Bryson’s 5/3/1 3-Day Linebacker Focus

Get ready to elevate your game with Bryson’s 5/3/1 3-Day Linebacker Focus program! Over the course of 4 weeks, you'll engage in 12 dynamic workouts designed to build strength, enhance athleticism, and sculpt muscle. Each session, lasting around 60 minutes, incorporates a mix of foundational lifts like squats and deadlifts, alongside explosive movements to optimize your performance on the field. Perfect for those with access to a garage gym, this program will help you develop the power and resilience needed to dominate your competition.

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Bulgarian Split Squat (Barbell)

Romanian Deadlift (Barbell)

Ab Wheel

Lower Body / Squat Focus 

Bench Press (Barbell)

Lat Pulldown (Neutral Grip)

Push Up

Seated Row (Cable)

Face Pull

Upper Body / Bench Focus 

Deadlift (Barbell)

Overhead Press (Barbell)

Jump Squat

Leg Curl

Hanging Knee Raise

Deadlift + Explosive Work

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