Workout Summary:

Training Level: Intermediate Main Goal: Increase Strength Days Per Week: 3 Workout Type: Full Body Designed By: M&S Writers User Rating: Poor Okay Good Great Awesome Average: 4.1 (46 votes)

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Description of Workout:
This off-season football workout is designed to increase your strength and power to give you the edge on the football field. It's suitable for guys that have done some light weight training before. The workout hits eat muscle group twice per week. There are 2 basic routines that you will perform twice per week. The best way to do this workout is Monday/Tuesday - Rest Thursday/Friday. You need the rest day in between. The workout is designed for strength. So this means low reps, heavy weights and ample rest times. Make sure you keep your form perfect on all exercises (you can use the links to check out our exercise guides). If you need any help with this workout head to our forum.

Daily Workout Schedule:

Monday - Legs, Back, Biceps

Legs Exercise Squat 45 Degree Leg Press Back Exercise Lat Pull Down Bent Over Row Biceps Exercise Preacher Curl
Tuesday - Chest, triceps, Calves, Abs

Sets 5 3 Sets 4 4 Sets 3

Reps 6-8 (4 min rest) 12 (1 min rest) Reps 6-8 6-8 Reps 6

Chest Exercise Barbell Bench Press Dumbbell Flys Triceps Exercise Lying Tricep Extension (skullcrusher) Calves and Abs Exercise Seated calf Raise Decline Sit Ups Sets 5 4 Reps 20, 15, 10, 8, 6 MAX Sets 5 Reps 8-10 Sets 5 4 Reps 6-10 10

Wednesday: Rest Day

Thursday - Legs, Back, Biceps

Legs Exercise Squat 45 Degree Leg Press Back Exercise Lat Pull Down Bent Over Row Biceps Exercise Preacher Curl
Friday - Chest, triceps, Calves, Abs

Sets 5 3 Sets 4 4 Sets 3

Reps 6-8 (4 min rest) 12 (1 min rest) Reps 6-8 6-8 Reps 6

Chest Exercise Barbell Bench Press Dumbbell Flys Triceps Exercise Lying Tricep Extension (skullcrusher) Calves and Abs Exercise Seated calf Raise Decline Sit Ups Sets 5 4 Reps 20, 15, 10, 8, 6 MAX Sets 5 Reps 8-10 Sets 5 4 Reps 6-10 10

Saturday and Sunday: Rest Days

Football Strength Workout

Workout Summary:
Training Level: Intermediate Main Goal: Increase Strength Days Per Week: 3 Workout Type: Full Body Designed By: M&S Writers User Rating: Poor Okay Good Great Awesome Average: 4 (88 votes)

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Description of Workout:
This workout is designed to increase your explosive power and strength to help you on the football field. It's a full body workout on a three day schedule - Monday, Wednesday and Friday. Before starting the workout you should warmup for 5 minutes and stretch for 10 minutes. Hold your stretches for at least 1 minutes each. After the workout you should stretch for 10 minutes again. For maximum results from the football strength workout you should supplement with protein and creatine. Rest for maximum 1 minute between sets.

Daily Workout Schedule:

Monday - Full Body Routine

Full Body Exercise Squat Upright Row Wide Grip Pull Up Incline Bench Press Close Grip Bench Press Military Press Standing Barbell Curl Decline Dumbbell Situps Sets 4 3 3 4 3 3 3 3 Tuesday: Rest Day
Wednesday - Full Body Routine

Reps 12,10,8,8 8 MAX 12,10,10,8 6-8 8 8,8,6 MAX

Full Body Exercise Squat Upright Row Wide Grip Pull Up Incline Bench Press Close Grip Bench Press Military Press Standing Barbell Curl Decline Dumbbell Situps Sets 4 3 3 4 3 3 3 3 Reps 12,10,8,8 8 MAX 12,10,10,8 6-8 8 8,8,6 MAX

Thursday: Rest Day

Friday - Full Body Routine

Full Body Exercise Squat Upright Row Wide Grip Pull Up Incline Bench Press Close Grip Bench Press Military Press Standing Barbell Curl Decline Dumbbell Situps Sets 4 3 3 4 3 3 3 3 Reps 12,10,8,8 8 MAX 12,10,10,8 6-8 8 8,8,6 MAX

Saturday and Sunday: Rest Days

Animal Instincts - The Kurt Weidner 4 Day Split Workout

Workout Summary:
Training Level: Intermediate Main Goal: Build Muscle Days Per Week: 4 Workout Type: Split Designed By: Team Scivation User Rating: Poor Okay Good Great Awesome Average: 4.2 (46 votes)

Description of Workout:
This is the 4 day workout split of Team Scivation sponsored athlete and WNBF pro bodybuilder Kurt Weidner. The split is performed as follows:

Monday - Shoulders and Back Tuesday - Legs Thursday - Chest and Arms Friday - Lower Body

Nothing is set in stone. Kurt emphasizes changing things up by using many different exercises, techniques and grips. He generally uses about 4 sets per exercise, but that can vary week in and week out. Most sets work within the 8 to 12 rep range, but Kurt occasional drops the weight on the last set and goes for higher reps, sometimes as high as

15-17. For more information of Kurt Weidner's training variations, please visit his blog: Team Animal.

Monday - Shoulders and Back

Monday - Shoulders & Back

Shoulders & Back Exercise Lat Pull Down Overhead Press Seated Cable Row Dumbbell Lateral Raise Barbell or Dumbbell Row Upright Row Hammer Strength Row Dumbbell Front Raise Tricep Pushdown (Or variation) Cable or Dumbbell Curl Variation Sets 4 4 4 4 4 4 4 4 4 4 Rep Goal 8-12 8-12 8-12 8-12 8-12 8-12 8-12 8-12 8-15 8-15

3-4 Shoulder exercises. 3-4 Back exercises. 2 arm exercises.

Basic movements: Pull-downs, overhead press, seated row, lateral raises, barbell or dumbbell row, upright rows, some type of hammer strength row, front raises. Mix up types of exercises: Dumbbells, smith machine, Hammer strength, cables, barbells, etc. Mix up angles: High, mid-body and low pulling position.

Mix up hand positions: Pronated, neutral, wide and grip width. For example, if Kurt's first back movement is a wide grip neutral lat pulldown, his next back movement will utilize a different type of grip and width. He aims to use a pronated grip, underhand grip (supinated) and a neutral grip with at least 3 different widths for his back exercises. He also uses 3 different types of resistance (cable, free weights, machine). Kurt alternates between his back and shoulder exercises. For shoulders: Overhead/military press, lateral raise, upright row, front raises - again mixing up the types of resistance from exercise to exercise and from week to week. 2 arm exercises: Some type of tricep pushdown and some type of curls (cables or dumbbells).

Tuesday - Legs
Tuesday - Legs

Legs Exercise Hip Abductor & Adductors (warm-up) Hack Squats Leg Press Squats Walking Lunge Bulgarian Split Squat Leg Extension Leg Curl Calf Raise 4 4 4 4 4 4 4 4 8-12 8-12 10-20 8-12 8-12 8-12 8-12 10-15 Sets Rep Goal

Hip Abductor & Adductors (warm-up).

2-3 Compound exercises: Hack squats, bear squats, leg press, etc. Squats 10-20 reps. *Week 2 - Barbell squats - Heavy (looking to make PRs) and leg press high reps. 1-2 Lunge exercises: Walking lunges, split squat, step ups. 2-3 Isolation exercises: Leg extensions, leg curls, calf raises - usually as heavy as possible.

Thursday - Chest and Arms

Thursday - Chest & Arms

Chest & Arms Exercise Hammer Strength Bench Press Exercise Ball Dumbbell Flye Exercise Ball Cable Flye Bench Dip Skullcrushers French Press Tricep Extension Alternate Dumbbell Curl Cable Curl Sets 4 4 4 4 4 4 4 4 4 Rep Goal 8-12 8-12 8-12 8-12 8-12 8-12 8-12 8-12 8-12

Chest Pressing exercise: Hammer strength, dumbbell, smith machine. Chest 1-2 Flye exercises: Dumbbell flyes - performed on a stability ball, cable flyes, Hammer strength. Triceps Compound exercise: Bench dip, weighted dips Triceps 2-3 Isolation exercises: Skull crushers, French press, pushdown/pulldown.

Biceps 2-3 exercises: Alternate dumbbell curls - Kurt is big on drop sets here, cable curls, mixing up the grips.

Friday - Lower Body

Friday - Lower Body

Lower Body Exercise Hip Abductor & Adductors (warm-up) Trap Bar Deadlift/Stiff Leg Deadlift Walking Lunge Leg Curl Calf Raise Hyperextension Lat Pull Down or Pull Up Wrist Curl 4 4 4 4 4 4 4 8-12 8-12 8-12 10-15 8-12 8-12 8-12 Sets Rep Goal

Lower body wrap-up: emphasizing back of legs - hamstrings, glutes, calves, lower back. Lots of flexibility here. Hip Abductor & Adductors: Warm-up. Deadlifts: *Week 1 - Trap Bar - heavy, *Week 2 - Stiff leg deadlift. Lunge exercise: Walking lunges, split squat, step ups. Leg Curl: Kneeling unilateral, standing, or lying. Calf exercise. Lower back: Hyperextension. Additional back: Pull downs and pull ups.

Forearms: Wrist curler.