Workout Routines

Lift Like a Linebacker for More Size and Strength

Carolina’s Luke Kuechly is one of the NFL’s most dominant defenders. Here's his workout.

Luke Keuchly NFL's Carolina Panthers
Duration 30 min
Exercises 6
Equipment Yes

No linebacker in football has accomplished more in the last five years than the Panthers’ Luke Kuechly (pronounced KEEK-lee). At Boston College, he led his team and the ACC in tackles as a true freshman in 2009. Each of the next two years he led the entire nation in tackles, earning consensus first team All-American honors and a slew of other awards.

From there he entered the NFL draft and was picked ninth overall by the Carolina Panthers, then won Defensive Rookie of the Year in 2012 and NFL Defensive Player of the Year in 2013. About the only individual award he hasn’t won is a Super Bowl MVP—and he’s working on it.

“It keeps you motivated,” says Kuechly of his early success. “You’ve set the bar, and anything less than that isn’t where you want to be. So for me, it’s keep going, take coaching, work hard in the weight room and on the field, and keep myself at that level.”

Did You Know?

Kuechly amassed 164 combined tackles to lead the league his rookie season and has been a top linebacker in the NFL ever since.

The workout below was designed by Panthers strength and conditioning coach Joe “Big House” Kenn.

The Workout Lift Like Luke

Exercise 1A

Neutral-Grip Log Bar Chain Bench Press
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5 sets
5 reps
-- rest
Superset with exercise below.

Exercise 1B

Machine Row
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5 sets
8 reps
-- rest

Exercise 2A

Hang Clean You'll need: Barbell How to
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6 sets
2 reps
30 sec rest
Superset with exercise below.

Exercise 2B

Verticle Jump
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6 sets
8 reps
-- rest

Exercise 3A

Machine Row
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5 sets
8 reps
-- rest
Superset with exercise below.

Exercise 3B

Terminal Knee Extension
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3 sets
10 reps
-- rest
With a band looped around the back of your knee, extend your legs to a full lockout.
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