Football Training Split | Workout Programs | Boostcamp App |

Football Training Split

by

10 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

Jul 09, 2024 03:27

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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