3 Day Intermediate Football Linemen

Linemen 3 Day Football Strength Intermediate Week 1

Day 1

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

Clean Pull from the Knee 40% 5 2 50% 5 2 60% 5 3 65% 5 3

Squat- Low Bar 40% 10 3 50% 10 3 60% 10 3 65% 10 3 75% 3 2

Bench Press 40% 10 3 50% 10 3 60% 10 3 65% 10 3 75% 3 2

DB Bench 50% 10 2 60% 10 3

Dips with Weight 50% 8 3 60% 8 2

Lat Pulldown 50% 10 2 55% 10 2 60% 10 1

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

Block Toss 20 2 20 1

Neck 50% 10 2 60% 10 1

Ab Work

Day 2 3 Day Football Strength Intermediate Week 1

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

DB Press 50% 10 3 60% 10 3

Step Ups 50% 10 3 60% 10 2

DB Lunge 50% 10 3 60% 10 1

Barbell Shrug 50% 10 2 60% 10 2 65% 10 1

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

Standing Calf Raise 50% 10 1 60% 10 1

Neck 50% 10 1 60% 10 1

Knee-ups

Day 3 3 Day Football Strength Intermediate Week 1

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

Clean Pull from the Knee 40% 5 2 50% 5 2 55% 5 3 60% 5 3

Squat- Low Bar 40% 10 2 50% 10 3 55% 10 2

Incline Barbell Press 40% 10 3 50% 8 3 60% 8 4 65% 8 3 75% 3 2

DB Incline 50% 8 3 60% 8 1

Low Row 40% 10 2 50% 10 2 55% 10 1

DB Curl 40% 10 2 50% 10 2 55% 10 1

Partner Neck 50% 10 1

DB Hold Max Time 1 set

Ab Work
3 Day Intermediate Football Linemen

Linemen 3 Day Football Strength Intermediate Week 2

Day 1

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

Clean Pull from the Knee 40% 5 2 60% 5 3 65% 5 3 70% 5 3

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

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

DB Bench 50% 10 2 60% 10 3 65% 10 3

Dips with Weight 50% 8 3 60% 8 3

Lat Pulldown 50% 10 2 60% 10 2 70% 10 1

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

Block Toss 25 2 25 1

Neck 50% 10 2 60% 10 1

Ab Work

Day 2 3 Day Football Strength Intermediate Week 2

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

DB Press 50% 10 3 60% 10 3 65% 10 1

Step Ups 50% 10 3 60% 10 2

DB Lunge 50% 10 3 60% 10 1

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

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

Standing Calf Raise 50% 10 2 60% 10 2 70% 10 1

Neck 50% 10 2 60% 10 1

Knee-ups

Day 3 3 Day Football Strength Intermediate Week 2

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

Clean Pull from the Knee 50% 5 2 60% 5 3 70% 5 3

Squat- Low Bar 40% 10 3 50% 10 3 60% 10 2

Incline Barbell Press 40% 10 3 60% 8 4 70% 8 4 80% 3 3

DB Incline 50% 8 3 60% 8 3 65% 8 1

Low Row 40% 10 2 50% 10 3 65% 10 1

DB Curl 40% 10 2 50% 10 2 65% 10 1

Partner Neck 50% 10 2

DB Hold Max Time 1 set

Ab Work
3 Day Intermediate Football Linemen

Linemen 3 Day Football Strength Intermediate Week 3

Day 1

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

Clean Pull from the Knee 40% 5 2 60% 5 3 70% 5 3 75% 5 3

Squat- Low Bar 40% 10 3 60% 5 3 70% 5 3 75% 5 3 85% 2 3

Bench Press 40% 10 3 60% 5 3 70% 5 3 75% 3 3 85% 2 3

DB Bench 60% 8 2 65% 8 3 70% 8 2

Dips with Weight 60% 8 3 70% 8 1

Lat Pulldown 60% 8 3 70% 8 3 75% 8 1

Barbell Curl 60% 10 3 65% 10 3 70% 10 1

Block Toss 30 2 30 1

Neck 50% 10 2 60% 10 1

Ab Work

Day 2 3 Day Football Strength Intermediate Week 3

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

DB Press 60% 8 3 65% 8 3 70% 8 1

Step Ups 50% 8 3 60% 8 3 70% 8 2

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

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

Reverse Curl 60% 10 2 65% 10 2 70% 10 1

Standing Calf Raise 50% 8 2 60% 10 2 70% 10 1

Neck 50% 10 2 60% 10 2

Knee-ups

Day 3 3 Day Football Strength Intermediate Week 3

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

Clean Pull from the Knee 50% 5 2 60% 5 3 70% 5 3

Squat- Low Bar 40% 10 3 50% 5 2 60% 5 2

Incline Barbell Press 40% 10 3 60% 5 4 70% 5 4 75% 5 4 80% 3 3

DB Incline 60% 8 3 65% 8 3 70% 8 1

Low Row 50% 8 2 60% 8 3 70% 8 1

DB Curl 50% 10 2 60% 10 3 70% 10 1

Partner Neck 55% 10 2

DB Hold Max Time 1 set

Ab Work
3 Day Intermediate Football Linemen

Linemen 3 Day Football Strength Intermediate Week 4

Day 1

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

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

Squat- Low Bar 40% 10 3 60% 5 3 70% 5 3 80% 5 3 85% 2 3

Bench Press 40% 10 3 60% 5 3 70% 5 3 80% 5 3 85% 2 3

DB Bench 60% 8 3 65% 8 3 70% 8 2

Dips with Weight 60% 8 3 70% 8 1

Lat Pulldown 60% 8 2 70% 8 2 75% 8 1

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

Block Toss 30 2 30 1

Neck 60% 8 2 70% 8 1

Ab Work

Day 2 3 Day Football Strength Intermediate Week 4

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

DB Press 60% 8 3 65% 8 3 70% 8 1

Step Ups 50% 8 3 60% 8 3 70% 8 2

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

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

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

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

Neck 60% 8 2 65% 8 2 70% 8 1

Knee-ups

Day 3 3 Day Football Strength Intermediate Week 4

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

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

Squat- Low Bar 40% 10 2 50% 5 3 60% 5 3

Incline Barbell Press 40% 10 3 60% 5 3 70% 5 4 80% 5 4 85% 2 3

DB Incline 60% 8 3 65% 8 3 70% 8 1

Low Row 60% 8 3 70% 8 3 75% 8 1

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

Partner Neck 55% 10 2

DB Hold Max Time 1 set

Ab Work
3 Day Intermediate Football Linemen

Linemen 3 Day Football Strength Intermediate Week 5

Day 1

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

Clean Pull from the Knee 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 3

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

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

Dips with Weight 60% 6 3 70% 6 1

Lat Pulldown 60% 6 2 70% 6 3 80% 6 1

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

Block Toss 35 2 35 2

Neck 60% 8 2 70% 8 2

Ab Work

Day 2 3 Day Football Strength Intermediate Week 5

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

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

Step Ups 60% 6 3 70% 6 3 75% 6 2

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

Barbell Shrug 60% 6 2 70% 6 2 80% 6 2

Reverse Curl 60% 6 2 70% 6 2 75% 6 1

Standing Calf Raise 60% 12 2 65% 12 2 70% 12 1

Neck 60% 10 1 70% 8 2

Knee-ups

Day 3 3 Day Football Strength Intermediate Week 5

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

Clean Pull from the Knee 50% 5 2 60% 3 3 70% 3 3 80% 3 3

Squat- Low Bar 40% 10 2 60% 5 3 65% 5 3

Incline Barbell Press 40% 10 3 60% 5 4 70% 5 4 80% 5 4 85% 3 3

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

Low Row 60% 6 3 70% 6 3 75% 6 3

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

Partner Neck 55% 10 2 60% 10 1

DB Hold Max Time 1 set

Ab Work
3 Day Intermediate Football Linemen

Linemen 3 Day Football Strength Intermediate Week 6

Day 1

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

Clean Pull from the Knee 40% 5 3 60% 3 3 70% 3 4 80% 3 3 85% 1 3

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

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

DB Bench 60% 6 3 70% 6 3 80% 6 2

Dips with Weight 60% 6 3 70% 6 1

Lat Pulldown 60% 6 2 70% 6 3 80% 6 1

Barbell Curl 60% 8 2 70% 8 3 75% 8 1

Block Toss 40 2 40 1

Neck 60% 8 2 70% 8 1

Ab Work

Day 2 3 Day Football Strength Intermediate Week 6

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

DB Press 60% 6 3 70% 6 3 80% 6 3

Step Ups 60% 6 3 70% 6 3 75% 6 2

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

Barbell Shrug 60% 6 2 70% 6 2 80% 6 1

Reverse Curl 60% 6 2 70% 6 2 75% 6 1

Standing Calf Raise 60% 12 2 70% 12 2 75% 12 1

Neck 60% 8 2 70% 8 2

Knee-ups

Day 3 3 Day Football Strength Intermediate Week 6

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

Clean Pull from the Knee 50% 5 2 60% 3 3 70% 3 3 80% 3 3

Squat- Low Bar 40% 10 2 60% 5 3 65% 5 3

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

DB Incline 60% 6 3 70% 6 3 80% 6 1

Low Row 60% 6 3 70% 6 3 80% 6 3

DB Curl 60% 8 2 70% 8 2 75% 8 2

Partner Neck 60% 8 2 70% 8 1

DB Hold Max Time 1 set

Ab Work