Football 

6 week mid-summer Linemen Plan

Presented by

Monday SHOULDER SERIES

Week 1

Week 2

DB Standing T.Y.I Raise w/ Thumbs Up

CORE SERIES

2x8 each 2x:15 each Warm-Up, 4x5 2x12, 2x10 3x12 2x12, 2x10

2x10 each 2x:20 each Warm-Up, 4x4 2x10, 2x8 3x10 2x10, 2x8

Bridge series (Right / Prone / Left) Trap Bar Deadllift Barbell Bench Press ROMANIAN DEAD LIFT (RDL) INVERTED ROW
Wednesday SHOULDER SERIES

DB L.W.I Press w/ Thumbs Up

CORE SERIES

2x8 each 2x:08 each Warm-Up, 2x8, 2x6 As many sets as required As many sets as required As many sets as required

2x10 each 2x:10 each Warm-Up, 2x6, 2x5 As many sets as required As many sets as required As many sets as required

Dead Bug Series (R/R, L/L, R/L, L/R, All 4) DUMBBELL SUMO SQUAT Dips x 30 total reps HYPEREXTENSION x 30 Total Reps Pull-Ups x 50 total reps
Friday SHOULDER SERIES

DB Lying T.Y.I Raise w/ Thumbs Up

CORE SERIES

2x8 each 2x3 each Warm-Up, 4x5 2x12, 2x10 3x10 1x15, 1x12, 1x10, 1x8

2x12 each 2x4 each Warm-Up, 4x4 2x10, 2x8 3x12 1x12, 10, 1x8, 1x6

1-Leg Lowering (Middle/Diagonal/Lateral) POWER CLEAN SHRUG INCLINE BENCH PRESS bench setting @ 30deg GLUTE HAM RAISE TWO-ARM DB ROW bench setting at 30deg incline

Football 
6 week mid-summer Linemen Plan

Presented by

Monday SHOULDER SERIES

Week 3

Week 4

DB Standing T.Y.I Raise w/ Thumbs Up

CORE SERIES

2x10 each 2x:25 each Warm-Up, 2x4, 2x3 2x10, 2x8 each 3x10 4x10

2x12 each 2x:30 each Warm-Up, 4x3 2x8, 2x6 each 3x8 4x8

Bridge series (Right / Prone / Left) HANG SHRUG BARBELL BENCH PRESS ROMANIAN DEAD LIFT (RDL) INVERTED ROW
Wednesday SHOULDER SERIES

DB L.W.I Press w/ Thumbs Up

CORE SERIES

2x10 each 2x:10 each Warm-Up, 2x8, 2x6 As many sets as required As many sets as required As many sets as required

2x12 each 2x:12 each Warm-Up, 2x6, 2x5 As many sets as required As many sets as required As many sets as required

Dead Bug Series (R/R, L/L, R/L, L/R, All 4) BARBELL FRONT SQUAT DIPS x 30 total reps REVERSE HYPER x 30 Total Reps CHIN-UPs x 40 total reps
Friday SHOULDER SERIES

DB Lying T.Y.I Raise w/ Thumbs Up

CORE SERIES

2x10 each 2x4 each Warm-Up, 4x3 2x10, 2x8 3x6 4x8 1x15, 1x12, 1x10, 1x8

2x12 each 2x5 each Warm-Up, 4x3 2x8, 2x6 3x8 4x6 1x12, 10, 1x8, 1x6

1-Leg Lowering (Middle/Diagonal/Lateral) HIGH PULL INCLINE BENCH GLUTE HAM RAISE TWO-ARM DB ROW TWO-ARM DB ROW bench setting at 30deg incline

Football 
6 week mid-summer Linemen Plan

Presented by

Monday SHOULDER SERIES

Week 5

Week 6

DB Standing T.Y.I Raise w/ Thumbs Up

CORE SERIES

2x12 each 2x:30 each Warm-Up, 4x3 2x10, 2x8 3x8 4x10

2x15 each 2x:40 each Warm-Up, 2x3, 2x2 2x8, 2x6 3x6 4x8

Bridge series (Right / Prone / Left) HIGH PULL BARBELL BENCH PRESS ROMANIAN DEAD LIFT (RDL) INVERTED ROW
Wednesday SHOULDER SERIES

DB L.W.I Press w/ Thumbs Up

CORE SERIES

2x12 each 2x:12 each Warm-Up, 2x5, 2x4 As many sets as required 3x3 each

2x15 each 2x:15 each Warm-Up, 2x4, 2x3 As many sets as required 3x4 each

Dead Bug Series (R/R, L/L, R/L, L/R, All 4) BARBELL FRONT SQUAT WEIGHTED DIPS x30 TOTAL REPS SUPERMAN SERIES all four / upper / opposite R&L / opposite L&R controlled movement - pause at top for 1sec PULL-UPS x 40 total reps
Friday

As many sets as required

As many sets as required

DB Lying T.Y.I Raise w/ Thumbs Up

CORE SERIES

2x12 each 2x5 each Warm-Up, 4x3 2x10, 2x8 3x8 2x6, 2x5 1x15, 1x12, 1x10, 1x8

2x15 each 2x6 each Warm-Up, 4x2 2x8, 2x6 3x10 4x5 1x12, 10, 1x8, 1x6

1-Leg Lowering (Middle/Diagonal/Lateral) POWER CLEAN INCLINE BENCH GLUTE HAM RAISE TWO-ARM DB ROW TWO-ARM DB ROW