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The Football Body Workout

Man doing football practice

Football players Open a New Window – 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.


Perform each of the workouts (I, II, III, and IV) once per week. Try and schedule training so that workouts I and II can be performed 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.


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 one to “work up” to a weight that’s the most one 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 one can perform only three reps).

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

Day 1Weighted Box Squat5 x 3As needed
Legs, Back, AbsWeighted Bulgarian Split Squat3 x 8180 sec.
 Weighted Back Extension4 x 12None
 Dumbbell Side Bend4 x 1290 sec.
 Sprinter Sit Up4 x 12As needed
Day 2Bench Press5 x 3As needed
Chest, Arms, Back, ShouldersNeutral-Grip Floor Press2 x 8

1 x 6

1 x 5

180 sec.
 Dumbbell Row1 x 8

1 x 20 to 25

120 sec.
 Seated Dumbbell Lateral Raise3 x 10None
 Seated Dumbbell Clean3 x 1090 sec.
 Weighted Zottman Curl3 x 860 sec.
Day 3High Box Jump8 x 245 sec.
Legs, Back, Shoulders, AbsWeighted Reverse Lunge3 x 10120 sec.
 Dumbbell One Arm Swing3 x 1590 sec.
 Plank3 x 30 sec.None
 Weighted Sit Up3 x 1530 sec.
Day 4Pylo Push Up8 x 545 sec.
Arms, Shoulders, TrapsChin Up3 x 20120 sec.
 Incline Dumbbell Bench Press3 x 10None
 Face Pull3 x 12120 sec.
 Shoulder Shrug3 x 30120 sec.
 Hammer Curl3 x 30 sec.120 sec.
 Triceps Pushdown3 x 2060 sec.
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