3 Day Linemen Advanced
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4 Day Beginner Strength Performance
Linemen
3 Day Football Strength Advanced Week 1
Day 1 Exercise Power Clean
Set 1 40%
R 5
2
Set 2 60%
R 5
2
Set 3 70%
R 5
Set 4
R
Set 5
R
Squat- Low Bar
40%
10
4
60%
10
4
70%
10
4
80%
3
4
90%
1
3
Bench Press
40%
10
3
60%
10
4
70%
10
4
80%
3
4
90%
1
3
60%
10
1
DB Bench Press
60%
10
3
65%
10
3
Dips with Weight
50%
8
3
60%
8
2
Bar Curl
50%
10
2
55%
10
2
25
2
25
1
10
2
10
1
Block Toss Machine Neck
50%
55%
Set 6
3
Ab Work
Day 2 Exercise Push Press
3 Day Football Strength Advanced Week 1 Set 1 40%
R 5
2
Set 2 50%
R 5
Set 3
R
3
60%
5
3
65%
8
2
DB Press
50%
8
3
60%
8
3
DB Step Up
50%
10
3
55%
10
2
DB Lunge
50%
10
3
55%
10
2
Lat Pulldown
50%
10
2
60%
10
2
65%
10
3
Low Row
50%
10
2
60%
10
2
65%
10
3
Bar Shrug
50%
10
2
60%
10
2
70%
10
2
Standing Calf
50%
10
3
55%
10
2
Partner Neck
50%
10
2
Finger Walk
6 lb
3
2
Set 4 65%
R 5
Set 5
Set 5
Set 5
Set 5
3
Knee-ups
Day 3 Exercise Clean Pull Knee
3 Day Football Strength Advanced Week 1 Set 1 40%
R 5
2
Set 2 50%
R 5
3
Set 3 60%
R 5
3
Leg Press
40%
10
4
60%
10
4
75%
3
2
Incline Bench Press
40%
10
4
60%
10
4
65%
10
4
60%
10
1
DB Incline
60%
10
3
70%
10
2
DB Curl
50%
10
2
55%
10
2
Neck Machine
50%
10
1
55%
10
1
DB Hold Ab Work
Max Time 1 Set
Set 4
R
70%
5
3
75%
3
4
85%
1
2
R
4 Day Beginner Strength Performance
Linemen
3 Day Football Strength Advanced Week 2
Day 1 Exercise
Set 1
R
Set 2
R
Set 3
R
Set 4
R
Set 5
R
Set 6
R
Power Clean
40%
5
2
60%
5
3
70%
5
3
75%
5
3
Squat- Low Bar
40%
10
3
60%
8
4
70%
8
4
75%
8
4
85%
3
4
90%
1
3
Bench Press
40%
10
3
60%
8
4
70%
8
4
75%
8
4
85%
3
4
90%
1
3
DB Bench Press
60%
8
3
65%
8
3
70%
8
3
Dips with Weight
60%
8
3
65%
8
2
Bar Curl
50%
10
2
60%
10
3
65%
10
1
30
2
30
2
10
2
10
3
Block Toss Machine Neck
50%
60%
Ab Work
Day 2 Exercise
3 Day Football Strength Advanced Week 2 Set 1
R
Set 2
R
Set 3
R
Push Press
40%
5
3
60%
5
3
65%
5
3
DB Press
50%
8
3
60%
8
3
70%
8
1
DB Step Up
50%
8
3
55%
8
3
60%
8
2
DB Lunge
50%
8
3
55%
8
1
Lat Pulldown
50%
10
2
60%
10
3
70%
10
2
Low Row
50%
10
2
60%
10
3
70%
10
1
Bar Shrug
50%
10
2
60%
10
2
70%
10
1
Standing Calf
50%
10
2
60%
10
1
Partner Neck
50%
10
1
Finger Walk
6 lb
3
1
Set 4 70%
5
Set 5
R
Set 6
R
Set 5
R
Set 6
R
3
Knee-ups
Day 3 Exercise
3 Day Football Strength Advanced Week 2 Set 1
R
Set 2
R
Set 3
R
Set 4
R
Clean Pull Knee
50%
5
2
60%
5
3
70%
5
3
75%
5
2
Leg Press
40%
10
3
60%
8
4
70%
8
4
80%
3
3
Incline Bench Press
40%
10
3
60%
8
4
70%
8
4
80%
3
4
DB Incline
60%
8
3
70%
8
3
75%
8
2
DB Curl
50%
10
2
60%
10
2
65%
10
1
Neck Machine
50%
10
2
55%
10
1
DB Hold Ab Work
Max Time 1 Set
90%
1
3
4 Day Beginner Strength Performance
Linemen
3 Day Football Strength Advanced Week 3
Day 1 Exercise
Set 1
R
Set 2
Set 3
Set 4
Set 5
Set 6
Power Clean
40%
5
2
60%
5
3
70%
5
3
75%
5
3
80%
3
3
Squat- Low Bar
40%
10
3
60%
6
3
70%
6
3
80%
6
3
85%
2
3
90%
1
2
Bench Press
50%
10
3
70%
6
3
75%
6
3
80%
6
3
85%
2
3
90%
1
2
DB Bench Press
60%
6
2
70%
6
3
75%
6
3
Dips with Weight
60%
6
3
65%
6
3
70%
6
2
Bar Curl
60%
65%
70%
8
1
Block Toss Machine Neck
50%
8
2
35
2
10
2
60%
8
3
35
1
10
1
Ab Work
Day 2 Exercise Push Press
3 Day Football Strength Advanced Week 3 Set 1 40%
R 5
3
Set 2 60%
3
Set 3 3
70%
3
Set 4 3
DB Press
60%
6
3
70%
6
3
75%
6
2
DB Step Up
50%
5
3
60%
5
3
70%
5
2
75%
8
2
DB Lunge
50%
5
3
60%
5
1
Lat Pulldown
60%
8
2
70%
8
2
Low Row
60%
8
2
70%
8
2
75%
8
1
Bar Shrug
60%
8
2
70%
8
2
75%
8
1
60%
12
2
65%
12
1
Standing Calf
50%
12
2
Partner Neck
60%
10
1
Finger Walk
6 lb
4
1
75%
3
Set 5
Set 6
Set 5
Set 6
3
Knee-ups 0
Day 3 Exercise
3 Day Football Strength Advanced Week 3 Set 1
R
Set 2
Set 3
Set 4
Clean Pull Knee
40%
5
2
60%
5
3
70%
5
3
80%
3
2
Leg Press
40%
10
3
60%
6
4
70%
6
4
75%
6
4
85%
2
2
Incline Bench Press
40%
10
3
60%
6
4
70%
6
4
75%
6
4
85%
2
4
DB Incline
60%
8
3
70%
6
3
75%
6
2
DB Curl
60%
8
2
65%
8
2
70%
8
1
50%
10
2
60%
10
1
70%
10
1
Neck Machine DB Hold Ab Work
Max Time 1 Set
90%
1
3
4 Day Beginner Strength Performance
Linemen
3 Day Football Strength Advanced Week 4
Day 1 Exercise Power Clean
Set 1 40%
R 5
2
Set 2 60%
R 5
3
Set 3 70%
R 5
3
Set 4 80%
R 4
Set 5
R
Set 6
R
3
Squat- Low Bar
40%
10
3
60%
5
4
70%
5
4
80%
5
4
85%
3
4
90%
1
3
Bench Press
40%
10
3
60%
5
4
70%
5
4
80%
5
4
90%
2
4
95%
1
3
DB Bench Press
60%
5
3
70%
5
3
80%
5
3
Dips with Weight
60%
6
3
70%
6
3
75%
6
2
Bar Curl
60%
70%
75%
8
1
Block Toss Machine Neck
8
2
40
2
8
2
50%
60%
8
2
40
1
8
1
Ab Work
Day 2 Exercise Push Press
3 Day Football Strength Advanced Week 4 Set 1 40%
R 5
3
Set 2 60%
R 3
3
Set 3 70%
R 3
3
DB Press
60%
6
3
70%
6
3
75%
6
1
DB Step Up
50%
5
3
60%
5
3
70%
5
3
75%
8
2
DB Lunge
50%
5
3
60%
5
1
Lat Pulldown
60%
8
2
70%
8
2
Low Row
60%
8
2
70%
8
2
75%
8
1
Bar Shrug
60%
8
2
70%
8
2
75%
8
1
60%
12
2
65%
12
1
Standing Calf
50%
12
2
Partner Neck
60%
8
1
Finger Walk
6 lb
4
1
Set 4 75%
R 3
3
Set 5 80%
R 3
Set 6
R
Set 6
R
2
Knee-ups
Day 3 Exercise Clean Pull Knee
3 Day Football Strength Advanced Week 4 Set 1 40%
R 5
2
Set 2 60%
R 5
3
Set 3 70%
R 5
3
Set 4 80%
R 5
Set 5
R
3
Leg Press
40%
10
4
60%
5
4
70%
5
4
75%
5
4
85%
3
2
Incline Bench Press
40%
10
3
60%
5
4
70%
5
4
80%
5
4
85%
2
4
DB Incline
60%
5
3
70%
5
3
80%
5
2
DB Curl
60%
8
2
65%
8
2
70%
8
1
50%
8
2
60%
8
1
Neck Machine DB Hold Ab Work
Max Time 1 Set
90%
1
3
4 Day Beginner Strength Performance
Linemen
3 Day Football Strength Advanced Week 5
Day 1 Exercise
Set 1
R
Set 2
R
Set 3
R
Set 4
R
Set 5
R
Set 6
R
Power Clean
50%
5
3
60%
5
3
70%
5
3
80%
5
3
Squat- Low Bar
40%
10
3
60%
5
3
70%
5
4
80%
5
4
85%
3
4
90%
1
3
Bench Press
40%
10
3
60%
5
3
70%
3
4
80%
3
4
90%
2
4
95%
1
3
85%
5
2
DB Bench Press
60%
5
2
70%
5
2
80%
5
2
Dips with Weight
60%
5
2
70%
5
2
80%
5
2
Bar Curl
60%
70%
80%
5
1
Block Toss Machine Neck
60%
5
2
50
2
8
2
70%
5
2
50
1
8
1
Ab Work
Day 2 Exercise
3 Day Football Strength Advanced Week 5 Set 1
R
Set 2
R
Set 3
R
Push Press
40%
5
2
60%
3
3
70%
3
3
DB Press
60%
5
3
70%
5
3
80%
5
1
DB Step Up
60%
5
2
70%
5
2
75%
5
2
DB Lunge
60%
5
2
70%
5
1
Lat Pulldown
60%
5
2
70%
5
2
80%
5
2
Low Row
60%
5
2
70%
5
2
80%
5
1
Bar Shrug
60%
5
2
70%
5
2
80%
5
1
Standing Calf
50%
12
2
60%
12
2
70%
12
1
Partner Neck
60%
10
1
Finger Walk
6 lb
5
1
Set 4 80%
R 3
3
Set 5 85%
R 3
Set 6
R
Set 6
R
3
Knee-ups
Day 3 Exercise Clean Pull Knee
3 Day Football Strength Advanced Week 5 Set 1 40%
R 5
2
Set 2 60%
R 5
3
Set 3 70%
R 5
3
Set 4 80%
R 3
3
Set 5 85%
R 3
3
Leg Press
40%
10
2
60%
5
4
70%
5
4
80%
3
4
90%
2
2
Incline Bench Press
40%
10
3
60%
5
4
70%
5
4
80%
3
4
90%
3
4
DB Incline
60%
5
3
70%
5
3
80%
5
2
DB Curl
60%
5
2
70%
5
2
75%
5
1
Neck Machine
55%
10
2
60%
10
1
DB Hold Ab Work
Max Time 1 Set
95%
1
2
4 Day Beginner Strength Performance
Linemen
3 Day Football Strength Advanced Week 6
Day 1 Exercise
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Power Clean
40%
5
3
60%
3
3
70%
3
3
80%
3
3
85%
3
3
Squat- Low Bar
40%
10
3
60%
5
4
70%
3
4
80%
3
4
90%
2
3
Bench Press
40%
10
3
60%
5
4
70%
3
4
80%
3
4
90%
3
4
DB Bench Press
60%
5
2
70%
5
2
80%
3
3
90%
3
2
Dips with Weight
60%
5
2
70%
5
2
80%
5
2
Bar Curl
60%
70%
80%
5
1
Block Toss Machine Neck
60%
5
2
50
2
8
2
70%
5
2
50
1
8
2
95%
1
3
Ab Work
Day 2
3 Day Football Strength Advanced Week 6
Exercise
Set 1
Set 2
Set 3
Set 4
Push Press
40%
5
3
60%
3
3
70%
3
3
DB Press
60%
5
3
70%
5
3
80%
5
2
DB Step Up
60%
5
3
70%
5
3
80%
5
2
DB Lunge
60%
5
3
70%
5
1
Lat Pulldown
60%
5
2
70%
5
2
80%
5
2
Low Row
60%
5
2
70%
5
2
80%
5
1
Bar Shrug
60%
5
2
70%
5
2
80%
5
1
Standing Calf
50%
12
2
60%
12
2
70%
12
1
Partner Neck
60%
8
2
70%
8
2
75%
8
1
Finger Walk
6 lb
6
1
80%
3
Set 5 3
85%
3
Set 6 3
Knee-ups
Day 3
3 Day Football Strength Advanced Week 6
Exercise
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Clean Pull Knee
40%
5
2
60%
5
3
70%
5
3
80%
5
3
85%
3
3
Leg Press
40%
10
2
60%
5
2
70%
5
2
80%
5
2
90%
2
2
Incline Bench Press
40%
10
3
60%
5
3
70%
5
3
80%
3
3
85%
3
3
DB Incline
60%
5
3
70%
5
3
80%
5
2
DB Curl
60%
5
2
70%
5
2
80%
5
1
Neck Machine
60%
8
2
70%
8
1
DB Hold Ab Work
Max Time 1 Set
90%
3
3
Linemen
3 Day Football Strength Advanced Week 1
Day 1 Exercise Power Clean
Set 1 40%
R 5
2
Set 2 60%
R 5
2
Set 3 70%
R 5
Set 4
R
Set 5
R
Squat- Low Bar
40%
10
4
60%
10
4
70%
10
4
80%
3
4
90%
1
3
Bench Press
40%
10
3
60%
10
4
70%
10
4
80%
3
4
90%
1
3
60%
10
1
DB Bench Press
60%
10
3
65%
10
3
Dips with Weight
50%
8
3
60%
8
2
Bar Curl
50%
10
2
55%
10
2
25
2
25
1
10
2
10
1
Block Toss Machine Neck
50%
55%
Set 6
3
Ab Work
Day 2 Exercise Push Press
3 Day Football Strength Advanced Week 1 Set 1 40%
R 5
2
Set 2 50%
R 5
Set 3
R
3
60%
5
3
65%
8
2
DB Press
50%
8
3
60%
8
3
DB Step Up
50%
10
3
55%
10
2
DB Lunge
50%
10
3
55%
10
2
Lat Pulldown
50%
10
2
60%
10
2
65%
10
3
Low Row
50%
10
2
60%
10
2
65%
10
3
Bar Shrug
50%
10
2
60%
10
2
70%
10
2
Standing Calf
50%
10
3
55%
10
2
Partner Neck
50%
10
2
Finger Walk
6 lb
3
2
Set 4 65%
R 5
Set 5
Set 5
Set 5
Set 5
3
Knee-ups
Day 3 Exercise Clean Pull Knee
3 Day Football Strength Advanced Week 1 Set 1 40%
R 5
2
Set 2 50%
R 5
3
Set 3 60%
R 5
3
Leg Press
40%
10
4
60%
10
4
75%
3
2
Incline Bench Press
40%
10
4
60%
10
4
65%
10
4
60%
10
1
DB Incline
60%
10
3
70%
10
2
DB Curl
50%
10
2
55%
10
2
Neck Machine
50%
10
1
55%
10
1
DB Hold Ab Work
Max Time 1 Set
Set 4
R
70%
5
3
75%
3
4
85%
1
2
R
4 Day Beginner Strength Performance
Linemen
3 Day Football Strength Advanced Week 2
Day 1 Exercise
Set 1
R
Set 2
R
Set 3
R
Set 4
R
Set 5
R
Set 6
R
Power Clean
40%
5
2
60%
5
3
70%
5
3
75%
5
3
Squat- Low Bar
40%
10
3
60%
8
4
70%
8
4
75%
8
4
85%
3
4
90%
1
3
Bench Press
40%
10
3
60%
8
4
70%
8
4
75%
8
4
85%
3
4
90%
1
3
DB Bench Press
60%
8
3
65%
8
3
70%
8
3
Dips with Weight
60%
8
3
65%
8
2
Bar Curl
50%
10
2
60%
10
3
65%
10
1
30
2
30
2
10
2
10
3
Block Toss Machine Neck
50%
60%
Ab Work
Day 2 Exercise
3 Day Football Strength Advanced Week 2 Set 1
R
Set 2
R
Set 3
R
Push Press
40%
5
3
60%
5
3
65%
5
3
DB Press
50%
8
3
60%
8
3
70%
8
1
DB Step Up
50%
8
3
55%
8
3
60%
8
2
DB Lunge
50%
8
3
55%
8
1
Lat Pulldown
50%
10
2
60%
10
3
70%
10
2
Low Row
50%
10
2
60%
10
3
70%
10
1
Bar Shrug
50%
10
2
60%
10
2
70%
10
1
Standing Calf
50%
10
2
60%
10
1
Partner Neck
50%
10
1
Finger Walk
6 lb
3
1
Set 4 70%
5
Set 5
R
Set 6
R
Set 5
R
Set 6
R
3
Knee-ups
Day 3 Exercise
3 Day Football Strength Advanced Week 2 Set 1
R
Set 2
R
Set 3
R
Set 4
R
Clean Pull Knee
50%
5
2
60%
5
3
70%
5
3
75%
5
2
Leg Press
40%
10
3
60%
8
4
70%
8
4
80%
3
3
Incline Bench Press
40%
10
3
60%
8
4
70%
8
4
80%
3
4
DB Incline
60%
8
3
70%
8
3
75%
8
2
DB Curl
50%
10
2
60%
10
2
65%
10
1
Neck Machine
50%
10
2
55%
10
1
DB Hold Ab Work
Max Time 1 Set
90%
1
3
4 Day Beginner Strength Performance
Linemen
3 Day Football Strength Advanced Week 3
Day 1 Exercise
Set 1
R
Set 2
Set 3
Set 4
Set 5
Set 6
Power Clean
40%
5
2
60%
5
3
70%
5
3
75%
5
3
80%
3
3
Squat- Low Bar
40%
10
3
60%
6
3
70%
6
3
80%
6
3
85%
2
3
90%
1
2
Bench Press
50%
10
3
70%
6
3
75%
6
3
80%
6
3
85%
2
3
90%
1
2
DB Bench Press
60%
6
2
70%
6
3
75%
6
3
Dips with Weight
60%
6
3
65%
6
3
70%
6
2
Bar Curl
60%
65%
70%
8
1
Block Toss Machine Neck
50%
8
2
35
2
10
2
60%
8
3
35
1
10
1
Ab Work
Day 2 Exercise Push Press
3 Day Football Strength Advanced Week 3 Set 1 40%
R 5
3
Set 2 60%
3
Set 3 3
70%
3
Set 4 3
DB Press
60%
6
3
70%
6
3
75%
6
2
DB Step Up
50%
5
3
60%
5
3
70%
5
2
75%
8
2
DB Lunge
50%
5
3
60%
5
1
Lat Pulldown
60%
8
2
70%
8
2
Low Row
60%
8
2
70%
8
2
75%
8
1
Bar Shrug
60%
8
2
70%
8
2
75%
8
1
60%
12
2
65%
12
1
Standing Calf
50%
12
2
Partner Neck
60%
10
1
Finger Walk
6 lb
4
1
75%
3
Set 5
Set 6
Set 5
Set 6
3
Knee-ups 0
Day 3 Exercise
3 Day Football Strength Advanced Week 3 Set 1
R
Set 2
Set 3
Set 4
Clean Pull Knee
40%
5
2
60%
5
3
70%
5
3
80%
3
2
Leg Press
40%
10
3
60%
6
4
70%
6
4
75%
6
4
85%
2
2
Incline Bench Press
40%
10
3
60%
6
4
70%
6
4
75%
6
4
85%
2
4
DB Incline
60%
8
3
70%
6
3
75%
6
2
DB Curl
60%
8
2
65%
8
2
70%
8
1
50%
10
2
60%
10
1
70%
10
1
Neck Machine DB Hold Ab Work
Max Time 1 Set
90%
1
3
4 Day Beginner Strength Performance
Linemen
3 Day Football Strength Advanced Week 4
Day 1 Exercise Power Clean
Set 1 40%
R 5
2
Set 2 60%
R 5
3
Set 3 70%
R 5
3
Set 4 80%
R 4
Set 5
R
Set 6
R
3
Squat- Low Bar
40%
10
3
60%
5
4
70%
5
4
80%
5
4
85%
3
4
90%
1
3
Bench Press
40%
10
3
60%
5
4
70%
5
4
80%
5
4
90%
2
4
95%
1
3
DB Bench Press
60%
5
3
70%
5
3
80%
5
3
Dips with Weight
60%
6
3
70%
6
3
75%
6
2
Bar Curl
60%
70%
75%
8
1
Block Toss Machine Neck
8
2
40
2
8
2
50%
60%
8
2
40
1
8
1
Ab Work
Day 2 Exercise Push Press
3 Day Football Strength Advanced Week 4 Set 1 40%
R 5
3
Set 2 60%
R 3
3
Set 3 70%
R 3
3
DB Press
60%
6
3
70%
6
3
75%
6
1
DB Step Up
50%
5
3
60%
5
3
70%
5
3
75%
8
2
DB Lunge
50%
5
3
60%
5
1
Lat Pulldown
60%
8
2
70%
8
2
Low Row
60%
8
2
70%
8
2
75%
8
1
Bar Shrug
60%
8
2
70%
8
2
75%
8
1
60%
12
2
65%
12
1
Standing Calf
50%
12
2
Partner Neck
60%
8
1
Finger Walk
6 lb
4
1
Set 4 75%
R 3
3
Set 5 80%
R 3
Set 6
R
Set 6
R
2
Knee-ups
Day 3 Exercise Clean Pull Knee
3 Day Football Strength Advanced Week 4 Set 1 40%
R 5
2
Set 2 60%
R 5
3
Set 3 70%
R 5
3
Set 4 80%
R 5
Set 5
R
3
Leg Press
40%
10
4
60%
5
4
70%
5
4
75%
5
4
85%
3
2
Incline Bench Press
40%
10
3
60%
5
4
70%
5
4
80%
5
4
85%
2
4
DB Incline
60%
5
3
70%
5
3
80%
5
2
DB Curl
60%
8
2
65%
8
2
70%
8
1
50%
8
2
60%
8
1
Neck Machine DB Hold Ab Work
Max Time 1 Set
90%
1
3
4 Day Beginner Strength Performance
Linemen
3 Day Football Strength Advanced Week 5
Day 1 Exercise
Set 1
R
Set 2
R
Set 3
R
Set 4
R
Set 5
R
Set 6
R
Power Clean
50%
5
3
60%
5
3
70%
5
3
80%
5
3
Squat- Low Bar
40%
10
3
60%
5
3
70%
5
4
80%
5
4
85%
3
4
90%
1
3
Bench Press
40%
10
3
60%
5
3
70%
3
4
80%
3
4
90%
2
4
95%
1
3
85%
5
2
DB Bench Press
60%
5
2
70%
5
2
80%
5
2
Dips with Weight
60%
5
2
70%
5
2
80%
5
2
Bar Curl
60%
70%
80%
5
1
Block Toss Machine Neck
60%
5
2
50
2
8
2
70%
5
2
50
1
8
1
Ab Work
Day 2 Exercise
3 Day Football Strength Advanced Week 5 Set 1
R
Set 2
R
Set 3
R
Push Press
40%
5
2
60%
3
3
70%
3
3
DB Press
60%
5
3
70%
5
3
80%
5
1
DB Step Up
60%
5
2
70%
5
2
75%
5
2
DB Lunge
60%
5
2
70%
5
1
Lat Pulldown
60%
5
2
70%
5
2
80%
5
2
Low Row
60%
5
2
70%
5
2
80%
5
1
Bar Shrug
60%
5
2
70%
5
2
80%
5
1
Standing Calf
50%
12
2
60%
12
2
70%
12
1
Partner Neck
60%
10
1
Finger Walk
6 lb
5
1
Set 4 80%
R 3
3
Set 5 85%
R 3
Set 6
R
Set 6
R
3
Knee-ups
Day 3 Exercise Clean Pull Knee
3 Day Football Strength Advanced Week 5 Set 1 40%
R 5
2
Set 2 60%
R 5
3
Set 3 70%
R 5
3
Set 4 80%
R 3
3
Set 5 85%
R 3
3
Leg Press
40%
10
2
60%
5
4
70%
5
4
80%
3
4
90%
2
2
Incline Bench Press
40%
10
3
60%
5
4
70%
5
4
80%
3
4
90%
3
4
DB Incline
60%
5
3
70%
5
3
80%
5
2
DB Curl
60%
5
2
70%
5
2
75%
5
1
Neck Machine
55%
10
2
60%
10
1
DB Hold Ab Work
Max Time 1 Set
95%
1
2
4 Day Beginner Strength Performance
Linemen
3 Day Football Strength Advanced Week 6
Day 1 Exercise
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Power Clean
40%
5
3
60%
3
3
70%
3
3
80%
3
3
85%
3
3
Squat- Low Bar
40%
10
3
60%
5
4
70%
3
4
80%
3
4
90%
2
3
Bench Press
40%
10
3
60%
5
4
70%
3
4
80%
3
4
90%
3
4
DB Bench Press
60%
5
2
70%
5
2
80%
3
3
90%
3
2
Dips with Weight
60%
5
2
70%
5
2
80%
5
2
Bar Curl
60%
70%
80%
5
1
Block Toss Machine Neck
60%
5
2
50
2
8
2
70%
5
2
50
1
8
2
95%
1
3
Ab Work
Day 2
3 Day Football Strength Advanced Week 6
Exercise
Set 1
Set 2
Set 3
Set 4
Push Press
40%
5
3
60%
3
3
70%
3
3
DB Press
60%
5
3
70%
5
3
80%
5
2
DB Step Up
60%
5
3
70%
5
3
80%
5
2
DB Lunge
60%
5
3
70%
5
1
Lat Pulldown
60%
5
2
70%
5
2
80%
5
2
Low Row
60%
5
2
70%
5
2
80%
5
1
Bar Shrug
60%
5
2
70%
5
2
80%
5
1
Standing Calf
50%
12
2
60%
12
2
70%
12
1
Partner Neck
60%
8
2
70%
8
2
75%
8
1
Finger Walk
6 lb
6
1
80%
3
Set 5 3
85%
3
Set 6 3
Knee-ups
Day 3
3 Day Football Strength Advanced Week 6
Exercise
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Clean Pull Knee
40%
5
2
60%
5
3
70%
5
3
80%
5
3
85%
3
3
Leg Press
40%
10
2
60%
5
2
70%
5
2
80%
5
2
90%
2
2
Incline Bench Press
40%
10
3
60%
5
3
70%
5
3
80%
3
3
85%
3
3
DB Incline
60%
5
3
70%
5
3
80%
5
2
DB Curl
60%
5
2
70%
5
2
80%
5
1
Neck Machine
60%
8
2
70%
8
1
DB Hold Ab Work
Max Time 1 Set
90%
3
3
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