3 Day Whole Body Football Strength Workout - Muscle & Strength

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Average: 4 (l70 votes)
25
Main Goal: lncrease Strength
Workout Type: Full Body
Training Level: lntermediate
Days Per Week: 3
Equipment Required: Barbell, Bodyweight, Cables, Dumbbells,
EZ Bar, Machines
Target Gender: Male & Female
Author: M&S Writers (/authors/mands-writer.html)
3 Day Whole Body Football 5trength Workout
Increase your expIosive power and strength to heIp you on the footbaII fieId. It's a fuII
body workout on a three day scheduIe - Monday, Wednesday and Friday.
Workout 5ummary
Workout Description
This workout is designed to increase your explosive power and strength to help you on the football field. lt'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 l0 minutes. Hold your
stretches for at least l minutes each. After the workout you should stretch for l0 minutes again.
For maximum results from the football strength workout you should supplement with protein
(/supplements/protein.html) and creatine (/supplements/creatine.html). Rest for maximum l minute
between sets.
Daily Workout 5chedule:
Monday - FuII Body Routine
FuII Body
Exercise Sets Reps
Squat (/exercises/squat.html) 4 l2,l0,8,8
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Upright Row (/exercises/upright-row.html) 3 8
Wide Grip Pull Up (/exercises/wide-grip-pull-up.html) 3 MAX
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Comments (313)
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Saturday and Sunday: Rest Days
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RELATED 5UPPLEMENT5
CoIby
Posted Wed, 05/l9/20l0 - ll:ll
l'm not saying anything bad or trying to put down this workout, i'm just curious how long do
you expect to see results with this? i mean doing the same workout 3 times a week your
body would adjust to that fast
Steve
Posted Wed, 05/l9/20l0 - l2:55
lf you keep adding weight to your squats, you won't adjust. This is an extremely intense
workout approach.
Tyrone
Posted Tue, 08/02/20ll - 22:l7
Hi Steve,
Thanks for taking the time man to give advise most people charge for. l'm a
basketball player 6'l0 and want to start using this as it resembles a similar program i
was handed a few years back by an old school coach. Because of how often you
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Average: 4 (l70 votes)
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work the same body part how fast should the tempo be? would you recommend
doing this faster than normal,because with slower reps you'd be more sore going
into the same routine after your one day off. Also l'm Tall and lean, is this good
workout for my body type?
Thanks Mate
Steve
Posted Wed, 08/03/20ll - l4:42
Hi Tyrone,
Rep tempo should be natural. The focus should be on progression of weight first
and foremost.
Asia
Posted Thu, 07/ll/20l3 - 09:38
l'm a female and l do workout on the regular but haven't actually used any
weight greater than 20 lbs. l've never been able to do the wide grip pull-ups,
can you please tell me what l need to do so that l'm ready to start wide grip
pull-ups? Thanks so much!
Ryan
Posted Sun, ll/20/20ll - l9:34
Hey Steve, if l can't do a pull-up what can l replace that with until l am able to do a
pullup ? Thanks Steve. Lemme know. thanks.
Csaba
Posted Fri, 02/08/20l3 - 07:2l
Hey, l think you can simply replace the pull-up with a wide-grip pull down on
cable, but you shouldn't. lf you can't do a single pullup yet, maybe you should
choose an easier workout because you won't see the results you want to see. lf
you are a lineman, it's okay that you can't do pull-ups, neither most of my
lineman teammates can, BUT if you are not a football player, and the reason
you can't do a pull-up is the high rate of body fat, then first you should choose a
fat burner workout and do A LOT OF cardio.
PauI
Posted Tue, 0l/3l/20l2 - l6:l5
How should you increase weight in this program? With every set? Or change it every
week, every workout day?
jonathan cornweII
Posted Thu, 02/l0/20ll - l8:39
well if you increase the weight you lift you want adjust
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Tim BarnhiII
Posted Thu, 03/3l/20ll - 00:35
Even if you do increase the weight your body will still peak and you will have to
change the workout probable with in 2 to three weeks of the workout.. one can not
just put more weight on and expect your body to adjust you have to do different
types of workouts.. and example if you do bench press eventually you will reach your
"max" and wont beable to do anymore cause you did nothing but bench press after
a week or two change the work out to dumbbell bench press of another type of
bench press that way the body doesn't get used to the same work out
Jacob
Posted Tue, 06/l4/20ll - 22:35
Your body "getting used" to a workout is a myth. P90X tried to sell their program
based on "muscle confusion". They say that when your body does the same
thing over and over it will get used to it and will not improve anymore past a
certain point. The fact is, your muscles do not care what you do to make them
work. They will do what they need to do to keep your body moving. They do not
have feelings and get bored of doing the same thing repeatedly. lf you continue
to increase weights, your muscles will have to work harder and they will naturally
be stronger when they repair themselves.
On a side note, l disagree with the reps on this workout. l believe that for
explosiveness, you should go with less reps and more weight.
Benjamin
Posted Sun, l0/30/20ll - 20:42
l agree. For explosiveness, you want less reps but this workout was meant
for strength as well.
curt
Posted Wed, 02/22/20l2 - l2:58
muscle confusion has nothing to do with muscles having feelings or brains
wow dude muscle confusion is based on your body adapting to a certain
stimulus like the movement and tempo its undeniable
john
Posted Tue, 03/22/20ll - l9:32
dude this is a kicka workout!
jonah burns
Posted Wed, 04/20/20ll - l8:48
yeah but its not how hard it is its if you get the right workout and working your body that
counts
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connor
Posted Tue, 05/l7/20ll - 2l:45
normaly ur body doesnt get use to the work out if u keep increase weight. but also it is
better to work only certin things on certin dayys, not a full body work out everyday.
mark
Posted Sat, 08/20/20ll - l8:37
i'm are you supposed to do upper body one then the next day lowwer body.
Davis
Posted Mon, 08/29/20ll - l4:48
The main workout here is squats. The others you can switch up between dumb bells,
machines, and body weight. Squats are what fuel you in football. So squats can be done
repeatedly every workout. Just upper the weight by 5.0lbs if you want to grow and see
results stronger. Also running and sprint workouts should be added into this. Dashes
(50yrds,60yrds,etc.) are one of the best to intergrate into this. The stronger the leg, the
faster you are. l0 dashes. As fast as you possibly can each time. 30 sec break in
between or jog back to start line. You can do this everyday before working out (so your
legs and body is warmed up).
coIin hiII ACE CPT
Posted Thu, 08/23/20l2 - 2l:l2
Work out look fine if muscles are strong enough they will support the joints, what this
workout lacks is a power/speed element that could be introduced on 2 or 3 of the off
days Plyo agility sprints core and ab work
jim
Posted Thu, l0/06/20ll - l2:5l
l agree. How will you get any gains after the forst two weeks??....lncrease the weight.
Sounds good. How about continually grinding down the same joint line so that by the
time you are 28 years old you'll have osteoarthritis. Young men and women, stay away
from this repetitious crap work out. Do the Monday day but switch it up Tuesday and
Friday.
Benz
Posted Thu, l0/l3/20ll - l2:l7
Man i Want a Workout With Taking Medince
Pete
Posted Sat, 03/03/20l2 - l8:0l
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Hey if your worried about adjusting to a work out do P90x for size and lean muscle or
lnsanity for lean muscle and endurance. The results are great and get the job done.
-Pete
Iogan gIanders
Posted Tue, 03/06/20l2 - 00:08
u juat adjust the number of reps i did a very similar program and it worked very well u
juat have to base ur reps on a 4 week layout the weeks u do lower reps u increase
weight and the weeks where u do more reps u decrease weight its pretty easy once u do
it a few weeks
Zach
Posted Mon, 04/30/20l2 - ll:3l
Go hard or go home
shaq
Posted Tue, l2/ll/20l2 - l7:0l
Just change the weight every week.
Devin
Posted Fri, 04/26/20l3 - 23:00
mix up the order and you won't adjust because if you do it in the same order all of the
time you'll fall into a rut and you'll plateau mixing it up makes it better but l don't do all of
this l do a completely random workout that consists of most of it on different days and on
Tuesday and Thursday l focus on toning up the muscle
Preston Gagnon
Posted Wed, 06/02/20l0 - l8:36
ln this wokout how does working your legs out once in this routine help build up your legs?
Steve
Posted Thu, 06/03/20l0 - 09:02
You are performing l2 sets of squats each week. Squats are the king of leg building
exercises, and this is a relatively higher volume of squat work. You won't need anything
else if you are pushing yourself properly.
Derek
Posted Thu, 06/03/20l0 - l5:l9
Why are all olympic lifts absent from these 'football' workouts? Wouldnt it make more sense
to replace upright rows with either hang cleans/power cleans/ DB snatch or BB snatch?
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chris
Posted Mon, 08/08/20ll - 00:08
l was thinking the same thing.
tyIer
Posted Fri, 06/04/20l0 - 22:52
im a freshmen varsity football linbacker and wrestller in high school and my coach wants me
to put on atleast l5 pound of muscle for next season, is there anything else i can include in
this work out to help speed up my muscle building process?
Steve
Posted Sat, 06/05/20l0 - l4:04
Push yourself hard for more weight on squats. Also, eat like a beast and get plenty of
rest. lf you squat big and eat big, you should gain muscle rapidly.
Mike
Posted Mon, 04/04/20ll - 20:39
lm a freshmen and l was wondering what would be the best different food selection
to eat to help me gain muscle
Lee skaggs
Posted Wed, 0l/26/20ll - l9:ll
Our football team does 3 power lifting days every other dAy and a explosive workout in
between power days we work out 5 days a week
Joe C
Posted Sun, 06/06/20l0 - 22:l9
l am considering trying this workout routine to increase my muscle size and add some
explosive energy, partially for when playing basketball. Would there be a recommendation
for any cardio here? l love playing basketball at my local gym and may do that before or
after working out depending on when the pickup games are, but l don't want it to interfere
with any kind of results. l have the same concerns about the offdays as well. l also like
running as well and will usually do a 5-6 mile jog a few times a week (when not playing too
much basketball) and on my current routine l'll usually do it on my offdays. Would l be able
to do a few hours of cardio on my restdays with this workout? Also, l've never done any
plyometrics, but may start some... would those be recommended for incorporating into this
routine, whether on workout days or restdays? lf it matters, l'm a 28 year old male and have
been excercising with weights and regular cardio for 3 years.
Steve
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l8
Posted Mon, 06/07/20l0 - 07:5l
l would run or play basketball post-workout, and you could do the same on off days. To
get the best results, just make sure you are eating enough. You want to eat more then it
takes to maintain your body weight.
akshay
Posted Mon, 06/07/20l0 - 08:54
l was wondering if you would recommend incorporating some sprints into this workout on the
off days -lm l8 and was a high school football player whose trying to get back in shape.
Steve
Posted Mon, 06/07/20l0 - l0:34
Sprints would be a good addition. You could do them post-workout, or on off training
days.
jon
Posted Sun, 06/l3/20l0 - 2l:38
all you need to do is
mon
chest and legs
tues
olympics, back and shoulders
wed
agility and mile run
thurs
chest and legs
fri
olymipics, back and shoulders
sat and sun
rest especially on sunday
James
Posted Mon, 06/l4/20l0 - l8:42
How fast should l expect to see results with this routine? Will l need to switch workouts
before the end of the summer?
Steve
Posted Mon, 06/l4/20l0 - l8:47
l would stick with this routine until football season.
lf you push hard and eat big, you will make fast gains on this program. Never waste a
set, and always push for more weight when possible.
Jesse
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(/workouts/football- l4 (/workouts/football- l9
Posted Tue, 06/l5/20l0 - 00:l9
l have football training every monday, wednesday, and friday so if l cange the days of this
workout and do both will it be too much?
Steve
Posted Tue, 06/l5/20l0 - 08:56
lt's OK to do both at the same time. You can change the days to Tuesday, Thursday and
Saturday.
Jake
Posted Tue, 06/l5/20l0 - 03:4l
l have just joined football for l full season now, i play O line as a center,, can you suggest
any more lower body exercises for more explosiveness or will the squats just be enough?
Steve
Posted Tue, 06/l5/20l0 - 08:54
Squats and deadlifts are your best two choices. 6 months of squatting for me improved
my leg drive, sprint speed and vertical jump. You can go wrong with squats and
deadlifts.
Ricky
Posted Fri, 08/20/20l0 - 09:50
Jake, i played rugby in high school and leg power is key in that sport as well as football.
Squats, deadlifts, romanian deadlifts, weighted lunges, and squat jumps will increase
your leg power and give you a more explosive jump off the ball.
Evan
l'm not from america so i don't play football, but would this workout have the same affects
for a rugby player?
Steve
Yes, l would say so. The heavy emphasis on squats will really benefit a rugby player.
aIex rocha
Posted Mon, 06/2l/20l0 - l8:46
Could l use this workout for mass gain as well? And l am not strong enough to do the wide
grip pull ups so what would be a good alternative exercise?
5lTE
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Steve
Posted Mon, 06/2l/20l0 - l9:30
Hi Alex,
The frequent squatting ion this routine makes it an excellent workout for mass. lf you
can't do pullups, substitute lat pull downs.
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3 Day Whole Body Football Strength Workout - Muscle & Strength

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