KNUCKLES’ NFL-STYLE GYM SPLIT

This program is designed to develop elite-level athleticism by combining raw strength, explosive power, speed, and endurance — the exact traits required by NFL athletes. Unlike typical gym routines, this program prepares you for real-world performance, emphasizing multi-directional movement, full-body power output, and injury-resistant training. It’s built for those who want to train like serious athletes — not just look strong, but be strong, be fast, and be unbreakable on and off the field.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Trap Bar Deadlift

Power Clean

Squat (Barbell)

Box Jump

Walking Lunge (Dumbbell)

Hamstring Curl

Prowler Push

LOWER BODY POWER (S + E)

Bench Press (Barbell)

Pull-Up (Weighted)

Overhead Press (Barbell)

Bent Over Row (Barbell)

Dip (Weighted)

Farmer's Walk (Weighted)

UPPER BODY STRENGTH (HP + P)

Sprint

Jump Rope

Mountain Climber

SPEED/AGILITY/CONDITIONING

Front Squat (Barbell)

Romanian Deadlift (Barbell)

Step-Up (Weighted)

Glute-Ham Raise

Seated Calf Raise

Calf Raise (Machine)

LOWER HYPERTROPHY + MOBILITY

Incline Bench Press (Dumbbell)

Chin-Up (Weighted)

Dumbbell Row

Face Pull

V-Handle Tricep Pushdown (Cable)

Landmine Press

UPPER HYPERTROPHY + FUNCTION

0 reviews for KNUCKLES’ NFL-STYLE GYM SPLIT