Football Off-Season Programme
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Single Leg Hip Thrust | 3 | 10 reps |
| 2 | Plank | 3 | 1 min |
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Run | 1 | 12–13.3 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Windshield Wipers | 3 | 15 reps |
| 2 | Glute Bridge (Dumbbell) | 2 | 10 reps |
| 3 | Bike | 1 | 20 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Windshield Wipers | 3 | 15 reps |
| 2 | Glute Bridge (Dumbbell) | 2 | 10 reps |
| 3 | Bike | 1 | 20 min |
Weeks 2–3 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Football Off-Season Programme is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 3 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Football Off-Season Programme is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 3 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Football Off-Season Programme is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
