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.
Workout Summary
  • Main Goal
    Increase Strength
  • Workout Type
    Full Body
  • Training Level
  • Program Duration8 weeks
  • Days Per Week
  • Time Per Workout60-75 minutes
  • Equipment Required
    Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
  • Target Gender Male & Female
  • Workout PDF Download Workout

Workout Description

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

Tuesday: Rest Day

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

Thursday: Rest Day

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

Saturday and Sunday: Rest Days

GM Funk
Posted on: Fri, 08/27/2021 - 16:41

I know this was made with football in mind but would this do well for building up strength for hockey players or should I be looking at different exercises for different fundamentals? I was thinking I could work around this and have another day where I work on conditioning. I wanna be a stronger player and harder to move off the puck but at the same time, I need to be a much more powerful skater. Any hockey players can advise? Thanks

M&S Team Badge
Posted on: Thu, 09/09/2021 - 20:09

Hey GM, this certainly could support your efforts in hockey both on offense and defense. The other day of conditioning work is also a good idea.

carl hodges
Posted on: Wed, 05/29/2019 - 09:53

As soon as I read " one minute static hold stretches prior to the workout" I stopped reading. Whoever wrote this has no idea what that does to your strength.

Matt Cole
Posted on: Sat, 04/04/2015 - 12:57

What do you use to determine starting weight for each exercise and what % of increase for each as well? Thanks!

Posted on: Mon, 03/16/2015 - 21:39

Alright, so I'm a freshman football player. I'm 6 foot and 215, with some fat not tons. I'm wondering how I can get stronger but also lose the fat into muscle fairLy quick?? Also what are good protein carbs type of food or what should I be eating? Thanks

Posted on: Fri, 12/05/2014 - 19:41

Would this workout help me impress the coach or at least help me get on the team? For high school football I'm a girl and I really want to play this year. Any suggestions?

Posted on: Fri, 12/05/2014 - 19:38

I'm a girl and I was just wondering if I could some how do this too.... any advice on how to impress the coach--- high school

Posted on: Mon, 11/10/2014 - 07:19

Would you not add dead lift to any of these days?

Posted on: Sat, 08/29/2015 - 14:02

Deadlift is more of a test to see how strong your legs are. Its not that great of an actual workout. Squat is the best possible workout for your legs.

Posted on: Sun, 09/06/2015 - 01:06

This is the dumbest thing I have ever heard

Posted on: Thu, 07/31/2014 - 00:17

im currently seeing a trainer. he's put me on a diet and said all is going well. Im 6ft, and currently weight 192. first 2 weeks i lost 7 lbs of fat and as of this week i've lost upper muscle mass...I have gained leg muscle. Im a highschool football player and play on the O line. Im wondering if this workout is right for me...My personal trainer just increased my food intake. I do agility training with him 3xs a week and I go to the gym and do upper body at least 5 times a week. i need to get in shape now...what am i doing wrong?

Collin Batiste
Posted on: Thu, 06/26/2014 - 01:51

what's a good all purpose running back workout?

Posted on: Tue, 05/06/2014 - 15:12

How much weight should I start out with for these exercises?

Posted on: Thu, 12/19/2013 - 08:43

hi, I am 14 and i am a footballer i am on trial with clyde pro youth and they said i need work on my strength any ideas

Posted on: Fri, 12/05/2014 - 19:47

I'm kinda in the same boat, but I'm a girl and all the coaches don't except me because I am a girl and I really want to play next year how would I get started in training any thing on that guys? Please I really want to play.

Lucca Varjão
Posted on: Wed, 11/20/2013 - 13:33

I also separated the workout pushing and pulling to train 6 days a week

Lucca Varjão
Posted on: Wed, 11/20/2013 - 13:31

I really enjoyed the workout, but I miss:
traditional bench press, rowing to work the rhomboids
I was not satisfied with just one exercise for leg and abdominal weightless.

Posted on: Mon, 10/07/2013 - 00:20

Hi steve,
im a 6' tall college student trying to get back into shape so i can play football at the university level. I want to play running back and with my height i need to be more of a power back. Would this be an appropriate training routine for me to follow?

Posted on: Wed, 10/02/2013 - 20:50

How long should you stick with this program?

Posted on: Tue, 09/10/2013 - 22:51

I am new to the whole supplements thing, I've been working out constantly for about 2 years with my football team, but I've never tried supplements, and honestly I haven't gotten that much stronger.. I've increased my Bench by about 55 lbs, and Squat about 120 lbs.
Can I add other supplements to this workout routine to give me an extra edge? Such as a pre workout and intra workout? And if there are any other supplements that I should be taking such as testosterone or weight gain, etc. Could you tell me? Thanks.

Posted on: Fri, 08/23/2013 - 21:43

hi, i really love this routine but i was just wondering why didnt you add deadlifts they're great for explosive power for football, i would really like if you could answer this :)

Posted on: Wed, 06/12/2013 - 13:00

if this a strength workout why aren't the reps lower and the rest time higher..? would this work for a sprinter soccer player? or som1 tryna get faster

Posted on: Sat, 06/29/2013 - 17:11

The rep range is between 6-12 which is a good medium to build strength size and endurance also the majority of this workout is compound excercises, ideal for strength keeping rest times minimal boosts endurance these are key factors for most athletes , long rest period and low reps are for strength only good for power lifting or shot pot but football or over fast paced sorts no ,need a good inbetween.

Daniel Capion
Posted on: Mon, 06/10/2013 - 13:24

Is that program for a football/soccer player?
Please answer me;-)

Posted on: Tue, 06/04/2013 - 11:16

Exactly how long until you see results?

M&S Team Badge
Posted on: Tue, 06/04/2013 - 17:17

It really varies from person to person, but if you're eating right and pushing yourself, you can see results as early as 6 weeks. A better indication would be to look at your numbers vs perceived effort. I take notes during my workout (how I feel during the workout, the quality of my form, and where I can increase weight/sets/reps), and this goes a long way in staying motivated and seeing results.

Posted on: Sun, 05/12/2013 - 15:42


I'm looking for a good & fast workout for women to get in shape. Could i adjust these moves to do so?

Posted on: Thu, 04/11/2013 - 17:24

I'm varsity football player and how can I make this in a 4 day workout split?

Posted on: Thu, 03/07/2013 - 21:04

This workout is amazing. Thank you steve for this layout. I've been on this workout for the last 2 and a half months. I was gonna switch my workout a few weeks ago but then I started to notice huge gains and that my body is forming the way I want it to be. I wasn't evening using any supplements. I just made sure I ate correctly especially on workout days. Love this workout thank you again.

Posted on: Fri, 03/01/2013 - 14:43

I want a lean body workout. Is this workout related to that or it is mass gaining workout ?

Posted on: Tue, 02/26/2013 - 21:45

You people should research and create your own full body workout. This workout does not look very good. Id suggest you cycle in lots of different exercises that work the same muscles. Like chin ups and pendlay rows on different days for the back and biceps portion of the full body workout. Also when it comes to full body workouts you should really have a tremendously good diet. A good diet that focuses a lot on recovery. Get some electrolyte based products and alkalizing products to speed up the recovery very affectively.

Posted on: Wed, 02/13/2013 - 03:37

Can I do this workout more than 3 times a week?

Posted on: Sun, 01/06/2013 - 15:39

Hi I need to get fit and strong fast as I just signed for a team in a very good league, will this workout work?
Do you do diets aswell?

Posted on: Fri, 01/04/2013 - 00:52

hey i was looking up summer workouts for football im going into junior year next year and i play runningback and want to start on varsity and chase college im 140 ibs. if i use this strategy how long until i see improvements? also if i do this for one whole summer in the gym mon,wed,fri how much weight estimated do you think i will gain please email me or help me out because im very interested in getting bigger faster stronger and better to up my game

Wyatt Sparks
Posted on: Sat, 12/29/2012 - 00:25

Hi Steve
I'm 15 teen and I jest started football and want to know the best football workouts for a beginners
To make me a batter football player

Posted on: Thu, 12/27/2012 - 06:14


Is it possible to do light split exercises on the days off?

Posted on: Thu, 12/20/2012 - 16:06

I'm sorry but some of these comments sounds like a bunch of kids fighting over a peep hole. the basis of this program is to cover the whole body i dont see anywhere before in or after does it say dont add to this workout i have been doing a similiar work out for about 2 years my only differeence is i ad olympic lifts and cardio on my off days so please people grow up if you dont have a question about the routine please dont comment there are real people that need help one their training so dont put down a workout you have probably never attempted please, and thank you

Posted on: Tue, 12/18/2012 - 00:42

hey i was wondering if this is the type of workout for me. Basicly I am trying to get in as great of shape as possible by the next basketball seaon, I am 15, skinny, and need to build up stength and power. Is this the best workout for me???

Posted on: Tue, 11/27/2012 - 11:54

Hey Steve is this workout also good for size let me know.Cheers!

M&S Team Badge
Posted on: Tue, 11/27/2012 - 13:01

Sure, if you focus on progression (getting stronger) and set up a good eating plan.

Posted on: Sun, 11/11/2012 - 22:44

Is it okay to do this workout 5 consecutive days a week instead of just 3 days spaced out?

Ryan Hutchinson
Posted on: Sat, 10/06/2012 - 04:11

Hi Steve,
I'm back to ask for your assistance again. We recently got a rogue fitness cage at the gym I work at and I've been enjoying the Crossfit style workouts I can do on it. My question is would it benefit me if I alternated this routine with the Crossfit training. So for example, Football Routine on Monday, daily WoD on Tuesday, Football Routine on Wednesday, daily WoD on Thursday, ect. Thanks for your time.

Posted on: Fri, 09/28/2012 - 13:46

should you not be doing a lower number of reps for strength/power? isn@t 8-12 reps just for muscle gain?

Posted on: Sat, 08/18/2012 - 09:16

as soon as I read "hold stretches for 1 minute" I stopped reading. HOLDING STATIC stretches pre-workout takes away power for up to 2 hours.this is so basic and I see it alot. Before you have even started the program you have put the trainee at risk of injury. Static stretches are to be done post-workout as the very last thing performed. Warmups are to be active stretches to promote blood flow, body temp, and recruit motor neurons for greater performance. Learn this type of warm-up it is as critical as anything you do.

Posted on: Tue, 08/07/2012 - 16:49

Hey Steve, I'm a basketball player, 5'11 and 140 pounds. I'm going to be a senior in High School and I've been lifting weights since freshman year, when I wasn't far into puberty at all. My body is slim but defined and I have a good basis for the core workouts. My 3 set total for deadlift, squat, and bench isn't 800, more close to 600. I want to increase my strength and get an athletic, explosive body.. would you suggest a workout like this? or a beginner full body workout?

Posted on: Mon, 08/06/2012 - 02:33

Hi Steeve , really like your posts , would you mind proposin a nice workout plan for rugby during "in-season" period

Great job keep it up.

Posted on: Sat, 08/04/2012 - 02:55

Hi Steeve , really a great fan of your workouts , would you mind helping me
defining a workout routine for the "on-season" rugby, because i'm currently in off-season and i'll need a good program for the oncoming season

Many thanks

chargers tickets
Posted on: Sat, 07/14/2012 - 00:36

Love your write-up, very interesting and helpful. It actually helped me a lot primarily on my techniques, moves and strategies. I absolutely adore to play football since I was a child, my goal is to be an established football player one day.

Posted on: Tue, 07/10/2012 - 23:47

I am 6'2 and 190 lbs, I need too be 220 pounds, will this work out get me there?

Posted on: Thu, 06/28/2012 - 13:01

I was wondering what weight I should start at I am 5 10 280 pounds and I am just starting out on your program and I can squat 350 and I don't know what to start at on squat