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Average: 4.l (l02 votes)
17
Main Goal: lncrease Strength
Workout Type: Full Body
Training Level: lntermediate
Days Per Week: 3
Equipment Required: Barbell, Bodyweight, Cables, Dumbbells,
Machines
Target Gender: Male & Female
Author: M&S Writers (/authors/mands-writer.html)
Off-5eason Football Training
Off-season footbaII workout designed to increase your strength and power, giving
you an edge on the fieId. SuitabIe for guys who have some Iifting experience..
Workout 5ummary
Workout Description
This off-season football workout is designed to increase your strength and power to give you the edge on
the football field. lt'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
(/exercises/main.html)). lf you need any help with this workout head to our forum (/forum/).
Daily Workout 5chedule:
Monday - Legs, Back and Biceps
Legs
Exercise Sets Reps
Squat (/exercises/squat.html) 5 6-8 (4 min rest)
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45 Degree Leg Press (/exercises/45-degree-leg-
press.html)
3 l2 (l min rest)
Back
Exercise Sets Reps
Lat Pull Down (/exercises/lat-pull-down.html) 4 6-8
Bent Over Row (/exercises/bent-over-row.html) 4 6-8
Biceps
Exercise Sets Reps
Preacher Curl (/exercises/preacher-curl.html) 3 6
Tuesday - Chest, Triceps, CaIves and Abs
Chest
Exercise Sets Reps
Barbell Bench Press (/exercises/barbell-bench-
press.html)
5 6-l0
Dumbbell Flys (/exercises/dumbbell-flys.html) 4 l0
Triceps
Exercise Sets Reps
Lying Tricep Extension (/exercises/lying-tricep-
extension.html) (skullcrusher)
5 8-l0
CaIves and Abs
Exercise Sets Reps
Seated calf Raise (/exercises/seated-calf-raise.html) 5 20, l5, l0, 8, 6
Decline Sit Ups (/exercises/decline-situp.html) 4 MAX
Wednesday: Rest Day
Thursday - Legs, Back and Biceps
Legs
Exercise Sets Reps
Squat (/exercises/squat.html) 5 6-8 (4 min rest)
45 Degree Leg Press (/exercises/45-degree-leg-
press.html)
3 l2 (l min rest)
Back
Exercise Sets Reps
Lat Pull Down (/exercises/lat-pull-down.html) 4 6-8
Bent Over Row (/exercises/bent-over-row.html) 4 6-8
Biceps
Exercise Sets Reps
Preacher Curl (/exercises/preacher-curl.html) 3 6
Friday - Chest, Triceps, CaIves and Abs
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Comments (346)
Add a comment
Chest
Exercise Sets Reps
Barbell Bench Press (/exercises/barbell-bench-
press.html)
5 6-l0
Dumbbell Flys (/exercises/dumbbell-flys.html) 4 l0
Triceps
Exercise Sets Reps
Lying Tricep Extension (/exercises/lying-tricep-
extension.html) (skullcrusher)
5 8-l0
CaIves and Abs
Exercise Sets Reps
Seated calf Raise (/exercises/seated-calf-raise.html) 5 20, l5, l0, 8, 6
Decline Sit Ups (/exercises/decline-situp.html) 4 MAX
Saturday and Sunday: Rest Days
Related Workouts
RELATED 5UPPLEMENT5
JB
Posted Mon, 05/24/20l0 - 07:03
Hi,
(/expert-guides/fat-loss)
(/expert-guides/whey-protein)
Pre-Workout Supplements (/expert-
guides/pre-workout)
How to Gain Weight (/expert-
guides/weight-gain)
BCAA Powder Supplements (/expert-
guides/bcaas)
Protein Powders Guide
(/store/category/protein.html)
View all » (/expert-guides)
(/workouts/off-season-
basebaII-strength-
workout.htmI)
Off-Season BasebaII
Strength Workout
(/workouts/off-season-
basebaII-strength-
workout.htmI)
(/workouts/marc-megna-
footbaII-training-program-
meaI-pIan)
Marc Megna's Off Season
FootbaII Workout Program
(/workouts/marc-megna-
footbaII-training-program-
meaI-pIan)
(/workouts/footbaII-strength-
workout.htmI)
3 Day WhoIe Body FootbaII
Strength Workout
(/workouts/footbaII-strength-
workout.htmI)
(/articIes/aj-hawk-tough-
training-footbaII-workout)
AJ Hawk Tough Training
FootbaII Workout
(/articIes/aj-hawk-tough-
training-footbaII-workout)

RATE & 5HARE
Average: 4.l (l02 votes)
Share Share Share Share More
ABOUT THE AUTHOR
M&S Writers (/authors/mands-writer.htmI)
M&S writers is a collection of all the other writers that
have published content on Muscle and Strength.
View all by M&S Writers » (/authors/mands-writer.html)
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This is a cool site, very helpful and informative!
l have started this workout as l enjoy the combination of routines etc, l just have two
questions.
l. l would like to add some specific shoulder exercises to it, which day should l do shoulder
exercises?
2. How much cardio should l do, and l assume l should do this at the end?
(Cardio for me would be swimming, running or cycle)
Thanks
Steve
Posted Mon, 05/24/20l0 - 08:50
For shoulders l would recommend a form of overhead pressing, such as seated or
standing barbell or dumbbell presses.
Cardio is completely up to you. You could perform it 3 to 5 times per week based on
what your goals are.
Jordan
Posted Tue, 02/08/20ll - l7:04
hey, im l4 years old, weigh l23 pounds and im 5'7. and im in 9th grade. if i do this
workout routine will i stunt my growth? cause i've played football before and want to
start again and am hoping to get good enough to get into college football and soon
into the NFL. and people say im too small to do it. will this workout routine help me?
Jon
Posted Sat, 03/05/20ll - l8:55
l would say lifting will not stunt your growth. Just eat vegetables(it sucks but you
have to), get lots of protien, and get faster, depending on the postition. You're
not too small, some nfl running backs are under 5-l0 (warrick dunn, maurice
jones-drew) but they are also very fast and bulky. Keep practicing every day,
play catch with people bigger or your size and run routes. Stay dedicated to your
dreams and dont pay attention to people who try to tell you that you won't make
it, anyone can make it to the nfl with enough practice and dedication, but you
gotta love it.
RonaId
Posted Sun, 06/26/20ll - 20:07
Also do alot of core exercises. Planks, sit-ups, crunches etc.. this will help you
with balance and be more elusive on the field. l would also recommend
plyometrics this will help you with your explosiveness and increase speed and
agility.
Eric
Posted Wed, l0/l2/20ll - l3:07
Hey im in the same boat as you on this and i went and actually talked with a
weight tainer and the best thing you can do is go on carb and protein splurges.
since ive started this ive gained a little wait but turned it quickly into muscle. Just
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remember your body needs nutrients to grow.
coIton
Posted Fri, 06/l5/20l2 - l6:02
yeah l'm l3 years old, weigh about l23-l28 and 5'9". l'm going into 8th grade
and pretty strong but i have to play up in a higher league for football. The weight
limit there is l70 so i am hoping to gain muscle and get stronger all around.
should i get a membership or a 3 month plan at 24 hour to do this routine? My
dad has a machine that has almost everything it i called the Free motion dual
cable cross, but i looked at the exercises and how to do the and i don't think it
would work for all of them. Please reply, thanks so much.
Dave PortIock
Posted Mon, l0/0l/20l2 - 22:07
This is a great workout to start but the body will adapt so you need to throw a
variation of the workouts at it. As for your size you are still growing. l coach high
school football and just remember size isn't everything its technique and
stamina. Allow youself to grow and work on you position related skills as well as
building your body up. Keep in mind you don't have to be chiseled to be a great
football player, your body just has to be able to do what you want it to.
B
Posted Sat, 05/l8/20l3 - l0:ll
THlS WlLL STUNT YOUR GROWTH. especially the leg workouts. l'd say that
you should do more things that don't require weight, like stretching for flexibility,
plyometrics for explosiveness, core, cardio, push-ups, wall push-ups etc. That
way you can become quicker. also do sprints, and work on your sprint speed. l
advise you to lift weights until you are at least l6 years of age. The only workout
with weights that l would recommend to you is sled push with weight, so that you
can improve your acceleration, but other than that, you should not be lifting or
moving any weight. grow first. besides, the most important weight lifting
workouts for football (i.e, cleans ,etc) aren't mentioned on this website anyways.
Work on things that just require body weight for now because by the time you
start lifting, you'll be more conditioned and better prepared.
Jnigga
Posted Mon, l2/02/20l3 - 20:29
Yea... You have no idea what you're talking about
JL
Posted Wed, 04/27/20ll - l3:00
Shoulders the day you do chest, greatest time to do them.
mike
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Posted Wed, 0l/ll/20l2 - 22:49
hi there,
lm 20 years old and played football all through high school. and am wanting to train and
get back into it as i begin to enter college. i took a few years off, kept up random work
outs and constantly played the game. but am wondering what is the best i can get in
order to get back in shape and ready to try and walk on to a school?
Jack
Posted Fri, 05/28/20l0 - 2l:5l
l workout at home and l dont have any machines so what exercises could l use to substitute
the 45 Degree Leg Press and the Lat Pull Downs?
Steve
Posted Sun, 05/30/20l0 - l5:06
For the leg pres you could do lunges, dumbbell squats or front squats. For lat pull
downs, you could do pullups or assisted pullups.
Iogan raymon
Posted Thu, 0l/06/20ll - 00:l4
you can use leg raises. they work good. make sure your hands are on the floor.
ryan keIIy
Posted Sun, 05/30/20l0 - 22:2l
my workout is little different but also very similar, what i do is on monday i do chest and back
along with squats then on tuesday i do bis tris and hangcleans wensday off and then repeat
the cycle take sat. and sun. off and thats it its been working pretty well for me this work out i
call it push pull
AngeIo
Posted Mon, 05/3l/20l0 - l9:4l
whats going on out there. my name is angelo im 6'l 270lbs at 2l% body fat. l was wanting
to get down to l0-l2% body fat by the time august comes. ive been on a strict diet and
workout 4 times a week. im just wondering how much cardio a day i would need to do and
also if fat burner pills are even a good investment. l already have a l20gram intake of
protien a day and also use creatine. So any info tht can help me out to reach my goal would
be great thanks
Steve
Posted Tue, 06/0l/20l0 - ll:36
l would recommend cardio 3 to 5 times per week. As far as fat loss supplements, here
are some top sellers:
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danieI
Posted Tue, 06/08/20l0 - ll:23
Will this routine add muscle mass?
Steve
Posted Tue, 06/08/20l0 - l7:04
Absolutely!
DamnReece
Posted Fri, 06/l0/20ll - ll:36
it will if u start to add more weight in your workouts, but it doesnt mean to add on
a whole lot jst enough so u can lift.
marcus
Posted Wed, 05/04/20ll - 20:l5
do u no any supplements for l4 to l5 year olds
you know
Posted Fri, 09/03/20l0 - 08:40
:O do u play football ?
Jose
Posted Wed, 05/l8/20ll - l4:l5
Yes l am a WR but hoping to be a QB my coach does workouts Mon.,Wed., and Fri.
With sat band sun off will this help??
Jeff
Posted Wed, 06/09/20l0 - l7:29
Hi my name is Jeff and l love this workout. l wanted to know if l do cardio immediately after l
get done lifting will it stop me from gaining strenght?
Steve
Posted Thu, 06/l0/20l0 - 07:44
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No, post-workout cardio shouldn't stop you from gaining strength.
john hays
Posted Sun, 06/l3/20l0 - l2:30
l have a question for you. What foods would i eat to give me mass
Steve
Posted Sun, 06/l3/20l0 - l7:33
You want to eat more calories then it takes to maintain bodyweight. Also eat at least 30
to 40 grams of protein every 2.5 to 3 hours, including whole milk, eggs, beef, protein
powder, fish, etc.
Jack
Posted Mon, 06/2l/20l0 - l3:50
Question. For the back exercises would i also have to work my lower back? like with a
Deadlift type exercise for example?
Steve
Posted Mon, 06/2l/20l0 - l5:06
Hi Jack,
The frequent squatting in the program will tax (work) your lower back quite a bit. You
could add in some deadlifts instead of lat pulldowns. l would try the workout for a week
as is, see how your back handles the squats, and then try adding in the deadlifts.
Stephen
Posted Mon, 06/2l/20l0 - 23:04
l've been trying to get in shape for football season and l've been doing the routine but l'm
not sure how much weight l should use for squat and bench and ect. Any suggestions???
Steve
Posted Tue, 06/22/20l0 - 09:09
Hi Stephen,
You want to use as much weight as possible. Always push for more reps on every set,
and add weight when you can perform the recommended number of reps.
danieI
Posted Wed, 06/23/20l0 - ll:29
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ls it ok to do bench press three times a week with doing this workout? What l want to do is
3xl0 for two weeks then 3x8 for 2 then 4x6 for 2 then 4x5 for 2 then 5x4 for 2 and 5x3 for 2
then max and i will start over from 3xl0.
Steve
Posted Wed, 06/23/20l0 - l5:24
Hi Daniel,
With that volume you should be OK.
trey
Posted Wed, 06/30/20l0 - l3:24
i have stoped working out after a few years and havnt lifted now in at least 3 months.will this
workout help get me bck on track where i need to be
Steve
Posted Wed, 06/30/20l0 - l3:38
Absolutely!
Jack
Posted Sun, 07/04/20l0 - l9:l8
Hey Steve!
My brother(l4) wanted to start this workout and l helped him make this workout based off of
it:
Monday & Thursday
Squat 5-l0x5
Leg Extensions(Monday) Leg Curls (Thursday) l2x3
Wide Grip Pull Ups MAXx4
Reverse Grip Bent over Row 6-8x4
Barbell Curls 8x4
Tuesday & Friday
Bench Press 6-l0x5
Dumbbell Flys l0x4
Close Grip Bench Press 6-l0x4
Standing Calf Raises l5x5
Decline Dumbbell Sit Ups MAXx4
Does that sound good?
Steve
Posted Tue, 07/06/20l0 - l4:52
Hi Jack,
l would recommend adding in some form of military/overhead press instead of close
grips. The closegrip bench press is a great choice, but an overhead press movement is
an essential. Also, you could cut out the flyes. As a beginner, he will receive very little
benefit from them.
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Ben
Posted Mon, 07/05/20l0 - l6:35
Hl. lm the quarterback on my high school football team.
is this workout a good one to do for a qwuarterback?
i also like to scramble (run). What should i do to improve speed and quickness.
Steve
Posted Tue, 07/06/20l0 - l4:53
Hi Ben,
This is a great overall strength builder, and would be good for a quarterback. For speed
and quickness, l might recommend performing sprints after each weight training
session.
Tim
Posted Mon, 07/l2/20l0 - 06:28
ls it a good idea to substitute the barbell bench press with the dumbell bench press? What
do you think is a better workout for gaining strength between the 2 workouts...
Steve
Posted Mon, 07/l2/20l0 - l4:57
Hi Tim,
The barbell bench press is better for overall strength, but the dumbbell bench press is
still a great exercise.
Jaiden
Posted Thu, 0l/l3/20ll - 09:49
As far as losing weight and doing this working what else should l do.
Jon
Posted Tue, 07/l3/20l0 - l7:56
Hey steve
lm hoping to put on a LOT of muscle like 40-60lbs for college football next year. This year im
just practicing and working out ... My highschool coach had us doing l set of 20 reps of
squats instead of small sets... ls this better or worse? Also l was interested in taking up
boxing to increase the quickness of my hands for catching... Wlll it work to do training
outside this workout regimen?
Steve
Posted Wed, 07/l4/20l0 - l3:42
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Hi Jon,
20 reps squats are a great approach. Either way you go, you can't go wrong.
For boxing, l would perform these workouts after weight training or on off lifting days.
christian
Posted Tue, 07/l3/20l0 - l8:20
if the weight room at my skool is only open monday-thursday how am i suppose to make this
work?
Steve
Posted Wed, 07/l4/20l0 - l3:44
Hi Christian,
You should do a workout on Monday, Wednesday and Thursday, cycling between the
workouts as structured. So one week you will squat twice, and one week bench twice.
Bobby
Posted Wed, 07/28/20l0 - 0l:l4
Hey steve, i was just wondering, im a soccer player(forward) and i wanted to work on my
speed and cardio, and also want alot of strength so i dont get pushed around, would this
workout be good for me? and instead of 3times a week, would it help if i do this workout
everyday, and get sundays off? and how do i know when to drink protein shakes, because
people say if ur drinking shakes, limit your cardio. All im saying is, i want to become faster
and stronger with as much muscle so im also lean looking, so im ripped but not jacked like a
bodybuilder.
Steve
Posted Wed, 07/28/20l0 - l4:l3
Hi Bobby,
This workout would be a very good choice. l wouldn't workout every day. To build
strength and muscle your body needs some time to rest and repair itself.
You don't have to limit your cardio as long as you are eating enough.
Here is an article that might help you with the diet end of things:
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
(https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-diet.html)
Adam
Posted Wed, 08/04/20l0 - 0l:52
Can l use this workout during football season or use a diferent one?
And for the weight should l be using what l max out at less?
5lTE
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