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3 Day Beginner Football Linemen

Linemen 3 Day Football Strength Beginner Week 1

Day 1

Exercise Set 1 R Set 2 R Set 3 R Set 4 R

Clean Pull from the Knee 40% 10 2 50% 5 2 55% 5 2

Squat- Low Bar 40% 10 3 50% 10 3 55% 10 3

Bench Press 40% 10 3 50% 10 3 55% 10 3

DB Bench 50% 10 3 55% 10 2

Lat Pulldown 50% 10 2 55% 10 2

Bar Curl 50% 10 2 55% 10 1

Neck 40% 10 1

Block Toss 10 1 10 1

Ab Work

Day 2 3 Day Football Strength Beginner Week 1

Exercise Set 1 R Set 2 R Set 3 R Set 4 R

Barbell Military Press 40% 10 3 50% 10 3

DB Step Ups 50% 10 2 55% 10 1

Low Row 50% 10 2 55% 10 1

Bar Shrug 50% 10 2 55% 10 1

Reverse Curl 50% 10 2 55% 10 1

Seated Calf 50% 10 2 55% 10 1

Block Toss 20 1

Knee-ups

Day 3 3 Day Football Strength Beginner Week 1

Exercise Set 1 R Set 2 R Set 3 R Set 4 R

Clean Pull from the Knee 50% 5 2 55% 5 3 60% 5 2

Squat- Low Bar 40% 10 2 50% 10 2

Incline Bench Press 40% 8 3 50% 8 3 55% 8 3

DB Incline 50% 8 3 55% 8 1

Lat Pulldown 50% 10 2 55% 10 1

DB Curl 50% 10 2 55% 10 1

DB Hold Max Time 1 Set

Partner Neck 40% 10 1

Ab Work
3 Day Beginner Football Linemen

Linemen 3 Day Football Strength Beginner Week 2

Day 1

Exercise Set 1 R Set 2 R Set 3 R Set 4 R

Clean Pull from the Knee 50% 5 2 55% 5 3 60% 5 3

Squat- Low Bar 50% 10 3 55% 10 3 60% 10 3

Bench Press 50% 10 3 55% 10 3 60% 10 3

DB Bench 50% 10 2 60% 10 2

Lat Pulldown 50% 10 2 55% 10 2 60% 10 1

Bar Curl 50% 10 2 55% 10 2 60% 10 1

Neck 50% 10 1

Block Toss 15 1 15 1

Ab Work

Day 2 3 Day Football Strength Beginner Week 2

Exercise Set 1 R Set 2 R Set 3 R Set 4

Barbell Military Press 40% 10 3 50% 10 3 55% 10 3

DB Step Ups 50% 10 3 55% 10 3 60% 10 3

Low Row 50% 10 2 55% 10 2

Bar Shrug 50% 10 2 55% 10 2

Reverse Curl 50% 10 2 55% 10 2

Seated Calf 50% 10 2 55% 10 2

Block Toss 20 1

Knee-ups

Day 3 3 Day Football Strength Beginner Week 2

Exercise Set 1 R Set 2 R Set 3 R Set 4 R

Clean Pull from the Knee 50% 5 2 55% 5 3 60% 5 3

Squat- Low Bar 50% 10 3 55% 10 2

Incline Barbell Press 50% 8 3 55% 8 3 60% 8 3

DB Incline 50% 8 3 60% 8 2

Lat Pulldown 50% 10 2 55% 10 2 60% 10 1

DB Curl 50% 10 2 55% 10 2 60% 10 1

DB Hold Max Time 1 Set

Partner Neck 50% 10 1

Ab Work
3 Day Beginner Football Linemen

Linemen 3 Day Football Strength Beginner Week 3

Day 1

Exercise Set 1 Set 2 Set 3 Set 4

Clean Pull from the Knee 50% 5 2 60% 5 3 65% 5 3

Squat- Low Bar 50% 10 3 60% 10 3 65% 10 3

Bench Press 50% 10 3 60% 10 3 65% 10 3

DB Bench 50% 10 2 60% 10 2

Lat Pulldown 50% 10 2 55% 10 2 60% 10 2

Bar Curl 50% 10 2 55% 10 2 60% 10 2

Neck 50% 10 2 55% 10 1

Block Toss 20 2 20 1

Ab Work

Day 2 3 Day Football Strength Beginner Week 3

Exercise Set 1 Set 2 Set 3 Set 4

Barbell Military Press 40% 10 3 50% 10 3 60% 10 2

DB Step Ups 50% 10 3 55% 10 3 60% 10 2

Low Row 50% 10 2 55% 10 2 60% 10 1

Bar Shrug 50% 10 2 55% 10 2 60% 10 1

Reverse Curl 50% 10 2 55% 10 2 60% 10 1

Seated Calf 50% 10 2 55% 10 2 60% 10 1

Block Toss 20 1

Knee-ups

Day 3 3 Day Football Strength Beginner Week 3

Exercise Set 1 Set 2 Set 3 Set 4

Clean Pull from the Knee 50% 5 2 55% 5 2 60% 5 2

Squat- Low Bar 50% 10 3 55% 10 3 60% 10 2

Incline Bench Press 50% 8 3 60% 8 3 65% 8 3

DB Incline 50% 8 2 60% 8 2

Lat Pulldown 50% 10 2 55% 10 2 60% 10 1

DB Curl 50% 10 2 55% 10 2 60% 10 1

DB Hold Max Time 1 Set

Partner Neck 55% 10 1

Ab Work
3 Day Beginner Football Linemen

Linemen 3 Day Football Strength Beginner Week 4

Day 1

Exercise Set 1 R Set 2 R Set 3 R Set 4 R

Clean Pull from the Knee 50% 5 2 60% 5 3 65% 5 3 70% 5 3

Squat- Low Bar 50% 10 3 60% 10 3 65% 8 3 70% 6 3

Bench Press 50% 10 3 60% 10 3 65% 8 3 70% 6 3

DB Bench 50% 8 2 60% 8 2 65% 8 2

Lat Pulldown 50% 8 2 60% 8 2 65% 8 2

Bar Curl 50% 8 2 60% 8 2 65% 8 2

Neck 50% 10 2 60% 10 1

Block Toss 20 2 20 1

Ab Work

Day 2 3 Day Football Strength Beginner Week 4

Exercise Set 1 R Set 2 R Set 3 R Set 4 R

Barbell Military Press 40% 10 3 50% 10 3 60% 8 3 65% 6 3

DB Step Ups 50% 8 3 60% 8 3 65% 8 3

Low Row 50% 8 2 60% 8 2 65% 8 2

Barbell Shrug 50% 8 2 60% 8 2 65% 8 2

Reverse Curl 50% 8 2 60% 8 2 65% 8 2

Seated Calf 50% 8 2 60% 8 2 65% 8 2

Block Toss 20 1

Knee-ups

Day 3 3 Day Football Strength Beginner Week 4

Exercise Set 1 R Set 2 R Set 3 R Set 4 R

Clean Pull from the Knee 50% 5 2 60% 5 3 65% 5 3 70% 5 3

Squat- Low Bar 50% 10 2 55% 8 2 60% 6 2

Incline Bench Press 50% 8 3 60% 8 3 65% 6 3 70% 6 3

DB Incline 50% 8 2 60% 8 2 65% 8 1

Lat Pulldown 50% 8 2 60% 8 2 65% 8 1

DB Curl 50% 8 2 60% 8 2 65% 8 1

DB Hold Max Time 1 Set

Partner Neck 55% 10 1

Ab Work
3 Day Beginner Football Linemen

Linemen 3 Day Football Strength Beginner Week 5

Day 1

Exercise Set 1 R Set 2 R Set 3 R Set 4 R

Clean Pull from the Knee 50% 5 3 60% 5 3 70% 5 3

Squat- Low Bar 50% 10 3 60% 8 3 70% 8 3 75% 6 3

Bench Press 50% 10 3 60% 8 3 70% 8 3 75% 6 3

DB Bench 55% 8 2 65% 8 2 70% 8 2

Lat Pulldown 55% 8 2 65% 8 2 70% 8 2

Bar Curl 55% 8 2 65% 8 2 70% 8 1

Neck 50% 10 2 60% 10 1

Block Toss 25 2 25 2

Ab Work

Day 2 3 Day Football Strength Beginner Week 5

Exercise Set 1 R Set 2 R Set 3 R Set 4 R

Barbell Military Press 50% 10 3 60% 8 3 65% 8 3 70% 6 3

DB Step Ups 60% 8 2 65% 8 2 70% 8 1

Low Row 60% 8 2 65% 8 2 70% 8 1

Bar Shrug 60% 8 2 65% 8 2 70% 8 1

Reverse Curl 60% 8 2 65% 8 2 70% 8 1

Seated Calf 60% 8 2 65% 8 2 70% 8 1

Block Toss 20 2 20 2

Knee-ups

Day 3 3 Day Football Strength Beginner Week 5

Exercise Set 1 R Set 2 R Set 3 R Set 4 R

Clean Pull from the Knee 50% 5 2 60% 5 3 70% 5 3

Squat- Low Bar 50% 10 3 55% 8 3 60% 6 2

Incline Bench Press 50% 8 3 60% 8 3 70% 8 3 75% 6 3

DB Incline 60% 8 3 65% 8 3 70% 8 1

Lat Pulldown 60% 8 2 65% 8 2 70% 8 1

DB Curl 60% 8 2 65% 8 2 70% 8 1

DB Hold Max Time 1 Set

Partner Neck 55% 10 1

Ab Work
3 Day Beginner Football Linemen

Linemen 3 Day Football Strength Beginner Week 6

Day 1

Exercise Set 1 Set 2 Set 3 Set 4

Clean Pull from the Knee 50% 5 3 60% 5 3 70% 5 3 75% 5 3

Squat- Low Bar 50% 10 3 60% 8 3 70% 6 3 75% 6 3

Bench Press 50% 10 3 60% 8 3 72% 6 3 75% 6 3

DB Bench 60% 8 2 70% 8 2 75% 8 2

Lat Pulldown 60% 8 2 70% 8 2 75% 8 2

Bar Curl 50% 8 2 60% 8 2 70% 8 2

Neck 50% 10 2 60% 10 1

Block Toss 25 2 25 1

Ab Work

Day 2 3 Day Football Strength Beginner Week 6

Exercise Set 1 Set 2 Set 3 Set 4

Barbell Military Press 50% 10 3 60% 8 3 70% 6 3 75% 6 2

DB Step Ups 60% 8 3 65% 8 3 70% 8 1

Low Row 60% 8 2 65% 8 2 70% 8 1

Bar Shrug 60% 8 2 65% 8 2 70% 8 1

Reverse Curl 60% 8 2 65% 8 2 70% 8 1

Seated Calf 50% 12 2 55% 12 2 60% 12 1

Block Toss 20 2 20 2

Knee-ups

Day 3 3 Day Football Strength Beginner Week 6

Exercise Set 1 Set 2 Set 3 Set 4

Clean Pull from the Knee 50% 5 2 60% 5 3 70% 5 3

Squat- Low Bar 50% 10 3 60% 8 3 65% 6 2

Incline Bench Press 50% 8 3 60% 8 3 70% 6 3 75% 6 3

DB Incline 60% 8 3 70% 8 3 75% 8 2

Lat Pulldown 60% 8 2 65% 8 2 70% 8 1

DB Curl 60% 8 2 65% 8 2 70% 8 1

DB Hold Max Time 1 Set

Partner Neck 50% 10 1

Ab Work