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Football Training Split
by
6 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
May 17, 2024 12:13
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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
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 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 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
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 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 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 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
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 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 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 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
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 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 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 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
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 6
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 7
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 8
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 9
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
Day 10
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