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Football Training Split

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19 athletes joined

Program Description

Gain strength, speed, and agility for football.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 26, 2024 01:48
  • Last Edited
    Jun 18, 2025 10:34

Summary

Elevate your game with the Football Training Split, a dynamic 5-week program designed for serious athletes looking to enhance their explosiveness and overall performance. With five training days each week, you'll engage in a variety of high-impact exercises like broad jumps, kettlebell swings, and power cleans, all tailored to build strength and agility. This program emphasizes functional movements that translate directly to the field, ensuring you're not just lifting weights but developing the skills necessary for peak athletic performance. Get ready to push your limits and dominate your game!
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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
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
7
Skull Crusher
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
7
Skull Crusher
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
7
Skull Crusher
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
7
Skull Crusher
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
7
Skull Crusher
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Trap Bar Deadlift
4
3-5 reps
RPE 9
3
Power Clean
3
5-8 reps
RPE 9
4
Leg Press
5
10-15 reps
RPE 9
5
Leg Curl
4
6-10 reps
RPE 9
6
Standing Calf Raise
4
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Trap Bar Deadlift
4
3-5 reps
RPE 9
3
Power Clean
3
5-8 reps
RPE 9
4
Leg Press
5
10-15 reps
RPE 9
5
Leg Curl
4
6-10 reps
RPE 9
6
Standing Calf Raise
4
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Trap Bar Deadlift
4
3-5 reps
RPE 9
3
Power Clean
3
5-8 reps
RPE 9
4
Leg Press
5
10-15 reps
RPE 9
5
Leg Curl
4
6-10 reps
RPE 9
6
Standing Calf Raise
4
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Trap Bar Deadlift
4
3-5 reps
RPE 9
3
Power Clean
3
5-8 reps
RPE 9
4
Leg Press
5
10-15 reps
RPE 9
5
Leg Curl
4
6-10 reps
RPE 9
6
Standing Calf Raise
4
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Trap Bar Deadlift
4
3-5 reps
RPE 9
3
Power Clean
3
5-8 reps
RPE 9
4
Leg Press
5
10-15 reps
RPE 9
5
Leg Curl
4
6-10 reps
RPE 9
6
Standing Calf Raise
4
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Machine)
4
8-12 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Concentration Curl
4
8-12 reps
RPE 9
7
Tricep Extension (Cable)
1
3
8-12 reps
8-12 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Machine)
4
8-12 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Concentration Curl
4
8-12 reps
RPE 9
7
Tricep Extension (Cable)
1
3
8-12 reps
8-12 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Machine)
4
8-12 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Concentration Curl
4
8-12 reps
RPE 9
7
Tricep Extension (Cable)
1
3
8-12 reps
8-12 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Machine)
4
8-12 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Concentration Curl
4
8-12 reps
RPE 9
7
Tricep Extension (Cable)
1
3
8-12 reps
8-12 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Machine)
4
8-12 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Concentration Curl
4
8-12 reps
RPE 9
7
Tricep Extension (Cable)
1
3
8-12 reps
8-12 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
4
8-12 reps
RPE 9
3
Leg Extension
4
10-15 reps
RPE 9
4
Leg Curl
4
10-15 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
4
8-12 reps
RPE 9
3
Leg Extension
4
10-15 reps
RPE 9
4
Leg Curl
4
10-15 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
4
8-12 reps
RPE 9
3
Leg Extension
4
10-15 reps
RPE 9
4
Leg Curl
4
10-15 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
4
8-12 reps
RPE 9
3
Leg Extension
4
10-15 reps
RPE 9
4
Leg Curl
4
10-15 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
4
8-12 reps
RPE 9
3
Leg Extension
4
10-15 reps
RPE 9
4
Leg Curl
4
10-15 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
RPE 10
2
Box Jump
3
8 reps
RPE 10
3
Lateral Box Jump
3
8 reps
RPE 10
4
Vertical Jump
3
8 reps
RPE 10
5
Kettlebell Swing
3
10 reps
RPE 9
6
Landmine Press
3
10-12 reps
RPE 9
7
Hip Explosion From Ground
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
RPE 10
2
Box Jump
3
8 reps
RPE 10
3
Lateral Box Jump
3
8 reps
RPE 10
4
Vertical Jump
3
8 reps
RPE 10
5
Kettlebell Swing
3
10 reps
RPE 9
6
Landmine Press
3
10-12 reps
RPE 9
7
Hip Explosion From Ground
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
RPE 10
2
Box Jump
3
8 reps
RPE 10
3
Lateral Box Jump
3
8 reps
RPE 10
4
Vertical Jump
3
8 reps
RPE 10
5
Kettlebell Swing
3
10 reps
RPE 9
6
Landmine Press
3
10-12 reps
RPE 9
7
Hip Explosion From Ground
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
RPE 10
2
Box Jump
3
8 reps
RPE 10
3
Lateral Box Jump
3
8 reps
RPE 10
4
Vertical Jump
3
8 reps
RPE 10
5
Kettlebell Swing
3
10 reps
RPE 9
6
Landmine Press
3
10-12 reps
RPE 9
7
Hip Explosion From Ground
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
RPE 10
2
Box Jump
3
8 reps
RPE 10
3
Lateral Box Jump
3
8 reps
RPE 10
4
Vertical Jump
3
8 reps
RPE 10
5
Kettlebell Swing
3
10 reps
RPE 9
6
Landmine Press
3
10-12 reps
RPE 9
7
Hip Explosion From Ground
3
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
7
Skull Crusher
3
6-10 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Trap Bar Deadlift
4
3-5 reps
RPE 9
3
Power Clean
3
5-8 reps
RPE 9
4
Leg Press
5
10-15 reps
RPE 9
5
Leg Curl
4
6-10 reps
RPE 9
6
Standing Calf Raise
4
6-10 reps
RPE 9
Day 8
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Machine)
4
8-12 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Concentration Curl
4
8-12 reps
RPE 9
7
Tricep Extension (Cable)
1
3
8-12 reps
8-12 reps
RPE 9
RPE 9
Day 9
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
4
8-12 reps
RPE 9
3
Leg Extension
4
10-15 reps
RPE 9
4
Leg Curl
4
10-15 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
Day 10
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
RPE 10
2
Box Jump
3
8 reps
RPE 10
3
Lateral Box Jump
3
8 reps
RPE 10
4
Vertical Jump
3
8 reps
RPE 10
5
Kettlebell Swing
3
10 reps
RPE 9
6
Landmine Press
3
10-12 reps
RPE 9
7
Hip Explosion From Ground
3
8 reps
RPE 10
Week 1
1 / 5 Weeks
Day 5
1
Broad Jump
3 Sets
5 Reps
@10
2
Box Jump
3 Sets
8 Reps
@10
3
Lateral Box Jump
3 Sets
8 Reps
@10
4
Vertical Jump
3 Sets
8 Reps
@10
5
Kettlebell Swing
3 Sets
10 Reps
@9
6
Landmine Press
3 Sets
10-12 Reps
@9
7
Hip Explosion From Ground
3 Sets
8 Reps
@10
Day 2
1
Squat (Barbell)
4 Sets
3-5 Reps
@9
2
Trap Bar Deadlift
4 Sets
3-5 Reps
@9
3
Power Clean
3 Sets
5-8 Reps
@9
4
Leg Press
5 Sets
10-15 Reps
@9
5
Leg Curl
4 Sets
6-10 Reps
@9
6
Standing Calf Raise
4 Sets
6-10 Reps
@9
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
@9
3
Bent Over Row (Barbell)
4 Sets
3-5 Reps
@9
4
Pull-Up (Bodyweight)
4 Sets
6-10 Reps
@9
5
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
6
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
@9
7
Skull Crusher
3 Sets
6-10 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@9
2
Chest Fly (Machine)
4 Sets
8-12 Reps
@9
3
Seated Row (Cable)
4 Sets
8-12 Reps
@9
4
Single Arm Row (Dumbbell)
4 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
6
Concentration Curl
4 Sets
8-12 Reps
@9
7
Tricep Extension (Cable)
1 Set
3 Sets
8-12 Reps
8-12 Reps
@9
@9
Day 4
1
Front Squat (Barbell)
4 Sets
8-12 Reps
@9
2
Bulgarian Split Squat (Barbell)
4 Sets
8-12 Reps
@9
3
Leg Extension
4 Sets
10-15 Reps
@9
4
Leg Curl
4 Sets
10-15 Reps
@9
5
Standing Calf Raise
4 Sets
8-12 Reps
@9