Swamptown U Football Athletics program

Bringing more eyes to the Swamptown University football team and training our players to achieve SEC level of athletic competition.

Only a four day program but there’s plenty of exercises each day.  I recommend ending each day with light cardio and a medium distance run or high intensity run on a day off

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Prognostic day to determine your level of RPE.

Bench Press (Barbell)

Chest Fly (Machine)

Dip (Bodyweight)

Incline Bench Press (Barbell)

Spoto Press

Tricep Extension (Cable)

Ab Wheel

Bench day

Single Arm Pushdown

Incline Bench Press (Dumbbell)

Push Up (Weighted)

Decline Crunch (Weighted)

Bench Day

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Bulgarian Split Squat (Dumbbell)

Leg Extension

Leg Curl

Reverse Abs Crunch (Bodyweight)

Squat day

Incline Chest Press (Machine)

Chest Fly (Cable)

Leg Raise (Captain's Chair)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Machine)

Upright Row (Cable)

Reverse Grip Tricep Extension

Hammer Curl

V-Handle Tricep Pushdown (Cable)

21s (EZ Bar)

Shoulders and arms

Deadlift (Barbell)

High Row

Single Arm Iso Row

T-Bar Row

Shrug (Trap Bar)

Deadlift

Romanian Deadlift (Dumbbell)

Hack Squat

Goblet Squat

Seated Calf Raise

Hanging Leg Raise

Squat

Overhead Press (Barbell)

Lateral Raise (Cable)

Front Raise

Bench Press (Dumbbell)

Spider Curl

Incline Tricep Extension (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Cable Crunch

Shoulders and Arms

Wide Grip Pull-Up

Bent Over Row (Barbell)

Rear Delt Fly (Machine)

Shrug (Barbell)

Lat Pulldown (Single Arm)

Wood Chop

Single Leg Romanian Deadlift

Leg Press (45 Degrees)

Glute-Ham Raise

Reverse Lunge (Dumbbell)

Windshield Wipers

Squat Day

Squat 

Upright Row (Barbell)

Bench Press (Close Grip)

Landmine Oblique Twist

Lat Pulldown

Seated Row (Cable)

Pullover (Dumbbell)

Shrug (Dumbbell)

Preacher Curl (EZ Bar)

Plank

Deadlift Day

PR attempt day

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