3 Day Beginner Football Linemen

Linemen Day 1
Exercise

3 Day Football Strength Beginner Week 1

Set 1 10 10 10 10 10 10 10 10

R 2 3 3 3 2 2 1 1

Set 2 50% 50% 50% 55% 55% 55% 5 10 10 10 10 10

R 2 3 3 2 2 1

Set 3 55% 55% 55% 5 10 10

R 2 3 3

Set 4

R

Clean Pull from the Knee 40% Squat- Low Bar Bench Press DB Bench Lat Pulldown Bar Curl Neck Block Toss Ab Work 40% 40% 50% 50% 50% 40%

10

1

Day 2
Exercise Barbell Military Press DB Step Ups Low Row Bar Shrug Reverse Curl Seated Calf Block Toss Knee-ups

3 Day Football Strength Beginner Week 1
Set 1 40% 50% 50% 50% 50% 50% 10 10 10 10 10 10 20 R 3 2 2 2 2 2 1 Set 2 50% 55% 55% 55% 55% 55% 10 10 10 10 10 10 R 3 1 1 1 1 1 Set 3 R Set 4 R

Day 3
Exercise

3 Day Football Strength Beginner Week 1
Set 1 5 10 8 8 10 10 R 2 2 3 3 2 2 Set 2 55% 50% 50% 55% 55% 55% 5 10 8 8 10 10 R 3 2 3 1 1 1 55% 8 3 Set 3 60% 5 R 2 Set 4 R

Clean Pull from the Knee 50% Squat- Low Bar Incline Bench Press DB Incline Lat Pulldown DB Curl DB Hold Partner Neck Ab Work 40% 40% 50% 50% 50%

Max Time 1 Set 40% 10 1

3 Day Beginner Football Linemen

Linemen Day 1
Exercise

3 Day Football Strength Beginner Week 2

Set 1 5 10 10 10 10 10 10 15

R 2 3 3 2 2 2 1 1

Set 2 55% 55% 55% 60% 55% 55% 5 10 10 10 10 10

R 3 3 3 2 2 2

Set 3 60% 60% 60% 5 10 10

R 3 3 3

Set 4

R

Clean Pull from the Knee 50% Squat- Low Bar Bench Press DB Bench Lat Pulldown Bar Curl Neck Block Toss Ab Work 50% 50% 50% 50% 50% 50%

60% 60%

10 10

1 1

15

1

Day 2
Exercise Barbell Military Press DB Step Ups Low Row Bar Shrug Reverse Curl Seated Calf Block Toss Knee-ups

3 Day Football Strength Beginner Week 2
Set 1 40% 50% 50% 50% 50% 50% 10 10 10 10 10 10 20 R 3 3 2 2 2 2 1 Set 2 50% 55% 55% 55% 55% 55% 10 10 10 10 10 10 R 3 3 2 2 2 2 Set 3 55% 60% 10 10 R 3 3 Set 4

Day 3
Exercise

3 Day Football Strength Beginner Week 2
Set 1 5 10 8 8 10 10 R 2 3 3 3 2 2 Set 2 55% 55% 55% 60% 55% 55% 5 10 8 8 10 10 R 3 2 3 2 2 2 60% 60% 10 10 1 1 60% 8 3 Set 3 60% 5 R 3 Set 4 R

Clean Pull from the Knee 50% Squat- Low Bar Incline Barbell Press DB Incline Lat Pulldown DB Curl DB Hold Partner Neck Ab Work 50% 50% 50% 50% 50%

Max Time 1 Set 50% 10 1

3 Day Beginner Football Linemen

Linemen Day 1
Exercise

3 Day Football Strength Beginner Week 3

Set 1 5 10 10 10 10 10 10 20 2 3 3 2 2 2 2 2 60% 60% 60% 60% 55% 55% 55%

Set 2 5 10 10 10 10 10 10 20 3 3 3 2 2 2 1 1 60% 60% 65% 65% 65%

Set 3 5 10 10 3 3 3

Set 4

Clean Pull from the Knee 50% Squat- Low Bar Bench Press DB Bench Lat Pulldown Bar Curl Neck Block Toss Ab Work 50% 50% 50% 50% 50% 50%

10 10

2 2

Day 2
Exercise Barbell Military Press DB Step Ups Low Row Bar Shrug Reverse Curl Seated Calf Block Toss Knee-ups

3 Day Football Strength Beginner Week 3
Set 1 40% 50% 50% 50% 50% 50% 10 10 10 10 10 10 20 3 3 2 2 2 2 1 50% 55% 55% 55% 55% 55% Set 2 10 10 10 10 10 10 3 3 2 2 2 2 60% 60% 60% 60% 60% 60% Set 3 10 10 10 10 10 10 2 2 1 1 1 1 Set 4

Day 3
Exercise

3 Day Football Strength Beginner Week 3
Set 1 5 10 8 8 10 10 2 3 3 2 2 2 55% 55% 60% 60% 55% 55% Set 2 5 10 8 8 10 10 2 3 3 2 2 2 60% 60% 10 10 1 1 60% 60% 65% Set 3 5 10 8 2 2 3 Set 4

Clean Pull from the Knee 50% Squat- Low Bar Incline Bench Press DB Incline Lat Pulldown DB Curl DB Hold Partner Neck Ab Work 50% 50% 50% 50% 50%

Max Time 1 Set 55% 10 1

3 Day Beginner Football Linemen

Linemen Day 1
Exercise

3 Day Football Strength Beginner Week 4

Set 1 5 10 10 8 8 8 10 20

R 2 3 3 2 2 2 2 2

Set 2 60% 60% 60% 60% 60% 60% 60% 5 10 10 8 8 8 10 20

R 3 3 3 2 2 2 1 1

Set 3 65% 65% 65% 65% 65% 65% 5 8 8 8 8 8

R 3 3 3 2 2 2

Set 4 70% 70% 70% 5 6 6

R 3 3 3

Clean Pull from the Knee 50% Squat- Low Bar Bench Press DB Bench Lat Pulldown Bar Curl Neck Block Toss Ab Work 50% 50% 50% 50% 50% 50%

Day 2
Exercise Barbell Military Press DB Step Ups Low Row Barbell Shrug Reverse Curl Seated Calf Block Toss Knee-ups

3 Day Football Strength Beginner Week 4
Set 1 40% 50% 50% 50% 50% 50% 10 8 8 8 8 8 20 R 3 3 2 2 2 2 1 Set 2 50% 60% 60% 60% 60% 60% 10 8 8 8 8 8 R 3 3 2 2 2 2 Set 3 60% 65% 65% 65% 65% 65% 8 8 8 8 8 8 R 3 3 2 2 2 2 Set 4 65% 6 R 3

Day 3
Exercise

3 Day Football Strength Beginner Week 4
Set 1 5 10 8 8 8 8 R 2 2 3 2 2 2 Set 2 60% 55% 60% 60% 60% 60% 5 8 8 8 8 8 R 3 2 3 2 2 2 Set 3 65% 60% 65% 65% 65% 65% 5 6 6 8 8 8 R 3 2 3 1 1 1 70% 6 3 Set 4 70% 5 R 3

Clean Pull from the Knee 50% Squat- Low Bar Incline Bench Press DB Incline Lat Pulldown DB Curl DB Hold Partner Neck Ab Work 50% 50% 50% 50% 50%

Max Time 1 Set 55% 10 1

3 Day Beginner Football Linemen

Linemen Day 1
Exercise Clean Pull from the Knee Squat- Low Bar Bench Press DB Bench Lat Pulldown Bar Curl Neck Block Toss Ab Work

3 Day Football Strength Beginner Week 5

Set 1 50% 50% 50% 55% 55% 55% 50% 5 10 10 8 8 8 10 25

R 3 3 3 2 2 2 2 2

Set 2 60% 60% 60% 65% 65% 65% 60% 5 8 8 8 8 8 10 25

R 3 3 3 2 2 2 1 2

Set 3 70% 70% 70% 70% 70% 70% 5 8 8 8 8 8

R 3 3 3 2 2 1

Set 4

R

75% 75%

6 6

3 3

Day 2
Exercise Barbell Military Press DB Step Ups Low Row Bar Shrug Reverse Curl Seated Calf Block Toss Knee-ups

3 Day Football Strength Beginner Week 5
Set 1 50% 60% 60% 60% 60% 60% 10 8 8 8 8 8 20 R 3 2 2 2 2 2 2 Set 2 60% 65% 65% 65% 65% 65% 8 8 8 8 8 8 20 R 3 2 2 2 2 2 2 Set 3 65% 70% 70% 70% 70% 70% 8 8 8 8 8 8 R 3 1 1 1 1 1 Set 4 70% 6 R 3

Day 3
Exercise Clean Pull from the Knee Squat- Low Bar Incline Bench Press DB Incline Lat Pulldown DB Curl DB Hold Partner Neck Ab Work

3 Day Football Strength Beginner Week 5
Set 1 50% 50% 50% 60% 60% 60% 5 10 8 8 8 8 R 2 3 3 3 2 2 Set 2 60% 55% 60% 65% 65% 65% 5 8 8 8 8 8 R 3 3 3 3 2 2 Set 3 70% 60% 70% 70% 70% 70% 5 6 8 8 8 8 R 3 2 3 1 1 1 75% 6 3 Set 4 R

Max Time 1 Set 55% 10 1

3 Day Beginner Football Linemen

Linemen Day 1
Exercise Clean Pull from the Knee Squat- Low Bar Bench Press DB Bench Lat Pulldown Bar Curl Neck Block Toss Ab Work

3 Day Football Strength Beginner Week 6

Set 1 50% 50% 50% 60% 60% 50% 50% 5 10 10 8 8 8 10 25 3 3 3 2 2 2 2 2 60% 60% 60% 70% 70% 60% 60%

Set 2 5 8 8 8 8 8 10 25 3 3 3 2 2 2 1 1 70% 70% 72% 75% 75% 70%

Set 3 5 6 6 8 8 8 3 3 3 2 2 2 75% 75% 75%

Set 4 5 6 6 3 3 3

Day 2
Exercise Barbell Military Press DB Step Ups Low Row Bar Shrug Reverse Curl Seated Calf Block Toss Knee-ups

3 Day Football Strength Beginner Week 6
Set 1 50% 60% 60% 60% 60% 50% 10 8 8 8 8 12 20 3 3 2 2 2 2 2 60% 65% 65% 65% 65% 55% Set 2 8 8 8 8 8 12 20 3 3 2 2 2 2 2 70% 70% 70% 70% 70% 60% Set 3 6 8 8 8 8 12 3 1 1 1 1 1 75% Set 4 6 2

Day 3
Exercise Clean Pull from the Knee Squat- Low Bar Incline Bench Press DB Incline Lat Pulldown DB Curl DB Hold Partner Neck Ab Work

3 Day Football Strength Beginner Week 6
Set 1 50% 50% 50% 60% 60% 60% 5 10 8 8 8 8 2 3 3 3 2 2 60% 60% 60% 70% 65% 65% Set 2 5 8 8 8 8 8 3 3 3 3 2 2 70% 65% 70% 75% 70% 70% Set 3 5 6 6 8 8 8 3 2 3 2 1 1 75% 6 3 Set 4

Max Time 1 Set 50% 10 1

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