- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration12 weeks
- Days Per Week4
- Time Per Workout45-60 minutes
- Equipment RequiredBarbell, Bodyweight, Dumbbells, Machines
- Target Gender Male & Female
- Workout PDF Download Workout
We recently traveled to Washington D.C. to team up with MuscleTech athlete and Pro Football Player, Vernon Davis, to bring you some of his All-Pro training secrets.
In this video, Vernon gives us his favorite upper body workout routine to put on muscle size during his off-season.
Since Vernon has such a hectic schedule, he has to fit a lot of work into a brief amount of time, even in the off-season. That’s why he chooses to perform push/pull supersets when weight training.
Substitute this workout as the upper day for your normal upper/lower split or pair it with Vernon Davis' sample leg day workout below to create your own muscle building upper/lower program.
Watch the video (3:12)
As mentioned, Vernon likes to perform this workout during his offseason to put on upper body muscle mass.
But even if you don’t play football, you can still use this program yourself to get jacked and strong like Vernon.
Vernon Davis' Upper Body Workout
|1a. Barbell Bench Press||4||15, 12, 8, 6|
|1b. Hammer Strength Row||4||15, 12, 8, 6|
|2a. Barbell Military Press||4||15, 12, 8, 6|
|2b. Pull Ups*||4||10-15|
|3a. Dumbbell Curls||4||15, 12, 8, 6|
|3b. Dumbbell Shrugs||4||15, 12, 8, 6|
*Once you reach 15 reps or failure, utilize a slow eccentric to come back to the starting position.
Vernon likes to use supersets during his workouts to add an endurance and conditioning factor. And since he supersets a push exercise with a pull exercise, he has enough energy to tackle both lifts with a high level of intensity.
To perform a superset, you’ll do both exercises (for example: 1a and 1b) one right after another with no rest in between exercises.
Upon finishing your superset, you’ll take your rest period. Vernon prefers to take longer rest periods of 2-3 minutes to fully recover from each superset.
Need help finding a leg day program to pair this upper body day with? Try out this sample program based on Vernon's training philosophies!
Vernon Davis' Sample Lower Body Workout
|1a. Squat||4||15, 12, 8, 6|
|1b. Romanian Deadlift||4||15, 12, 8, 6|
|2a. Leg Press||4||15, 12, 8, 6|
|2b. Leg Curl||4||15, 12, 8, 6|
|3a. Dumbbell Lunge||4||15, 12, 8, 6|
|3b. Calf Raise||4||10-15|
Or try one of these:
- 2 Day Squat Workout For Improved Size & Strength
- Power Muscle Burn Leg Workout
- Project WHEELS: The Ultimate Hybrid Program for Leg Size and Strength
- Why You Need to Have More Leg Days (Workouts Included)
You can do Vernon’s workout for 8-12 weeks. Just make sure to alternate it with a leg day to get a full program. A 2 days on 1 day off while performing this program twice a week and a leg program at least twice a week would be a great option for those looking to build an athletic physique like Vernon Davis.
Here is an example of what this would look:
Monday: Vernon Davis' Upper Body Workout
Tuesday: Vernon Davis' Sample Lower Body Workout
Thursday: Vernon Davis' Upper Body Workout
Friday: Vernon Davis' Sample Lower Body Workout
Planning on giving Vernon’s workout a shot? Got specific questions about Vernon Davis' workout? Let us know in the comments section below!