American Football Defensive Line
If you want to get stronger and be more athletic as Footballer!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | seated vertical Jump | 3 | 4 reps | — |
| 2 | Lying Chest Pass Med Ball Throw | 3 | 4 reps | — |
| 3 | Bench Press (Barbell) | 5 | 5 reps | 80% |
| 4 | Squat (Barbell) | 5 | 5 reps | 80% |
| 5 | Incline Bench Press (Dumbbell) | 2 | 8 reps | 70% |
| 6 | Lat Pulldown | 2 | 12 reps | @10 |
| 2 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lying Chest Pass Med Ball Throw | 3 | 4 reps | 10% |
| 2 | Broad Jump | 4 | 3 reps | — |
| 3 | Deadlift (Barbell) | 5 | 5 reps | 85% |
| 4 | Incline Bench Press (Barbell) | 3 | 5 reps | 80% |
| 5 | Romanian Deadlift (Barbell) | 2 | 8 reps | @9 |
| 6 | Dip (Bodyweight) | 1 | 0 reps | @9 |
| 7 | Meadow Row | 2 | 8 reps | @9 |
| 8 | Lat Pulldown | 1 | 8–12 reps | @10 |
| 1 | 6–10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Broad Jump | 1 | 0 reps | — |
| 2 | Med Ball Slam | 3 | 8 reps | — |
| 3 | Bench Press (Barbell) | 5 | 5 reps | 85% |
| 4 | Squat (Barbell) | 5 | 5 reps | 80% |
| 5 | Bulgarian Split Squat (Dumbbell) | 1 | 8 reps | @9 |
| 2 | 8 reps | @8 | ||
| 6 | Incline Bench Press (Dumbbell) | 3 | 8 reps | 70% |
| 7 | Lat Pulldown | 2 | 12 reps | @10 |
| 1 | 10 reps | @10 |
Common questions
Yes, American Football Defensive Line is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 100 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
American Football Defensive Line is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
American Football Defensive Line is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
