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Football Off-Season Programme

by Callum
14 athletes joined

Program Description

Bridge between end of season and pre season!

Program Overview

  • Level
    Novice, Beginner, Advanced, Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 08, 2024 09:11
  • Last Edited
    Jul 27, 2025 09:10

Summary

Elevate your game with this comprehensive 3-week Football Off-Season Programme designed for athletes looking to build strength, speed, and agility. Comprising five days of targeted workouts each week, you'll engage in a variety of exercises like single-leg hip thrusts, kettlebell swings, and planks to enhance your performance on the field. This program emphasizes functional strength and core stability, ensuring you're not just fit, but game-ready. Get ready to push your limits and dominate your off-season training!
Muscle Engagement
Front
Back
MuscleSet
Abs
17.3%
Glutes
16.4%
Quadriceps
13.4%
Hamstrings
11.8%
Front Delts
6.2%
Lower Back
5.5%
Lats
4.8%
Triceps
4.8%
Upper Back
4.8%
Chest
4.7%
Middle Delts
4.7%
Biceps
2.1%
Adductors
2%
Other
0.7%
Rear Delts
0.4%
Forearms
0.4%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
10 reps
-
2
Plank
3
1 mins
-
3
Push Up
3
5 reps
-
4
Kettlebell Swing
4
10 reps
-
5
Bench Press (Dumbbell)
4
8 reps
-
6
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
7
Nordic Curl
4
8 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
V-Up
3
15 reps
-
10
Skater Hop
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
10 reps
-
2
Plank
3
1 mins
-
3
Push Up
3
5 reps
-
4
Kettlebell Swing
4
10 reps
-
5
Bench Press (Dumbbell)
4
8 reps
-
6
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
7
Nordic Curl
4
8 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
V-Up
3
15 reps
-
10
Skater Hop
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
10 reps
-
2
Plank
3
1 mins
-
3
Push Up
3
5 reps
-
4
Kettlebell Swing
4
10 reps
-
5
Bench Press (Dumbbell)
4
8 reps
-
6
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
7
Nordic Curl
4
8 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
V-Up
3
15 reps
-
10
Skater Hop
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
12-13.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
12-13.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
12-13.3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Windshield Wipers
3
15 reps
-
2
Glute Bridge (Dumbbell)
2
10 reps
-
3
Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Windshield Wipers
3
15 reps
-
2
Glute Bridge (Dumbbell)
2
10 reps
-
3
Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Windshield Wipers
3
15 reps
-
2
Glute Bridge (Dumbbell)
2
10 reps
-
3
Bike
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
5 reps
-
2
Side Plank
3
5 reps
-
3
Forward Jump
4
5 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8 reps
-
5
Plank
4
10 reps
-
6
Walking Lunge (Dumbbell)
4
8 reps
-
7
Dumbbell Row
4
8 reps
-
8
Goblet Squat
4
6 reps
-
9
Wide Grip Pull-Up
4
8 reps
-
10
Plank
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
5 reps
-
2
Side Plank
3
5 reps
-
3
Forward Jump
4
5 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8 reps
-
5
Plank
4
10 reps
-
6
Walking Lunge (Dumbbell)
4
8 reps
-
7
Dumbbell Row
4
8 reps
-
8
Goblet Squat
4
6 reps
-
9
Wide Grip Pull-Up
4
8 reps
-
10
Plank
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
5 reps
-
2
Side Plank
3
5 reps
-
3
Forward Jump
4
5 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8 reps
-
5
Plank
4
10 reps
-
6
Walking Lunge (Dumbbell)
4
8 reps
-
7
Dumbbell Row
4
8 reps
-
8
Goblet Squat
4
6 reps
-
9
Wide Grip Pull-Up
4
8 reps
-
10
Plank
1
3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Windshield Wipers
3
15 reps
-
2
Glute Bridge (Dumbbell)
2
10 reps
-
3
Bike
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Windshield Wipers
3
15 reps
-
2
Glute Bridge (Dumbbell)
2
10 reps
-
3
Bike
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Windshield Wipers
3
15 reps
-
2
Glute Bridge (Dumbbell)
2
10 reps
-
3
Bike
1
20 mins
-
Week 1
1 / 3 Weeks
Day 1
1
Single Leg Hip Thrust
3 Sets
10 Reps
-
2
Plank
3 Sets
1 mins
-
3
Push Up
3 Sets
5 Reps
-
4
Kettlebell Swing
4 Sets
10 Reps
-
5
Bench Press (Dumbbell)
4 Sets
8 Reps
-
6
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
-
7
Nordic Curl
4 Sets
8 Reps
-
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
9
V-Up
3 Sets
15 Reps
-
10
Skater Hop
3 Sets
8 Reps
-
Day 2
1
Run
1 Set
12-13.3 mins
-
Day 5
1
Windshield Wipers
3 Sets
15 Reps
-
2
Glute Bridge (Dumbbell)
2 Sets
10 Reps
-
3
Bike
1 Set
20 mins
-
Day 3
1
Windshield Wipers
3 Sets
15 Reps
-
2
Glute Bridge (Dumbbell)
2 Sets
10 Reps
-
3
Bike
1 Set
20 mins
-
Day 4
1
Single Leg Romanian Deadlift
3 Sets
5 Reps
-
2
Side Plank
3 Sets
5 Reps
-
3
Forward Jump
4 Sets
5 Reps
-
4
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
-
5
Plank
4 Sets
10 Reps
-
6
Walking Lunge (Dumbbell)
4 Sets
8 Reps
-
7
Dumbbell Row
4 Sets
8 Reps
-
8
Goblet Squat
4 Sets
6 Reps
-
9
Wide Grip Pull-Up
4 Sets
8 Reps
-
10
Plank
1 Set
3 mins
-