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Rogers in season football program

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Program Description

**Rogers In-Season Football Program** Elevate your game with this comprehensive 5-week training program designed specifically for football athletes. Committing to 25 sessions, you’ll focus on strength, agility, and endurance through a mix of compound lifts like squats and deadlifts, explosive movements such as box jumps, and targeted muscle work. Each workout is crafted to enhance your performance on the field, ensuring you stay at the top of your game throughout the season. Get ready to push your limits and achieve your athletic goals!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 12, 2025 12:05
  • Last Edited
    Aug 12, 2025 12:29
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3 reps
12 reps
RPE 8
RPE 6.5
2
Pec Deck (Machine)
4
8 reps
-
3
Lateral Raise (Cable)
4
12 reps
-
4
Ab Wheel
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3 reps
12 reps
RPE 8
RPE 6.5
2
Pec Deck (Machine)
4
8 reps
-
3
Lateral Raise (Cable)
4
12 reps
-
4
Ab Wheel
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3 reps
12 reps
RPE 8
RPE 6.5
2
Pec Deck (Machine)
4
8 reps
-
3
Lateral Raise (Cable)
4
12 reps
-
4
Ab Wheel
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3 reps
12 reps
RPE 8
RPE 6.5
2
Pec Deck (Machine)
4
8 reps
-
3
Lateral Raise (Cable)
4
12 reps
-
4
Ab Wheel
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3 reps
12 reps
RPE 8
RPE 6.5
2
Pec Deck (Machine)
4
8 reps
-
3
Lateral Raise (Cable)
4
12 reps
-
4
Ab Wheel
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Extension
4
8 reps
-
3
Hack Squat
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Extension
4
8 reps
-
3
Hack Squat
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Extension
4
8 reps
-
3
Hack Squat
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Extension
4
8 reps
-
3
Hack Squat
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Extension
4
8 reps
-
3
Hack Squat
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
-
2
Lat Pulldown
4
8 reps
-
3
Seated Row (Machine)
4
8 reps
-
4
Bicep Curl (EZ Bar)
3
8 reps
-
5
Spider Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
-
2
Lat Pulldown
4
8 reps
-
3
Seated Row (Machine)
4
8 reps
-
4
Bicep Curl (EZ Bar)
3
8 reps
-
5
Spider Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
-
2
Lat Pulldown
4
8 reps
-
3
Seated Row (Machine)
4
8 reps
-
4
Bicep Curl (EZ Bar)
3
8 reps
-
5
Spider Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
-
2
Lat Pulldown
4
8 reps
-
3
Seated Row (Machine)
4
8 reps
-
4
Bicep Curl (EZ Bar)
3
8 reps
-
5
Spider Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
-
2
Lat Pulldown
4
8 reps
-
3
Seated Row (Machine)
4
8 reps
-
4
Bicep Curl (EZ Bar)
3
8 reps
-
5
Spider Curl
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7.5
2
Lying Leg Curl
4
8 reps
-
3
Leg Press
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7.5
2
Lying Leg Curl
4
8 reps
-
3
Leg Press
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7.5
2
Lying Leg Curl
4
8 reps
-
3
Leg Press
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7.5
2
Lying Leg Curl
4
8 reps
-
3
Leg Press
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7.5
2
Lying Leg Curl
4
8 reps
-
3
Leg Press
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
-
2
Broad Jump
4
5 reps
-
3
Ladder Drill
7
2 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
-
2
Broad Jump
4
5 reps
-
3
Ladder Drill
7
2 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
-
2
Broad Jump
4
5 reps
-
3
Ladder Drill
7
2 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
-
2
Broad Jump
4
5 reps
-
3
Ladder Drill
7
2 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
-
2
Broad Jump
4
5 reps
-
3
Ladder Drill
7
2 reps
-
Week 1
1 / 5 Weeks
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
-
2
Leg Extension
4 Sets
8 Reps
-
3
Hack Squat
3 Sets
5 Reps
-
Day 5
1
Box Jump
4 Sets
5 Reps
-
2
Broad Jump
4 Sets
5 Reps
-
3
Ladder Drill
7 Sets
2 Reps
-
Day 4
1
Deadlift (Barbell)
4 Sets
5 Reps
@7.5
2
Lying Leg Curl
4 Sets
8 Reps
-
3
Leg Press
4 Sets
8 Reps
-
Day 3
1
Pull-Up (Bodyweight)
4 Sets
5 Reps
-
2
Lat Pulldown
4 Sets
8 Reps
-
3
Seated Row (Machine)
4 Sets
8 Reps
-
4
Bicep Curl (EZ Bar)
3 Sets
8 Reps
-
5
Spider Curl
3 Sets
8 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
3 Reps
12 Reps
@8
@6.5
2
Pec Deck (Machine)
4 Sets
8 Reps
-
3
Lateral Raise (Cable)
4 Sets
12 Reps
-
4
Ab Wheel
3 Sets
5 Reps
-