Football

Off-Season Development GPP/Hyertrophy

Phase Intro Week Unload Week
Monday WK 1 WK 2 WK 3 WK 4 WK 5
Dynamic Warm-up 5-10 min.
Tuck Jumps 3x5 4x5 4x5 4x5 3x5
Deadlift 3x8 4x8 4x8 4x8 3x8
DB Incline Press 3x10 4x10 4x10 4x10 3x10
SS

Cable/Machine Rows 3x10 4x10 4x10 4x10 3x10

Glute/Ham Raises 3x4 3x6 3x8 3x10 3x5
SS

Overhead Sit-ups 3x10 3x15 3x15 3x15 3x10

BB Shoulder Shrugs 2x10 2x15 2x15 2x15 2x10
SS

Manual Clams 2x10 2x15 2x15 2x15 2x10

Partner Manual 4-Way Neck 1x10 2x10 2x10 2x10 1x10
Mobility/Stretching 5-10 min.

Intro Week Unload Week

Wednesday WK 1 WK 2 WK 3 WK 4 WK 5
Dynamic Warm-up 5-10 min.
Power Clean (knee) 4x4 5x4 5x4 5x4 4x4
Bench Press 3x10 4x10 4x10 4x10 3x10
SS

DB Rows 3x10 4x10 4x10 4x10 3x10

DB Lateral Lunges 3x10 3x10 3x10 3x10 3x10
SS

Chin-ups or Lat. Pull-downs 3x10 3x10 3x10 3x10 3x10

3-Way Shoulder Raises 3x10 3x10 3x10 3x10 3x10
SS

Landmines 3x10 3x10 3x10 3x10 3x8

DB Bicep Curls 3x10 3x10 3x10 3x10 3x10
SS

Tricep Extensions 3x10 3x10 3x10 3x10 3x10

Mobility/Stretching 5-10 min.

Intro Week Unload Week

Friday WK 1 WK 2 WK 3 WK 4 WK 5
Dynamic Warm-up 5-10 min.
Clean Pull (knee) 3x5 4x5 4x5 4x5 3x5
Back Squat 3x10 4x10 4x10 4x10 3x10
RDL 3x10 3x10 3x10 3x10 3x10
SS

3-Way Planks 3x10 3x10 3x10 3x10 3x10

DB Military Press 3x10 3x10 3x10 3x10 3x10
SS

Lat. Pull-downs 3x10 3x10 3x10 3x10 3x10

Band Pallof Press 2x30 sec. 3x30 sec. 3x30 sec. 3x30 sec. 2x30 sec.
SS

YTL's 1x10 2x10 2x10 2x10 1x10

Partner Manual 4-Way Neck 1x15 2x15 2x15 2x15 1x15
Mobility/Stretching 5-10 min.

Cycle 1 of MaxOne's 15-Week Offseason Football Strength Program

For More Information on How to Maximize Your Workouts Visit:
www.gomaxone.com/sports/football