Preseason Football Workout

Author Brandon McRaeFitness Level BeginnerType Hypertrophy
Days in Plan 5 Days Rest Between Sets:
1:30-2:00 minutes
Duration20 Min per session

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Legs
Leg Press Exercise Picture 1. Leg Press
Sets: 3Reps: 12
Leg Extension Exercise Picture 2. Leg Extension
Sets: 3Reps: 12
Standing Calf Raises Exercise Picture 3. Standing Calf Raises
Sets: 3Reps: 12
Day 1 - Lower Body
Day 2 - Chest
Day 2 - Upper Body
21s Exercise Picture 1. 21s
Sets: 3Reps: 12
Push Up Exercise Picture 2. Push Up
Sets: 3Reps: 12
Tricep Kickbacks Exercise Picture 3. Tricep Kickbacks
Sets: 3Reps: 12
Day 3 - Plyometrics
Double Stair Jumps Exercise Picture 1. Double Stair Jumps
Sets: 3Reps: 12
One Foot Box Jumps Exercise Picture 2. One Foot Box Jumps
Sets: 3Reps: 12
Jump Rope Exercise Picture 3. Jump Rope
Sets: 3Reps: 12
Day 3 - Shoulders
Front Raises Exercise Picture 1. Front Raises
Sets: 3Reps: 12
Side Raises Exercise Picture 2. Side Raises
Sets: 3Reps: 12
Day 4 - Abdominals
Crunches Exercise Picture 1. Crunches
Sets: 3Reps: 12
Roman Chair Exercise Picture 2. Roman Chair
Sets: 3Reps: 12
Day 4 - Back
One Arm Row Exercise Picture 1. One Arm Row
Sets: 3Reps: 12
Seated Row Exercise Picture 2. Seated Row
Sets: 3Reps: 12
Day 5 - Rest Day

With this log you will be able to print off as many sheets as required to track this workout.

Preseason Football Basics

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