Offensive lineman

Unleash your inner powerhouse with this 10-week Offensive Lineman program, designed to build strength, explosiveness, and endurance. Committing to five days a week, you'll tackle a variety of barbell and bodyweight exercises, including military presses, squats, and bear crawls, all tailored to enhance your performance on the field. This program emphasizes functional strength and stability, ensuring you’re not just lifting weights but preparing your body for the demands of the game. Get ready to dominate your workouts and elevate your game!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Military Press (Barbell)

Bench Press (Paused)

Bench Press (Close Grip)

Pull-Up (Bodyweight)

Seated Military Press (Barbell)

Bear Crawl

Walking Lunge

Inchworm

Burpee

Clean Pull

Squat (Barbell)

Rack Pull (Barbell)

Glute-Ham Raise

Tech Drills

Sprint

Bench Press (Barbell)

Push Up

Single Arm Row (Dumbbell)

Bicep Curl (EZ Bar)

Tricep Extension (Cable)

Power Clean

Incline Bench Press (Barbell)

Split Squat (Barbell)

Good Morning

Reverse Hyperextension

Prowler Push

M Drill

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