Here is a routine I made a while ago. Would it work for DURING the football season? (I try to only lift Mon, Tues, Wed during season because of Friday night games)
Day 1 (chest and back)
Bench Press(w)3x8
Incline Bench 3x8
Lat Pulls 3x8
DB Incline Rows 3x8
Day 2 (power day)
Push Press 3x6
Cleans 4x5
Straight Bar Curls 3x8
Close-grip Bench 3x8
Day 3 (legs)
Squats(w)3x8
Deadlift 3x8
Leg Curls 3x8
Romanian Deadlift 3x8
SetsXReps ok? More/less reps? More/less sets? Different exercises? Lemme know what you guys think
Also, if this one is ok, I will try to make it last me about 6 weeks. I will need another program for the last 6 or so weeks of the football season. Should I just change up some of the auxilary exercises (not bench, squat, deads…the others) and some setXreps?
Hey howie, I play college football and this looks like something similar to what we do in the season…I would increase the reps a little bit and decrease the weight, sets of 8-12 are generally recommended but mix it up a little bit,throw in some pull ups and dips, and don’t forget the plyometrics… eat more than usual to keep the weight on and stay well hydrated Also, you’re going to want to spread your lifting days out…try Saturday, Monday and Wednesday, you’re body’s gonna like you a lot more on Thursday!
That sounds great. I just have a few small questions: should I move the reps to 8-12 in all exercises, which days should I throw dips and pulls ups on, and which day should I do some plyos?
The cleans and push press are okay where they’re at, but the isolation exercises and all the other compound movements should be around 8-12 reps, throw in pullups and dips on your chest and back day every other week or so…Do the plyos on Thursdays, (box jumps and ladders etc. should do the trick) good luck this year!