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Train Like An Athlete: Football Workout Routine
General
Intermediate
None
Plan Details
The Train Like An Athlete: Football Workout Routine routine by JefitTeam is a 28 day workout plan. It is an intermediate level plan to achieve general fitness goals.
The Jefit Train Like an Athlete Workout is geared towards athletes who play football. The 4-week plan will build overall, sports-specific strength with a focus on increase hip and leg power, needed to play this sport at a high level. A secondary goal is to develop core strength. This plan is not specific to football positions but more for overall strength & conditioning. Many of these exercises are used by strength and conditioning coaches on the high school and college level. There are five training sessions each week, rest one full day between training sessions. Adequate recovery between training bouts is critical if you want to see gains in your performance on the playing field. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Week 1: Workout Session 1
Est. 68 min
10 exercises
Barbell Hip Thrust
3 Sets x 12,10,8 Reps
Barbell Clean
3 Sets x 6,5,4 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Single-Leg Calf Press
3 Sets x 10,10,8 Reps
Decline Bench Weighted Twist
2 Sets x 15 Reps
Weight Plate Russian Twist
2 Sets x 15 Reps
Cable Pallof Press with Rotation
2 Sets x 8 Reps
World's Greatest Stretch
1 Set
Day 2
Week 1: Workout Session 2
Est. 62 min
7 exercises
Barbell Deadlift
4 Sets x 8,8,6,6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12,10,8 Reps
Machine Seated Row
3 Sets x 12,10,8 Reps
Machine Back Extension
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10,8,6 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10,8,8 Reps
Day 3
Week 1: Workout Session 3
Est. 39 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Inchworm
3 Sets x 8 Reps
Day 4
Week 1: Workout Session 4
Est. 48 min
7 exercises
Hack Squat (Reverse Position)
4 Sets x 8,8,6,6 Reps
Dumbbell Reverse Lunge
3 Sets x 8,6,4 Reps
Dumbbell Farmers Carry
3 Sets
Barbell Ab Rollout (Kneeling)
2 Sets x 10,8 Reps
Cable Reverse Wood Chop
2 Sets x 8 Reps
Cable Upward Chop
2 Sets x 8 Reps
Plank with Shoulder Taps
1 Set
Day 5
Week 1: Workout Session 5
Est. 56 min
7 exercises
Cable Pulldown (Underhand)
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 12,10,8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 10,10,8,8 Reps
Day 6
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 7
Week 1: Rest Day
Est. 0 min
0 exercises
This day is empty
Day 8
Week 2: Workout Session 6
Est. 40 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Decline Bench Weighted Twist
2 Sets x 15 Reps
Weight Plate Russian Twist
2 Sets x 15 Reps
Cable Pallof Press with Rotation
2 Sets x 8 Reps
Day 9
Week 2: Workout Session 7
Est. 39 min
5 exercises
Cable Pulldown (Underhand)
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Day 10
Week 2: Workout Session 8
Est. 39 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Inchworm
3 Sets x 8 Reps
Day 11
Week 2: Workout Session 9
Est. 42 min
6 exercises
Barbell Squat
3 Sets x 12,10,8 Reps
Barbell Bulgarian Split Squat
3 Sets x 7 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Decline Bench Weighted Twist
2 Sets x 15 Reps
Weight Plate Russian Twist
2 Sets x 15 Reps
Cable Pallof Press with Rotation
2 Sets x 10,8 Reps
Day 12
Week 2: Workout Session 10
Est. 36 min
6 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Front Raise
3 Sets x 6 Reps
Barbell Push Press
3 Sets x 6 Reps
Dip
3 Sets x 6 Reps
Inchworm
3 Sets x 8 Reps
Day 13
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 14
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 15
Week 3: Workout Session 11
Est. 53 min
6 exercises
Cable Pulldown (Underhand)
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Day 16
Week 3: Workout Session 12
Est. 34 min
5 exercises
Barbell Bulgarian Split Squat
4 Sets x 7 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Decline Bench Weighted Twist
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Extended Arm Child Pose
1 Set
Day 17
Week 3: Workout Session 13
Est. 33 min
6 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 6 Reps
Barbell Push Press
3 Sets x 6 Reps
Dip
3 Sets x 6 Reps
Push-Up to Side Plank
1 Set x 8 Reps
Day 18
Week 3: Workout Session 14
Est. 49 min
5 exercises
Cable Pulldown (Underhand)
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 14,12,10,88 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 14,12,10,8 Reps
Day 19
Week 3: Workout Session 15
Est. 34 min
5 exercises
Barbell Bulgarian Split Squat
4 Sets x 7 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Decline Bench Weighted Twist
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Extended Arm Child Pose
1 Set
Day 20
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 21
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 22
Week 4: Workout Session 16
Est. 50 min
6 exercises
Barbell Bench Press
3 Sets x 12,10,8 Reps
Barbell Decline Bench Press
3 Sets x 12,10,8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 8,6,4 Reps
Dip
3 Sets x 8,6,4 Reps
Push-Up to Side Plank
2 Sets x 5 Reps
Day 23
Week 4: Workout Session 17
Est. 43 min
7 exercises
Dumbbell Walking Lunge
3 Sets x 8 Reps
Dumbbell Farmers Carry
2 Sets
Barbell Bulgarian Split Squat
3 Sets x 6 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 14 Reps
Decline Bench Weighted Twist
3 Sets x 14 Reps
Extended Arm Child Pose
1 Set
Day 24
Week 4: Workout Session 18
Est. 41 min
5 exercises
Cable Pulldown (Underhand)
3 Sets x 8 Reps
Dumbbell Renegade Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 12,10,8 Reps
Dumbbell Hammer Curl
3 Sets x 10,8,8 Reps
Day 25
Week 4: Workout Session 19
Est. 49 min
6 exercises
Push-Up to Side Plank
1 Set x 5 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 8,6,4 Reps
Barbell Tricep Extension
3 Sets x 12,10,8 Reps
Day 26
Week 4: Workout Session 20
Est. 39 min
7 exercises
Dumbbell Walking Lunge
3 Sets x 8 Reps
Dumbbell Farmers Carry
2 Sets
Barbell Bulgarian Split Squat
3 Sets x 6 Reps
Plank with Shoulder Taps
3 Sets
Decline Bench Weighted Twist
3 Sets x 14 Reps
Hack Single-Leg Calf Raise
3 Sets x 10 Reps
Extended Arm Child Pose
1 Set
Day 27
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 28
Rest Day
Est. 0 min
0 exercises
This day is empty
