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American Football Defensive Line

by Maxime-Terrence M.

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
    Jun 24, 2025 01:44
  • Last Edited
    Jun 25, 2025 04:44

Summary

Unleash your inner powerhouse with the American Football Defensive Line program, designed specifically for athletes looking to enhance their strength and explosiveness. Over the course of one week, you'll tackle three intense sessions featuring a mix of full-body lifts, explosive movements, and targeted strength exercises, including barbell squats, deadlifts, and incline bench presses. This program is perfect for building the foundational strength and agility needed on the field, ensuring you're ready to dominate your opponents. Get ready to push your limits and elevate your game!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
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
2
12 reps
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
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
RPE 9
6
Dip (Bodyweight)
1
RPE 9
7
Meadow Row
2
8 reps
RPE 9
8
Lat Pulldown
1
1
8-12 reps
6-10 reps
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
1
-
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
2
8 reps
8 reps
RPE 9
RPE 8
6
Incline Bench Press (Dumbbell)
3
8 reps
70%
7
Lat Pulldown
2
1
12 reps
10 reps
RPE 10
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
seated vertical Jump
3 Sets
4 Reps
-
2
Lying Chest Pass Med Ball Throw
3 Sets
4 Reps
-
3
Bench Press (Barbell)
5 Sets
5 Reps
80%
4
Squat (Barbell)
5 Sets
5 Reps
80%
5
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
70%
6
Lat Pulldown
2 Sets
2 Sets
12 Reps
10 Reps
@10
@10
Day 2
1
Lying Chest Pass Med Ball Throw
3 Sets
4 Reps
10%
2
Broad Jump
4 Sets
3 Reps
-
3
Deadlift (Barbell)
5 Sets
5 Reps
85%
4
Incline Bench Press (Barbell)
3 Sets
5 Reps
80%
5
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@9
6
Dip (Bodyweight)
1 Set
@9
7
Meadow Row
2 Sets
8 Reps
@9
8
Lat Pulldown
1 Set
1 Set
8-12 Reps
6-10 Reps
@10
@9
Day 3
1
Broad Jump
1 Set
-
2
Med Ball Slam
3 Sets
8 Reps
-
3
Bench Press (Barbell)
5 Sets
5 Reps
85%
4
Squat (Barbell)
5 Sets
5 Reps
80%
5
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@9
@8
6
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
70%
7
Lat Pulldown
2 Sets
1 Set
12 Reps
10 Reps
@10
@10