Workout Summary
- 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
Workout Description
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
| Exercise | Sets | Reps |
|---|---|---|
| 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
| Exercise | Sets | Reps |
|---|---|---|
| 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
Wednesday: Off
Thursday: Vernon Davis' Upper Body Workout
Friday: Vernon Davis' Sample Lower Body Workout
Weekends: Off
After finishing 8-12 weeks of Vernon's workout, you may want to take a week to deload before restarting the program, or (if your goals have changed) selecting a new workout program.
Planning on giving Vernon’s workout a shot? Got specific questions about Vernon Davis' workout? Let us know in the comments section below!
23 Comments
I don’t have much time.can I do upper, lower and then full body?
You can, or you can find a workout that you can do here that will work with your schedule.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Hi josh, would you give me 4 days PPL program ?
Hi FATİH,
You can utilize really any PPL split on a 4 day per week schedule if you wish. We don't have many PPL programs, so I'll look to add more in the future.
Hi Josh,
Thank you for your prompt reply. If would it be possible can you check my PPL program ? I will do 4 days in a week. I will change respectively last part as ( one week push , one week pull and one week legs)
PUSH
Barbell Bench Press 4*12-10-8 -6 increasing lift
Barbell Overhead Press 4*12-10-8 -6 increasing lift
Incline Dumbell Bench press 4*12-10-8 -6 increasing lift
Dumbbell Shoulder Press 4*12-10-8 -6 increasing lift
Seated Dumbell Chest Fly 4*10
Seated Dumbell Lateral Raise 4*10
Dips 4*10
Cable chest press 3*10 increasing lift low and high hold
Barbell skull crushers 4*10
Triceps Pushdown 4*12-10-8 -6 increasing lift
--------------------------------------------------------------------------------------------------
PULL
Deadlift 4*12-10-8 -6 increasing lift
Pull Ups 4*6
Barbel Rows 4*12-10-8 -6 increasing lift
Pullovers 4*12-10-8 -6 increasing lift
Dumbbell Rear Deltoid Raise 4*10
Cable Face Pull 4*12-10-8 -6 increasing lift
Barbell Curls 4*12-10-8 -6 increasing lift
Dumbell Curls 4*12-10-8 -6 increasing lift
Hummer Curls 4*12-10-8 -6 increasing lift
--------------------------------------------------------------------------
LEGS
Squat 4*12-10-8 -6 increasing lift
Romanian Deadlift 4*12-10-8 -6 increasing lift
Leg Press 4*12-10-8 -6 increasing lift
Lunges 4*12-10-8 -6 increasing lift
Leg Extensions 4*12-10-8 -6 increasing lift
Standing Calf Raise 4*10
Lying leg curls 4*10
Hi FATİH,
This looks like a really solid workout program to me!
Hi josh,
Thank you advice, after this program I will update you.
Hi, can I train 3 times a week for this program?
Hi Andreii,
Sure, just alternate between workouts on your training days.
How much weight should I start off with ? My 2 Rep Max For Bench Pressing Is 155lb And I Weigh 135lb
Hi Tray,
Whatever weight you can comfortably lift during the prescribed rep range. With these rep ranges 70-85% of your max should do the trick.
Hope this helps!
M&S,
why is there no exercise for the triceps in this program and how can I incorporate it? Thanks
Hi Luke,
You can add in a tricep exercise to the upper body days. I'd recommend tricep dips for a similar set and rep count.
Hope this helps!
On Lower/Leg day,
whats best replacement for leg press? (in order to keep the push - pull going) or is it best to do Squats Twice?
Hi Rob,
Yes. However, I'd go with the front squat for a more quad dominant movement.
Hope this helps! How're you liking the program?
Hello how much should we increase weight by each week? How long should we do this workout for?
Hi Nico,
Perform the split for up to 12 weeks and try to increase the weight used when possible. No specific recommendations for weekly increases, as everyone progresses at different rates. So long as you are increasing the weight you use over time, you should reach your goals.
Hope this helps!
This isn't a push pull workout this is a upper lower split
Hi Mark,
Technically it's both, an upper/lower program with push/pull supersets.
This is work out good for women as well? Do you use the same weight for each of the four reps? I'm interested in finding something that is quick and will help tone... this seems perfect!
Hi Samantha,
Absolutely! Women can use this training program and see fantastic results.
As for weight, you want to increase the amount you use as the reps decrease each set.
Hope this helps!
Hello. If i dont have equipment for Hammer Strength Row then what is the alternative exercise?
Hi Imre,
Any row variation will be a fine substitution here. Personally, I'd go with a dumbbell row, but you could do barbell rows or cable rows.
Hope this helps!