American Football Defensive Line

by Linus

11 athletes joined

5.0

(1 rating)

Program Description

This Programm is for Athletes if they want to build a foundation or break a plateau!

Program Overview

Level
Beginner, Novice, Intermediate, Advanced
Goal
Athletics, Muscle & Sculpting
Equipment
Full Gym
Program Length
1 week
Time Per Workout
100 minutes
Created
Feb 10, 2025 09:37
Last Edited
Jun 24, 2025 01:44

Summary

Unleash your inner powerhouse with the American Football Defensive Line program! Designed for athletes looking to enhance their strength and explosiveness, this 1-week plan features three intense training days focused on full-body workouts, including barbell squats, bench presses, and explosive movements like the broad jump. Each session is meticulously crafted to build muscle and improve performance on the field. Get ready to dominate with targeted exercises that will elevate your game and fortify your defensive skills!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

seated vertical Jump

4 reps

Lying Chest Pass Med Ball Throw

4 reps

Bench Press (Barbell)

5 reps

80%

Squat (Barbell)

5 reps

80%

Incline Bench Press (Dumbbell)

8 reps

70%

Lat Pulldown

12 reps

10 reps

RPE 10

Day 2

Lying Chest Pass Med Ball Throw

4 reps

10%

Broad Jump

3 reps

Deadlift (Barbell)

5 reps

85%

Incline Bench Press (Barbell)

5 reps

80%

Romanian Deadlift (Barbell)

8 reps

RPE 9

Dip (Bodyweight)

RPE 9

Meadow Row

8 reps

RPE 9

Lat Pulldown

8-12 reps

6-10 reps

RPE 10

RPE 9

Day 3

Broad Jump

Med Ball Slam

8 reps

Bench Press (Barbell)

5 reps

85%

Squat (Barbell)

5 reps

80%

Bulgarian Split Squat (Dumbbell)

8 reps

RPE 9

RPE 8

Incline Bench Press (Dumbbell)

8 reps

70%

Lat Pulldown

12 reps

10 reps

RPE 10

Day 1

seated vertical Jump

3 Sets

4 Reps

Lying Chest Pass Med Ball Throw

3 Sets

4 Reps

Bench Press (Barbell)

5 Sets

5 Reps

80%

Squat (Barbell)

5 Sets

5 Reps

80%

Incline Bench Press (Dumbbell)

2 Sets

8 Reps

70%

Lat Pulldown

2 Sets

12 Reps

10 Reps

@10

Day 2

Lying Chest Pass Med Ball Throw

3 Sets

4 Reps

10%

Broad Jump

4 Sets

3 Reps

Deadlift (Barbell)

5 Sets

5 Reps

85%

Incline Bench Press (Barbell)

3 Sets

5 Reps

80%

Romanian Deadlift (Barbell)

2 Sets

8 Reps

Dip (Bodyweight)

1 Set

Meadow Row

2 Sets

8 Reps

Lat Pulldown

1 Set

8-12 Reps

6-10 Reps

@10

Day 3

Broad Jump

1 Set

Med Ball Slam

3 Sets

8 Reps

Bench Press (Barbell)

5 Sets

5 Reps

85%

Squat (Barbell)

5 Sets

5 Reps

80%

Bulgarian Split Squat (Dumbbell)

1 Set

2 Sets

8 Reps

Incline Bench Press (Dumbbell)

3 Sets

8 Reps

70%

Lat Pulldown

2 Sets

1 Set

12 Reps

10 Reps

@10

WHAT PEOPLE ARE SAYING(1 rating)

Only ratings with written feedback are displayed here.

5.00 / 5

LinusAge 18, Man

5 months ago

2 years of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

Probably the best free Programm out there for Guys who want to improve Strength,Athleticism and muscle gain!