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
  • Main Goal
    Increase Strength
  • Workout Type
    Full Body
  • Training Level
  • Program Duration12 weeks
  • Days Per Week
  • Time Per Workout45-60 minutes
  • Equipment Required
    Barbell, Bodyweight, Cables, Dumbbells, Machines
  • Target Gender Male & Female
  • Workout PDF Download Workout

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). 

Daily Workout Schedule:

Monday - Legs, Back and Biceps
Exercise Sets Reps
Squat 5 6-8 (4 min rest)
45 Degree Leg Press 3 12 (1 min rest)
Exercise Sets Reps
Lat Pull Down 4 6-8
Bent Over Row 4 6-8
Exercise Sets Reps
Preacher Curl 3 6
Tuesday - Chest, Triceps, Calves and Abs
Exercise Sets Reps
Barbell Bench Press 5 6-10
Dumbbell Flys 4 10
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
Exercise Sets Reps
Squat 5 6-8 (4 min rest)
45 Degree Leg Press 3 12 (1 min rest)
Exercise Sets Reps
Lat Pull Down 4 6-8
Bent Over Row 4 6-8
Exercise Sets Reps
Preacher Curl 3 6
Friday - Chest, Triceps, Calves and Abs
Exercise Sets Reps
Barbell Bench Press 5 6-10
Dumbbell Flys 4 10
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

Noah Ferguson
Posted on: Mon, 04/01/2024 - 17:33

I am a freshman i am 5'5 and 134 and I never played highschool football and I want to play running back and I don't know what speed workouts to do to get faster with limited equitment?

M&S Team Badge
Posted on: Thu, 04/04/2024 - 05:33

What's good, Noah? Thanks for reading M&S. What equipment do you have access to? I don't want to waste time with recommendations you won't be able to use.

Posted on: Tue, 11/18/2014 - 03:53

Can I do cardio on those days?? and how much cardio what I do every day??

Posted on: Sat, 11/15/2014 - 10:25

I am looking to start a similar workout which is designed to build me up for football. I played for a while took time off to get back to work. Now at 28 I miss playing overall. My question is what supplements I can take to give me a lean body but yet is good enough for football. I purchased Herbalife from a friend and it's a pretty good protein. I just need a combo of what I should buy to help me reach those goals. And if I can reach them without certain supplements the better. Thanks in advance.

Posted on: Wed, 11/12/2014 - 14:08

I'm 5'8 and 122lbs. I play receiver, corner back, and free safety. My mom says I'm not ready to bulk up seriously yet. Besides this workout are there anything else I should be doing on my offseason? Any diets/supplements I should be doing?

Posted on: Sun, 10/09/2016 - 10:40

Eat a lot of protein and you are ready to bulk up. I was 5'8 and 125 lbs as a freshman and a couple months later i was 5'9 150. Get good muscle building protein powder and have a shake after every workout. Keep active and work on a schedule.

Posted on: Tue, 11/15/2016 - 14:52

Same size here I plan on playing running back on the offensive side of the ball though I plan my from from other small running backs and I get plenty of power from doing constant heavy lifting and have consistent speed how ever my best advice is to take omega 3 it helps a lot

Posted on: Wed, 11/05/2014 - 09:27

Hey the work outs look great and all but iv been having a hard time finding a diet to be on. Can you recommend one for me??

Posted on: Sun, 10/26/2014 - 23:02

An I missing something? I don't see any exercises for hamstrings or a deadlift anywhere

Collin Batiste
Posted on: Sat, 10/18/2014 - 23:17

Hi I'm been back yard football with friends and sometimes family. I'm wanting to play semi pro football and be a running back (all purpose). Will this help me get big as a running back btw I'm 5'8 and weigh 135

Posted on: Mon, 09/29/2014 - 22:11

1) On what days should I add shoulders, typically I would like to add Overhead Press and Front raises

2) for all exercises do i add weight every set or do i progress weight for the next training session for the muscle group.

Posted on: Thu, 09/18/2014 - 15:48

i am a beginner lineman in football, started playing a month ago but i am developing a whole lot. I am 17 years old and the seniors wants me after christmas in their team, i have been searching all over internet to find good gym scheduls and programs for a man like me but can't find anything, help me?
i am 6'3 and i am about 200 lbs. would like to go to the gym 3-4 times a week.

Posted on: Fri, 08/29/2014 - 03:10

Hey I am looking to get back into my running back shape and was just curious if you also had another weightlifting routine as well for running backs specifically.


Collin Batiste
Posted on: Tue, 06/24/2014 - 01:56

Is this workout good for skill positions like WR's, RB' s, and DB's

Posted on: Sun, 05/18/2014 - 23:36

Hey guys, I don't play anymore but I do eventually wanna get back into it on Sundays. Just for fun. Nothing serious. Get a few guys together and play 5 on 5 tackle. Anyway, For cardio, I've just been doing 5-10 minutes on the treadmill before I start lifting. Is this gonna help me transfer stomach fat into muscle or do I need to do something other than that. I like this workout but I don't wanna get huge. Yeah, I wanna put on a bit more muscle but I'm looking to tone up as well. I'm about 5,11 so I'm thinking something similar to Jeremy Kerleys build.

Posted on: Thu, 05/15/2014 - 13:55

alright I'm 6,0 I've been playing defensive end for the past couple of years and I'm averaging about 8 sacks a season and I'm about to move up to A JV/ varsity spot and I workout everyday but I'm not sure if I'm overtraining by working out 6 days a week and I need to know what supplements should I take, how much cardio should I be doing, will cardio/speed training affect my muscle growth?

Posted on: Sun, 04/20/2014 - 21:51

Is there a way to print this?

Posted on: Sun, 04/13/2014 - 13:04

Can I add a few workouts to chest, arms, and back?

Posted on: Sat, 04/12/2014 - 12:54

I am planning on playing College ball this spring. I am a 275 lb nose guard, I am looking at cutting weight and increasing stamina. Does anybody know a diet plan and cardio to help achieve this? Would prefer to be down to around 260lbs by start of fall ball.

Posted on: Fri, 03/28/2014 - 00:24

Hey Steve,
So right now I'm currently training (not with this workout) but on leg day I always do hang cleans & squats then mix in other various exercises. I was just wondering a) should I keep cleaning on leg day? b) If so should I add it to my workout or should I swap it with something?

Posted on: Sat, 03/22/2014 - 08:08

My son and I have just started this workout and it's going great, but I have a question I'm42 and weight365 should I be doing more cardio to cut the weight off???

Posted on: Tue, 03/18/2014 - 10:17

this is an excellent site

Posted on: Sun, 02/23/2014 - 12:50

is there a way to pdf download this to my phone?

Posted on: Wed, 01/29/2014 - 20:24

hey its me senior year in college i have 7 months to prepare for the season im a wideout who weights 217 and about 5'11 6ft im debating if i should drop weight or should i keep it and get stronger what would you suggest cause i wanna get batter and faster but feel my weight is an issue but other people tell me other wise

Posted on: Tue, 01/28/2014 - 14:39

well for the past 2 years ive been training and practicing being a quarterback. see ive always wanted to play in the nfl but like recently ive just felt like i cant do it because im from the uk:/ and things like getting into a collage in the us, im not really sure what to do. im pretty good at alot of aspects of being a quarterback but sometimes it feels impossible to ever become one.

Andy-Russell Fu...
Posted on: Thu, 03/03/2016 - 05:54

Liam - you are a complete bellend - You cant make the NFL because you can barely play in the UK - What team do you even play for??

Gregor Christie
Posted on: Fri, 03/04/2016 - 04:20

Do you feel good about yourself now? You should. It's a brave move to shout at someone over the internet. Seriously. Well done man. It's not impossible for someone from the UK to play in the NFL. There are already British players in there. It's unlikely but if you wanna go for it, keep playing, apply to US colleges or universities, try save a little money so you can live through there and pay tuition if you need to. If it doesn't work out, you can at least say you gave it a shot. There's a high chance it won't happen but if it's what you really wanna do, you gotta stick at it and see where the road takes you. Don't kid yourself but at the same time, don't let keyboard warriors like this guy discourage you from trying something. He probably doesn't even know a thing about football.

Posted on: Tue, 05/31/2016 - 15:12

I play football too. I didn't start playing football until I was 13. I've been playing for 2 years and I'm already a starting running back. the only reason I'm a starter is because I worked harder than anybody in my team, every single day and no off days. I also had confidence in myself. If keep telling yourself that u cans do it then u won't succeed. But if u tell yourself you can then u will have enough confidence to be the best player coming out the uk. You just need to do more research on how you can go to college in the u.s. Good luck.

Posted on: Fri, 01/24/2014 - 19:44

Hi can i use Seated Rows instead Bent Over Row for my back and Leg Extensions instead Squat for leg.
And also is this workouts is suitable for soccer? Thanks

Posted on: Sun, 01/05/2014 - 22:46

Would it be a bad idea to add on workouts? I feel like this is very short. Especially for biceps and chest. Maybe 2 or 3 workouts? or leave it the way it is. Also would I be able to throw in shoulders? If so what workouts and what days?

Posted on: Sat, 12/28/2013 - 15:32

I'm 16 years old 254.9 lbs at 6 ft tall I play defensive tackle and I would like to play college football but I'm too slow I run a 6.8 40 yard dash I need to get faster ASAP because I'm in my junior year and I only have one season of high school football left also if there is any tips on improving my bench,squat,power clean it would very useful to me as we'll bench is 200lbs squat is 230 and my power clean is 145 I need to improve these to play my position in college

Posted on: Mon, 12/23/2013 - 09:30

Hey Steve,

Could you give me a good workout for muscle building for football? I have the required strength for my high school football team as a starting varsity linemen. I just don have the size, WHICH I REAL NEED!!! The only reason I ask this is because there is only one exercise in this workout for biceps and calves and a few other muscles that I really need to bulk up on. Please help me.


Posted on: Sun, 12/01/2013 - 21:14

Hey I have a question for Wednesday witch is rest day. Would you recommend going swimming on a Wednesday? A buddy of mine said that swimming helps the muscles rest is that true?

Posted on: Mon, 11/25/2013 - 12:59

Is it ok to eat lunch and have protein shake at same time after a workout?

Posted on: Mon, 11/18/2013 - 08:52

Hi, I was wandering what kind of diet is best in order for this workout to work at its maximum?

Posted on: Wed, 10/23/2013 - 08:46

Hey I was wondering what the percentage the athletes needed to use when trying to figure out how much weight to lift?

Posted on: Sun, 10/20/2013 - 13:51

Hi Steve,
I'm 14 years old & I'm 5'9. I weigh about 185. Do you personally believe that these workouts can stunt my growth?

Posted on: Sat, 10/19/2013 - 19:04

I am a 50yrs old vegetarian, and I want to do this program. I currently weigh 220 with 24% body-fat.
What would foods would you suggest for losing the body-fat and getting enough protein to maintain muscle mass other than the protein shakes.

yanci mora
Posted on: Sun, 09/22/2013 - 23:24

i just wanna get in shape, is good ....this work out for me......

Posted on: Tue, 09/10/2013 - 22:54

What supplements would work well with this workout?

Pre-workout, intra-workout, post-workout, creatine, protein, testosterone, weight gain, etc.

I'm pretty new to supplements, but not to weight lifting. Thanks.

Khalil swaggdaddy
Posted on: Mon, 07/22/2013 - 00:50

Im a running back Im 14 teen years old im 150 pounds and im 5"5" am i going to get even swoller??

Posted on: Fri, 06/28/2013 - 00:21

this is a horrible workout, do not do this workout kids please, do starting strength, 5/3/1 or westside for skinny bastards, no lifting at any age wont stunt your growth, this website is a joke

Posted on: Sun, 06/16/2013 - 12:52

I want to add sprints to this routine. How many times a week should I add sprints and how far. Like whats a good exercise to add that will help me run faster.

Posted on: Mon, 05/20/2013 - 20:06

will this also make me gain muscle

Posted on: Sat, 05/18/2013 - 16:53

ummm wheres the power/olympic lifting? this is a great strength workout but its not a complete football workout, recommend adding hang cleans, deadlifts, clean and jerks and other fast and powerful lifts (WITH PROPER FORM) for a well rounded football workout that will make you both strong and EXPLOSIVE

Posted on: Wed, 05/01/2013 - 18:48

This excersise work out is the best iv'e ever had "NOT" This workout is a waste of your time

Posted on: Mon, 04/29/2013 - 20:53

What day would I add shoulders

Posted on: Wed, 04/24/2013 - 21:21

Would this be a good off-season workout.

*Warm up
Bench press 3x6
Lunges 3x10
Dumbell military press 3x10
Sit ups 4x20
Front raise 3x6
Leg extension 3x8
Leg curl3x8
Dips 3x12
Dumbell fly 3x10
Dumbell Squat 3x20
Bent over row 3x8
Good mornings3x10
Power clean3x10
Hammer curl 3x10
Calf raise 4x25
Lateral raise 3x6
Deadlift 3x8
Incline bench 3x8
Push up 3x15
Shrugs 3x8
Close grip bench 3x10
Bicycles 3x20
Mountain climbers 3x25
Decline push ups 2x8
Stiff leg deadlift 3x8
One arm dumbbell bent over row 3x15
Dumbell curl 3x10
Dumbell bench press 3x20
Reverse lunge 3x10
Tricep kickback 3x8
Upright row 3x10
One leg squat 3x8
Forearm curl 3x12
Overhead tricep extension3x10
Push press 3x8
Jump on box 4x25

thomas smith
Posted on: Thu, 03/28/2013 - 00:55

im 15 5'10 170 will this workout do me anygood on the feild im looking for a workout for the offseason my positon is rb

Posted on: Sun, 03/10/2013 - 20:30

I am 13 years old, 5'6,and I weigh 110lbs. My goal is to get explosive power for football and since im a QB I want to gain arm strength will this work.