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Football training

by Micheal F.
117 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
    Sep 14, 2025 03:18

Summary

Elevate your game with this comprehensive 6-week football training program designed for serious athletes. Committing to five days a week, you'll engage in a variety of strength and conditioning exercises targeting key muscle groups essential for peak performance on the field. From bench presses to high rows, each session is structured to build explosive power and endurance, ensuring you're ready to dominate your competition. Get ready to push your limits and transform your athletic capabilities!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
21.9%
Glutes
13.8%
Other
9.5%
Chest
8.6%
Upper Back
8.6%
Triceps
7.6%
Hamstrings
7.1%
Lats
6.2%
Biceps
4.3%
Front Delts
3.8%
Calves
1.9%
Adductors
1.9%
Rear Delts
1.9%
Abs
1.4%
Lower Back
1%
Abductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Chest Fly (Machine)
4
8 reps
RPE 8
3
Chest Press (Machine)
4
8 reps
RPE 8
4
Tricep Pushdown (Cable)
4
8 reps
RPE 8
5
Seated Dip (Machine)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Chest Fly (Machine)
4
8 reps
RPE 8
3
Chest Press (Machine)
4
8 reps
RPE 8
4
Tricep Pushdown (Cable)
4
8 reps
RPE 8
5
Seated Dip (Machine)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Chest Fly (Machine)
4
8 reps
RPE 8
3
Chest Press (Machine)
4
8 reps
RPE 8
4
Tricep Pushdown (Cable)
4
8 reps
RPE 8
5
Seated Dip (Machine)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Chest Fly (Machine)
4
8 reps
RPE 8
3
Chest Press (Machine)
4
8 reps
RPE 8
4
Tricep Pushdown (Cable)
4
8 reps
RPE 8
5
Seated Dip (Machine)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Chest Fly (Machine)
4
8 reps
RPE 8
3
Chest Press (Machine)
4
8 reps
RPE 8
4
Tricep Pushdown (Cable)
4
8 reps
RPE 8
5
Seated Dip (Machine)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Chest Fly (Machine)
4
8 reps
RPE 8
3
Chest Press (Machine)
4
8 reps
RPE 8
4
Tricep Pushdown (Cable)
4
8 reps
RPE 8
5
Seated Dip (Machine)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
4
8 reps
RPE 8
2
Box Jump
4
8 reps
RPE 8
3
Vertical Jump
4
8 reps
RPE 8
4
Pogo Hop
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
4
8 reps
RPE 8
2
Box Jump
4
8 reps
RPE 8
3
Vertical Jump
4
8 reps
RPE 8
4
Pogo Hop
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
4
8 reps
RPE 8
2
Box Jump
4
8 reps
RPE 8
3
Vertical Jump
4
8 reps
RPE 8
4
Pogo Hop
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
4
8 reps
RPE 8
2
Box Jump
4
8 reps
RPE 8
3
Vertical Jump
4
8 reps
RPE 8
4
Pogo Hop
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
4
8 reps
RPE 8
2
Box Jump
4
8 reps
RPE 8
3
Vertical Jump
4
8 reps
RPE 8
4
Pogo Hop
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
4
8 reps
RPE 8
2
Box Jump
4
8 reps
RPE 8
3
Vertical Jump
4
8 reps
RPE 8
4
Pogo Hop
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
4
8 reps
RPE 8
2
Face Pull
4
8 reps
RPE 8
3
Lat Pulldown
4
8 reps
RPE 8
4
Seated Row (Cable)
4
8 reps
RPE 8
5
Alternating Dumbbell Curl
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
4
8 reps
RPE 8
2
Face Pull
4
8 reps
RPE 8
3
Lat Pulldown
4
8 reps
RPE 8
4
Seated Row (Cable)
4
8 reps
RPE 8
5
Alternating Dumbbell Curl
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
4
8 reps
RPE 8
2
Face Pull
4
8 reps
RPE 8
3
Lat Pulldown
4
8 reps
RPE 8
4
Seated Row (Cable)
4
8 reps
RPE 8
5
Alternating Dumbbell Curl
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
4
8 reps
RPE 8
2
Face Pull
4
8 reps
RPE 8
3
Lat Pulldown
4
8 reps
RPE 8
4
Seated Row (Cable)
4
8 reps
RPE 8
5
Alternating Dumbbell Curl
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
4
8 reps
RPE 8
2
Face Pull
4
8 reps
RPE 8
3
Lat Pulldown
4
8 reps
RPE 8
4
Seated Row (Cable)
4
8 reps
RPE 8
5
Alternating Dumbbell Curl
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
4
8 reps
RPE 8
2
Face Pull
4
8 reps
RPE 8
3
Lat Pulldown
4
8 reps
RPE 8
4
Seated Row (Cable)
4
8 reps
RPE 8
5
Alternating Dumbbell Curl
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 8
2
Leg Extension
4
8 reps
RPE 8
3
Squat (Paused)
4
8 reps
RPE 8
4
Prowler Push
4
8 reps
RPE 8
5
Leg Curl
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 8
2
Leg Extension
4
8 reps
RPE 8
3
Squat (Paused)
4
8 reps
RPE 8
4
Prowler Push
4
8 reps
RPE 8
5
Leg Curl
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 8
2
Leg Extension
4
8 reps
RPE 8
3
Squat (Paused)
4
8 reps
RPE 8
4
Prowler Push
4
8 reps
RPE 8
5
Leg Curl
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 8
2
Leg Extension
4
8 reps
RPE 8
3
Squat (Paused)
4
8 reps
RPE 8
4
Prowler Push
4
8 reps
RPE 8
5
Leg Curl
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 8
2
Leg Extension
4
8 reps
RPE 8
3
Squat (Paused)
4
8 reps
RPE 8
4
Prowler Push
4
8 reps
RPE 8
5
Leg Curl
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 8
2
Leg Extension
4
8 reps
RPE 8
3
Squat (Paused)
4
8 reps
RPE 8
4
Prowler Push
4
8 reps
RPE 8
5
Leg Curl
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
4
8 reps
RPE 8
2
Box Jump
4
8 reps
RPE 8
3
Vertical Jump
4
8 reps
RPE 8
4
Pogo Hop
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
4
8 reps
RPE 8
2
Box Jump
4
8 reps
RPE 8
3
Vertical Jump
4
8 reps
RPE 8
4
Pogo Hop
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
4
8 reps
RPE 8
2
Box Jump
4
8 reps
RPE 8
3
Vertical Jump
4
8 reps
RPE 8
4
Pogo Hop
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
4
8 reps
RPE 8
2
Box Jump
4
8 reps
RPE 8
3
Vertical Jump
4
8 reps
RPE 8
4
Pogo Hop
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
4
8 reps
RPE 8
2
Box Jump
4
8 reps
RPE 8
3
Vertical Jump
4
8 reps
RPE 8
4
Pogo Hop
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
4
8 reps
RPE 8
2
Box Jump
4
8 reps
RPE 8
3
Vertical Jump
4
8 reps
RPE 8
4
Pogo Hop
4
8 reps
RPE 8
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