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Football training
by Micheal F.
40 athletes joined
Program Description
To increase speed and strength/stability
Program Overview
Level
Intermediate
Goal
Athletics, Bodybuilding, Powerlifting
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
90 minutes
Created
Feb 01, 2024 04:26
Last Edited
Jun 14, 2024 09:36
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Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Chest Fly (Machine)
4 Sets
8 Reps
@8
3
Chest Press (Machine)
4 Sets
8 Reps
@8
4
Tricep Pushdown (Cable)
4 Sets
8 Reps
@8
5
Seated Dip (Machine)
4 Sets
8 Reps
@8
Day 3
1
High Row
4 Sets
8 Reps
@8
2
Face Pull
4 Sets
8 Reps
@8
3
Lat Pulldown
4 Sets
8 Reps
@8
4
Seated Row (Cable)
4 Sets
8 Reps
@8
5
Alternating Dumbbell Curl
4 Sets
8 Reps
@8
Day 4
1
Leg Press
4 Sets
8 Reps
@8
2
Leg Extension
4 Sets
8 Reps
@8
3
Squat (Paused)
4 Sets
8 Reps
@8
4
Prowler Push
4 Sets
8 Reps
@8
5
Leg Curl
4 Sets
8 Reps
@8
Day 5
1
Skater Hop
4 Sets
8 Reps
@8
2
Box Jump
4 Sets
8 Reps
@8
3
Vertical Jump
4 Sets
8 Reps
@8
4
Pogo Hop
4 Sets
8 Reps
@8
Day 2
1
Skater Hop
4 Sets
8 Reps
@8
2
Box Jump
4 Sets
8 Reps
@8
3
Vertical Jump
4 Sets
8 Reps
@8
4
Pogo Hop
4 Sets
8 Reps
@8
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Chest Fly (Machine)
4 Sets
8 Reps
@8
3
Chest Press (Machine)
4 Sets
8 Reps
@8
4
Tricep Pushdown (Cable)
4 Sets
8 Reps
@8
5
Seated Dip (Machine)
4 Sets
8 Reps
@8
Day 2
1
Skater Hop
4 Sets
8 Reps
@8
2
Box Jump
4 Sets
8 Reps
@8
3
Vertical Jump
4 Sets
8 Reps
@8
4
Pogo Hop
4 Sets
8 Reps
@8
Day 3
1
High Row
4 Sets
8 Reps
@8
2
Face Pull
4 Sets
8 Reps
@8
3
Lat Pulldown
4 Sets
8 Reps
@8
4
Seated Row (Cable)
4 Sets
8 Reps
@8
5
Alternating Dumbbell Curl
4 Sets
8 Reps
@8
Day 4
1
Leg Press
4 Sets
8 Reps
@8
2
Leg Extension
4 Sets
8 Reps
@8
3
Squat (Paused)
4 Sets
8 Reps
@8
4
Prowler Push
4 Sets
8 Reps
@8
5
Leg Curl
4 Sets
8 Reps
@8
Day 5
1
Skater Hop
4 Sets
8 Reps
@8
2
Box Jump
4 Sets
8 Reps
@8
3
Vertical Jump
4 Sets
8 Reps
@8
4
Pogo Hop
4 Sets
8 Reps
@8
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Chest Fly (Machine)
4 Sets
8 Reps
@8
3
Chest Press (Machine)
4 Sets
8 Reps
@8
4
Tricep Pushdown (Cable)
4 Sets
8 Reps
@8
5
Seated Dip (Machine)
4 Sets
8 Reps
@8
Day 2
1
Skater Hop
4 Sets
8 Reps
@8
2
Box Jump
4 Sets
8 Reps
@8
3
Vertical Jump
4 Sets
8 Reps
@8
4
Pogo Hop
4 Sets
8 Reps
@8
Day 3
1
High Row
4 Sets
8 Reps
@8
2
Face Pull
4 Sets
8 Reps
@8
3
Lat Pulldown
4 Sets
8 Reps
@8
4
Seated Row (Cable)
4 Sets
8 Reps
@8
5
Alternating Dumbbell Curl
4 Sets
8 Reps
@8
Day 4
1
Leg Press
4 Sets
8 Reps
@8
2
Leg Extension
4 Sets
8 Reps
@8
3
Squat (Paused)
4 Sets
8 Reps
@8
4
Prowler Push
4 Sets
8 Reps
@8
5
Leg Curl
4 Sets
8 Reps
@8
Day 5
1
Skater Hop
4 Sets
8 Reps
@8
2
Box Jump
4 Sets
8 Reps
@8
3
Vertical Jump
4 Sets
8 Reps
@8
4
Pogo Hop
4 Sets
8 Reps
@8
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Chest Fly (Machine)
4 Sets
8 Reps
@8
3
Chest Press (Machine)
4 Sets
8 Reps
@8
4
Tricep Pushdown (Cable)
4 Sets
8 Reps
@8
5
Seated Dip (Machine)
4 Sets
8 Reps
@8
Day 2
1
Skater Hop
4 Sets
8 Reps
@8
2
Box Jump
4 Sets
8 Reps
@8
3
Vertical Jump
4 Sets
8 Reps
@8
4
Pogo Hop
4 Sets
8 Reps
@8
Day 3
1
High Row
4 Sets
8 Reps
@8
2
Face Pull
4 Sets
8 Reps
@8
3
Lat Pulldown
4 Sets
8 Reps
@8
4
Seated Row (Cable)
4 Sets
8 Reps
@8
5
Alternating Dumbbell Curl
4 Sets
8 Reps
@8
Day 4
1
Leg Press
4 Sets
8 Reps
@8
2
Leg Extension
4 Sets
8 Reps
@8
3
Squat (Paused)
4 Sets
8 Reps
@8
4
Prowler Push
4 Sets
8 Reps
@8
5
Leg Curl
4 Sets
8 Reps
@8
Day 5
1
Skater Hop
4 Sets
8 Reps
@8
2
Box Jump
4 Sets
8 Reps
@8
3
Vertical Jump
4 Sets
8 Reps
@8
4
Pogo Hop
4 Sets
8 Reps
@8
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Chest Fly (Machine)
4 Sets
8 Reps
@8
3
Chest Press (Machine)
4 Sets
8 Reps
@8
4
Tricep Pushdown (Cable)
4 Sets
8 Reps
@8
5
Seated Dip (Machine)
4 Sets
8 Reps
@8
Day 2
1
Skater Hop
4 Sets
8 Reps
@8
2
Box Jump
4 Sets
8 Reps
@8
3
Vertical Jump
4 Sets
8 Reps
@8
4
Pogo Hop
4 Sets
8 Reps
@8
Day 3
1
High Row
4 Sets
8 Reps
@8
2
Face Pull
4 Sets
8 Reps
@8
3
Lat Pulldown
4 Sets
8 Reps
@8
4
Seated Row (Cable)
4 Sets
8 Reps
@8
5
Alternating Dumbbell Curl
4 Sets
8 Reps
@8
Day 4
1
Leg Press
4 Sets
8 Reps
@8
2
Leg Extension
4 Sets
8 Reps
@8
3
Squat (Paused)
4 Sets
8 Reps
@8
4
Prowler Push
4 Sets
8 Reps
@8
5
Leg Curl
4 Sets
8 Reps
@8
Day 5
1
Skater Hop
4 Sets
8 Reps
@8
2
Box Jump
4 Sets
8 Reps
@8
3
Vertical Jump
4 Sets
8 Reps
@8
4
Pogo Hop
4 Sets
8 Reps
@8
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Chest Fly (Machine)
4 Sets
8 Reps
@8
3
Chest Press (Machine)
4 Sets
8 Reps
@8
4
Tricep Pushdown (Cable)
4 Sets
8 Reps
@8
5
Seated Dip (Machine)
4 Sets
8 Reps
@8
Day 2
1
Skater Hop
4 Sets
8 Reps
@8
2
Box Jump
4 Sets
8 Reps
@8
3
Vertical Jump
4 Sets
8 Reps
@8
4
Pogo Hop
4 Sets
8 Reps
@8
Day 3
1
High Row
4 Sets
8 Reps
@8
2
Face Pull
4 Sets
8 Reps
@8
3
Lat Pulldown
4 Sets
8 Reps
@8
4
Seated Row (Cable)
4 Sets
8 Reps
@8
5
Alternating Dumbbell Curl
4 Sets
8 Reps
@8
Day 4
1
Leg Press
4 Sets
8 Reps
@8
2
Leg Extension
4 Sets
8 Reps
@8
3
Squat (Paused)
4 Sets
8 Reps
@8
4
Prowler Push
4 Sets
8 Reps
@8
5
Leg Curl
4 Sets
8 Reps
@8
Day 5
1
Skater Hop
4 Sets
8 Reps
@8
2
Box Jump
4 Sets
8 Reps
@8
3
Vertical Jump
4 Sets
8 Reps
@8
4
Pogo Hop
4 Sets
8 Reps
@8