4 Day Beginner Strength Performance

Linemen 3 Day Football Strength Advanced Week 1

Day 1

Exercise Set 1 R Set 2 R Set 3 R Set 4 R Set 5 R Set 6 R

Power Clean 40% 5 2 60% 5 2 70% 5 3

Squat- Low Bar 40% 10 4 60% 10 4 70% 10 4 80% 3 4 90% 1 3

Bench Press 40% 10 3 60% 10 4 70% 10 4 80% 3 4 90% 1 3

DB Bench Press 60% 10 3 65% 10 3

Dips with Weight 50% 8 3 60% 8 2

Bar Curl 50% 10 2 55% 10 2 60% 10 1

Block Toss 25 2 25 1

Machine Neck 50% 10 2 55% 10 1

Ab Work

Day 2 3 Day Football Strength Advanced Week 1

Exercise Set 1 R Set 2 R Set 3 R Set 4 R Set 5 Set 5

Push Press 40% 5 2 50% 5 3 60% 5 3 65% 5 3

DB Press 50% 8 3 60% 8 3 65% 8 2

DB Step Up 50% 10 3 55% 10 2

DB Lunge 50% 10 3 55% 10 2

Lat Pulldown 50% 10 2 60% 10 2 65% 10 3

Low Row 50% 10 2 60% 10 2 65% 10 3

Bar Shrug 50% 10 2 60% 10 2 70% 10 2

Standing Calf 50% 10 3 55% 10 2

Partner Neck 50% 10 2

Finger Walk 6 lb 3 2

Knee-ups

Day 3 3 Day Football Strength Advanced Week 1

Exercise Set 1 R Set 2 R Set 3 R Set 4 R Set 5 Set 5

Clean Pull Knee 40% 5 2 50% 5 3 60% 5 3 70% 5 3

Leg Press 40% 10 4 60% 10 4 75% 3 2

Incline Bench Press 40% 10 4 60% 10 4 65% 10 4 75% 3 4 85% 1 2

DB Incline 60% 10 3 70% 10 2

DB Curl 50% 10 2 55% 10 2 60% 10 1

Neck Machine 50% 10 1 55% 10 1

DB Hold Max Time 1 Set

Ab Work
4 Day Beginner Strength Performance

Linemen 3 Day Football Strength Advanced Week 2

Day 1

Exercise Set 1 R Set 2 R Set 3 R Set 4 R Set 5 R Set 6 R

Power Clean 40% 5 2 60% 5 3 70% 5 3 75% 5 3

Squat- Low Bar 40% 10 3 60% 8 4 70% 8 4 75% 8 4 85% 3 4 90% 1 3

Bench Press 40% 10 3 60% 8 4 70% 8 4 75% 8 4 85% 3 4 90% 1 3

DB Bench Press 60% 8 3 65% 8 3 70% 8 3

Dips with Weight 60% 8 3 65% 8 2

Bar Curl 50% 10 2 60% 10 3 65% 10 1

Block Toss 30 2 30 2

Machine Neck 50% 10 2 60% 10 3

Ab Work

Day 2 3 Day Football Strength Advanced Week 2

Exercise Set 1 R Set 2 R Set 3 R Set 4 Set 5 R Set 6 R

Push Press 40% 5 3 60% 5 3 65% 5 3 70% 5 3

DB Press 50% 8 3 60% 8 3 70% 8 1

DB Step Up 50% 8 3 55% 8 3 60% 8 2

DB Lunge 50% 8 3 55% 8 1

Lat Pulldown 50% 10 2 60% 10 3 70% 10 2

Low Row 50% 10 2 60% 10 3 70% 10 1

Bar Shrug 50% 10 2 60% 10 2 70% 10 1

Standing Calf 50% 10 2 60% 10 1

Partner Neck 50% 10 1

Finger Walk 6 lb 3 1

Knee-ups

Day 3 3 Day Football Strength Advanced Week 2

Exercise Set 1 R Set 2 R Set 3 R Set 4 R Set 5 R Set 6 R

Clean Pull Knee 50% 5 2 60% 5 3 70% 5 3 75% 5 2

Leg Press 40% 10 3 60% 8 4 70% 8 4 80% 3 3

Incline Bench Press 40% 10 3 60% 8 4 70% 8 4 80% 3 4 90% 1 3

DB Incline 60% 8 3 70% 8 3 75% 8 2

DB Curl 50% 10 2 60% 10 2 65% 10 1

Neck Machine 50% 10 2 55% 10 1

DB Hold Max Time 1 Set

Ab Work
4 Day Beginner Strength Performance

Linemen 3 Day Football Strength Advanced Week 3

Day 1

Exercise Set 1 R Set 2 Set 3 Set 4 Set 5 Set 6

Power Clean 40% 5 2 60% 5 3 70% 5 3 75% 5 3 80% 3 3

Squat- Low Bar 40% 10 3 60% 6 3 70% 6 3 80% 6 3 85% 2 3 90% 1 2

Bench Press 50% 10 3 70% 6 3 75% 6 3 80% 6 3 85% 2 3 90% 1 2

DB Bench Press 60% 6 2 70% 6 3 75% 6 3

Dips with Weight 60% 6 3 65% 6 3 70% 6 2

Bar Curl 60% 8 2 65% 8 3 70% 8 1

Block Toss 35 2 35 1

Machine Neck 50% 10 2 60% 10 1

Ab Work

Day 2 3 Day Football Strength Advanced Week 3

Exercise Set 1 R Set 2 Set 3 Set 4 Set 5 Set 6

Push Press 40% 5 3 60% 3 3 70% 3 3 75% 3 3

DB Press 60% 6 3 70% 6 3 75% 6 2

DB Step Up 50% 5 3 60% 5 3 70% 5 2

DB Lunge 50% 5 3 60% 5 1

Lat Pulldown 60% 8 2 70% 8 2 75% 8 2

Low Row 60% 8 2 70% 8 2 75% 8 1

Bar Shrug 60% 8 2 70% 8 2 75% 8 1

Standing Calf 50% 12 2 60% 12 2 65% 12 1

Partner Neck 60% 10 1

Finger Walk 6 lb 4 1

Knee-ups

Day 3 3 Day Football Strength Advanced Week 3

Exercise Set 1 R Set 2 Set 3 Set 4 Set 5 Set 6

Clean Pull Knee 40% 5 2 60% 5 3 70% 5 3 80% 3 2

Leg Press 40% 10 3 60% 6 4 70% 6 4 75% 6 4 85% 2 2

Incline Bench Press 40% 10 3 60% 6 4 70% 6 4 75% 6 4 85% 2 4 90% 1 3

DB Incline 60% 8 3 70% 6 3 75% 6 2

DB Curl 60% 8 2 65% 8 2 70% 8 1

Neck Machine 50% 10 2 60% 10 1 70% 10 1

DB Hold Max Time 1 Set

Ab Work
4 Day Beginner Strength Performance

Linemen 3 Day Football Strength Advanced Week 4

Day 1

Exercise Set 1 R Set 2 R Set 3 R Set 4 R Set 5 R Set 6 R

Power Clean 40% 5 2 60% 5 3 70% 5 3 80% 4 3

Squat- Low Bar 40% 10 3 60% 5 4 70% 5 4 80% 5 4 85% 3 4 90% 1 3

Bench Press 40% 10 3 60% 5 4 70% 5 4 80% 5 4 90% 2 4 95% 1 3

DB Bench Press 60% 5 3 70% 5 3 80% 5 3

Dips with Weight 60% 6 3 70% 6 3 75% 6 2

Bar Curl 60% 8 2 70% 8 2 75% 8 1

Block Toss 40 2 40 1

Machine Neck 50% 8 2 60% 8 1

Ab Work

Day 2 3 Day Football Strength Advanced Week 4

Exercise Set 1 R Set 2 R Set 3 R Set 4 R Set 5 R Set 6 R

Push Press 40% 5 3 60% 3 3 70% 3 3 75% 3 3 80% 3 2

DB Press 60% 6 3 70% 6 3 75% 6 1

DB Step Up 50% 5 3 60% 5 3 70% 5 3

DB Lunge 50% 5 3 60% 5 1

Lat Pulldown 60% 8 2 70% 8 2 75% 8 2

Low Row 60% 8 2 70% 8 2 75% 8 1

Bar Shrug 60% 8 2 70% 8 2 75% 8 1

Standing Calf 50% 12 2 60% 12 2 65% 12 1

Partner Neck 60% 8 1

Finger Walk 6 lb 4 1

Knee-ups

Day 3 3 Day Football Strength Advanced Week 4

Exercise Set 1 R Set 2 R Set 3 R Set 4 R Set 5 R Set 6 R

Clean Pull Knee 40% 5 2 60% 5 3 70% 5 3 80% 5 3

Leg Press 40% 10 4 60% 5 4 70% 5 4 75% 5 4 85% 3 2

Incline Bench Press 40% 10 3 60% 5 4 70% 5 4 80% 5 4 85% 2 4 90% 1 3

DB Incline 60% 5 3 70% 5 3 80% 5 2

DB Curl 60% 8 2 65% 8 2 70% 8 1

Neck Machine 50% 8 2 60% 8 1

DB Hold Max Time 1 Set

Ab Work
4 Day Beginner Strength Performance

Linemen 3 Day Football Strength Advanced Week 5

Day 1

Exercise Set 1 R Set 2 R Set 3 R Set 4 R Set 5 R Set 6 R

Power Clean 50% 5 3 60% 5 3 70% 5 3 80% 5 3

Squat- Low Bar 40% 10 3 60% 5 3 70% 5 4 80% 5 4 85% 3 4 90% 1 3

Bench Press 40% 10 3 60% 5 3 70% 3 4 80% 3 4 90% 2 4 95% 1 3

DB Bench Press 60% 5 2 70% 5 2 80% 5 2 85% 5 2

Dips with Weight 60% 5 2 70% 5 2 80% 5 2

Bar Curl 60% 5 2 70% 5 2 80% 5 1

Block Toss 50 2 50 1

Machine Neck 60% 8 2 70% 8 1

Ab Work

Day 2 3 Day Football Strength Advanced Week 5

Exercise Set 1 R Set 2 R Set 3 R Set 4 R Set 5 R Set 6 R

Push Press 40% 5 2 60% 3 3 70% 3 3 80% 3 3 85% 3 3

DB Press 60% 5 3 70% 5 3 80% 5 1

DB Step Up 60% 5 2 70% 5 2 75% 5 2

DB Lunge 60% 5 2 70% 5 1

Lat Pulldown 60% 5 2 70% 5 2 80% 5 2

Low Row 60% 5 2 70% 5 2 80% 5 1

Bar Shrug 60% 5 2 70% 5 2 80% 5 1

Standing Calf 50% 12 2 60% 12 2 70% 12 1

Partner Neck 60% 10 1

Finger Walk 6 lb 5 1

Knee-ups

Day 3 3 Day Football Strength Advanced Week 5

Exercise Set 1 R Set 2 R Set 3 R Set 4 R Set 5 R Set 6 R

Clean Pull Knee 40% 5 2 60% 5 3 70% 5 3 80% 3 3 85% 3 3

Leg Press 40% 10 2 60% 5 4 70% 5 4 80% 3 4 90% 2 2

Incline Bench Press 40% 10 3 60% 5 4 70% 5 4 80% 3 4 90% 3 4 95% 1 2

DB Incline 60% 5 3 70% 5 3 80% 5 2

DB Curl 60% 5 2 70% 5 2 75% 5 1

Neck Machine 55% 10 2 60% 10 1

DB Hold Max Time 1 Set

Ab Work
4 Day Beginner Strength Performance

Linemen 3 Day Football Strength Advanced Week 6

Day 1

Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Power Clean 40% 5 3 60% 3 3 70% 3 3 80% 3 3 85% 3 3

Squat- Low Bar 40% 10 3 60% 5 4 70% 3 4 80% 3 4 90% 2 3

Bench Press 40% 10 3 60% 5 4 70% 3 4 80% 3 4 90% 3 4 95% 1 3

DB Bench Press 60% 5 2 70% 5 2 80% 3 3 90% 3 2

Dips with Weight 60% 5 2 70% 5 2 80% 5 2

Bar Curl 60% 5 2 70% 5 2 80% 5 1

Block Toss 50 2 50 1

Machine Neck 60% 8 2 70% 8 2

Ab Work

Day 2 3 Day Football Strength Advanced Week 6

Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Push Press 40% 5 3 60% 3 3 70% 3 3 80% 3 3 85% 3 3

DB Press 60% 5 3 70% 5 3 80% 5 2

DB Step Up 60% 5 3 70% 5 3 80% 5 2

DB Lunge 60% 5 3 70% 5 1

Lat Pulldown 60% 5 2 70% 5 2 80% 5 2

Low Row 60% 5 2 70% 5 2 80% 5 1

Bar Shrug 60% 5 2 70% 5 2 80% 5 1

Standing Calf 50% 12 2 60% 12 2 70% 12 1

Partner Neck 60% 8 2 70% 8 2 75% 8 1

Finger Walk 6 lb 6 1

Knee-ups

Day 3 3 Day Football Strength Advanced Week 6

Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Clean Pull Knee 40% 5 2 60% 5 3 70% 5 3 80% 5 3 85% 3 3

Leg Press 40% 10 2 60% 5 2 70% 5 2 80% 5 2 90% 2 2

Incline Bench Press 40% 10 3 60% 5 3 70% 5 3 80% 3 3 85% 3 3 90% 3 3

DB Incline 60% 5 3 70% 5 3 80% 5 2

DB Curl 60% 5 2 70% 5 2 80% 5 1

Neck Machine 60% 8 2 70% 8 1

DB Hold Max Time 1 Set

Ab Work