I am considering trying this workout routine to increase my muscle size and add some explosive energy, partially for when playing basketball. Would there be a recommendation for any cardio here? I love playing basketball at my local gym and may do that before or after working out depending on when the pickup games are, but I don't want it to interfere with any kind of results. I have the same concerns about the offdays as well. I also like running as well and will usually do a 5-6 mile jog a few times a week (when not playing too much basketball) and on my current routine I'll usually do it on my offdays. Would I be able to do a few hours of cardio on my restdays with this workout? Also, I've never done any plyometrics, but may start some... would those be recommended for incorporating into this routine, whether on workout days or restdays? If it matters, I'm a 28 year old male and have been excercising with weights and regular cardio for 3 years.
Steven's picture
Posted Mon, 06/07/2010 - 07:51
Steven
I would run or play basketball post-workout, and you could do the same on off days. To get the best results, just make sure you are eating enough. You want to eat more then it takes to maintain your body weight.
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Posted Mon, 06/07/2010 - 08:54
akshay
I was wondering if you would recommend incorporating some sprints into this workout on the off days -Im 18 and was a high school football player whose trying to get back in shape.
Steven's picture
Posted Mon, 06/07/2010 - 10:34
Steven
Sprints would be a good addition. You could do them post-workout, or on off training days.
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Posted Sun, 06/13/2010 - 21:38
jon
all you need to do is mon chest and legs tues olympics, back and shoulders wed agility and mile run thurs chest and legs fri olymipics, back and shoulders sat and sun rest especially on sunday
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Posted Mon, 06/14/2010 - 18:42
James
How fast should I expect to see results with this routine? Will I need to switch workouts before the end of the summer?
Steven's picture
Posted Mon, 06/14/2010 - 18:47
Steven
I would stick with this routine until football season. If you push hard and eat big, you will make fast gains on this program. Never waste a set, and always push for more weight when possible.
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Posted Tue, 06/15/2010 - 00:19
Jesse
I have football training every monday, wednesday, and friday so if I cange the days of this workout and do both will it be too much?
Steven's picture
Posted Tue, 06/15/2010 - 08:56
Steven
It's OK to do both at the same time. You can change the days to Tuesday, Thursday and Saturday.
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Posted Tue, 06/15/2010 - 03:41
Jake
I have just joined football for 1 full season now, i play O line as a center,, can you suggest any more lower body exercises for more explosiveness or will the squats just be enough?
Steven's picture
Posted Tue, 06/15/2010 - 08:54
Steven
Squats and deadlifts are your best two choices. 6 months of squatting for me improved my leg drive, sprint speed and vertical jump. You can go wrong with squats and deadlifts.
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Posted Fri, 08/20/2010 - 09:50
Ricky
Jake, i played rugby in high school and leg power is key in that sport as well as football. Squats, deadlifts, romanian deadlifts, weighted lunges, and squat jumps will increase your leg power and give you a more explosive jump off the ball.
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Posted Wed, 06/16/2010 - 10:28
Evan
I'm not from america so i don't play football, but would this workout have the same affects for a rugby player?
Steven's picture
Posted Wed, 06/16/2010 - 10:40
Steven
Yes, I would say so. The heavy emphasis on squats will really benefit a rugby player.
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Posted Mon, 06/21/2010 - 18:46
alex rocha
Could I use this workout for mass gain as well? And I am not strong enough to do the wide grip pull ups so what would be a good alternative exercise?

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