Workout Routines

The football-body workout routine

Use gridiron training to get the build of an NFL athlete.

by
Football Training
Bob Levey/Getty Images
Bob Levey/Getty Images
Duration 30-45
Exercises 5-7
Equipment Yes

Football players need a combination of speed, strength, agility, and power to be successful on the field—and that means a lot of time in the gym. To train right, football players need to hit a range of areas, and that’s why we’ve put together this all-around workout for you to add to your routine.

Frequency

Perform each of the workouts (I, II, III, and IV) once per week. Try and schedule your training so that you perform workouts I and II on back-to-back days, and then rest a day after that. Perform workouts III and IV on back-to-back days, followed by two days off.

How to do it

Perform the exercise pairs (marked A and B) as alternating sets, resting the prescribed amount of time between each set. So you'll do one set of A, rest, then one set of B, rest again, and repeat for all the prescribed sets.

Perform the remaining exercises as straight sets, completing all the prescribed sets for one exercise before moving on to the next. Some exercises call for you to "work up" to a weight that's the most you can use for a given rep range. This is called your "rep max," or RM. A "3RM" would indicate a three-rep max (a weight with which you can perform only three reps).

Perform increasingly heavier warm-up sets of no more than six reps to gradually arrive at your RM weight (the warm-up sets should not be very stressful). Make sure you perform at least five sets total for the exercise.

The football body workout Day 1: Legs, back, abs

Exercise 1.

Box Squat You'll need: Dumbbells How to
Box Squat  thumbnail
5 sets
3 reps
As needed rest

Exercise 2.

Bulgarian Split Squat You'll need: Dumbbells How to
Bulgarian Split Squat thumbnail
3 sets
8 each leg reps
180 sec. rest

Exercise 3A

Weighted Back Extension You'll need: Bench How to
Weighted Back Extension thumbnail
4 sets
12 reps
0 sec. rest

Exercise 3B

Dumbbell Side Bend You'll need: Dumbbells How to
Dumbbell Side Bend  thumbnail
4 sets
12 each side reps
90 sec. rest

Exercise 4.

Sprinter Situp You'll need: No Equipment How to
Sprinter Situp  thumbnail
5 sets
3 reps
As needed rest

The football body workout Day 2: Chest, arms, back, shoulders

Exercise 1.

Bench Press You'll need: Barbell How to
Bench Press thumbnail
5 sets
3 reps
As needed rest

Exercise 2.

Neutral-Grip Floor Press You'll need: Dumbbells How to
Neutral-Grip Floor Press thumbnail
4 sets
8,8,6,5 reps
180 sec. rest

Exercise 3.

Dumbbell Row You'll need: Dumbbells How to
Dumbbell Row thumbnail
2 sets
8, 20-25 reps
120 sec. rest

Exercise 4A.

Seated dumbbell lateral raise You'll need: Dumbbells How to
Seated dumbbell lateral raise thumbnail
3 sets
10 reps
0 sec. rest

Exercise 4B.

Seated Dumbbell Clean You'll need: Dumbbells How to
Seated Dumbbell Clean  thumbnail
3 sets
10 reps
90 sec. rest

Exercise 5.

Zottman Curl You'll need: Dumbbells How to
Zottman Curl  thumbnail
3 sets
8 reps
60 sec. rest

The football body workout Day 3: Legs, back, shoulders, abs

Exercise 1.

High Box Jump You'll need: Box How to
High Box Jump thumbnail
8 sets
2 reps
45 sec. rest

Exercise 2.

Reverse Lunge You'll need: Dumbbells How to
Reverse Lunge thumbnail
3 sets
10 each leg reps
120 sec. rest
Perform with barbell. Add knee lift to end of move.

Exercise 3.

Dumbbell One-Arm Swing You'll need: Dumbbells How to
exercise image placeholder
3 sets
15 (each arm) reps
90 sec. rest

Exercise 4A.

Plank You'll need: No Equipment How to
Plank thumbnail
3 sets
Hold for 30 sec reps
0 sec. rest

Exercise 4B.

Weighted Situp You'll need: Weight Plates How to
Weighted Situp  thumbnail
3 sets
15 reps
30 sec. rest

The football body workout Day 4: Arms, shoulders, traps

Exercise 1.

Plyo Pushup You'll need: No Equipment How to
Plyo Pushup thumbnail
8 sets
5 reps
45 sec. rest

Exercise 2

Chinup You'll need: Pullup Bar How to
Chinup thumbnail
3 sets
30 sec AMRAP reps
120 sec. rest

Exercise 3A.

Incline Dumbbell Bench Press You'll need: Dumbbells How to
Incline Dumbbell Bench Press thumbnail
3 sets
10 reps
0 sec. rest

Exercise 3B.

Face Pull You'll need: Cable Machine How to
Face Pull  thumbnail
3 sets
12 reps
120 sec. rest

Exercise 4.

Shrug You'll need: Dumbbells How to
Shrug thumbnail
3 sets
30 sec AMRAP reps
120 sec rest
Use dumbells.

Exercise 5A.

Hammer Curl You'll need: Dumbbells How to
Hammer Curl thumbnail
3 sets
30 sec AMRAP per side reps
120 sec. rest
Alternate arms.

Exercise 5B

Triceps Pushdown You'll need: Elastic Band How to
Triceps Pushdown thumbnail
3 sets
20 reps
60 sec. rest
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