3 Day Linemen Beginner
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3 Day Beginner Football Linemen
Linemen
3 Day Football Strength Beginner Week 1
Day 1 Exercise
Set 1
Clean Pull from the Knee 40%
R
10
2
Set 2 50%
R 5
2
Set 3 55%
R 5
Squat- Low Bar
40%
10
3
50%
10
3
55%
10
3
40%
10
3
50%
10
3
55%
10
3
DB Bench
50%
10
3
55%
10
2
Lat Pulldown
50%
10
2
55%
10
2
50%
10
2
55%
10
1
Neck
40%
10
1
10
1
10
1
Block Toss
R
Set 4
R
Set 4
R
2
Bench Press
Bar Curl
Set 4
Ab Work
Day 2 Exercise
3 Day Football Strength Beginner Week 1 Set 1
R
Set 2
R
Barbell Military Press
40%
10
3
50%
10
3
DB Step Ups
50%
10
2
55%
10
1
Low Row
50%
10
2
55%
10
1
Bar Shrug
50%
10
2
55%
10
1
Reverse Curl
50%
10
2
55%
10
1
Seated Calf
50%
10
2
55%
10
1
20
1
Block Toss
Set 3
R
Knee-ups
Day 3 Exercise
3 Day Football Strength Beginner Week 1 Set 1
R
Clean Pull from the Knee 50%
5
2
Set 2
R
55%
5
3
Squat- Low Bar
40%
10
2
50%
10
2
Incline Bench Press
40%
8
3
50%
8
3
DB Incline
50%
8
3
55%
8
1
Lat Pulldown
50%
10
2
55%
10
1
50%
10
2
55%
10
1
DB Curl DB Hold Partner Neck Ab Work
Max Time 1 Set 40%
10
1
Set 3
R
60%
5
2
55%
8
3
3 Day Beginner Football Linemen
Linemen
3 Day Football Strength Beginner Week 2
Day 1 Exercise
Set 1
R
Set 2
R
Set 3
R
Clean Pull from the Knee 50%
5
2
55%
5
3
60%
5
3
Squat- Low Bar
50%
10
3
55%
10
3
60%
10
3
Bench Press
50%
10
3
55%
10
3
60%
10
3
DB Bench
50%
10
2
60%
10
2
Lat Pulldown
50%
10
2
55%
10
2
60%
10
1
Bar Curl
50%
10
2
55%
10
2
60%
10
1
Neck
50%
10
1
15
1
15
1
Block Toss
Set 4
R
Ab Work
Day 2 Exercise
3 Day Football Strength Beginner Week 2 Set 1
R
Set 2
R
Set 3
R
Barbell Military Press
40%
10
3
50%
10
3
55%
10
3
DB Step Ups
50%
10
3
55%
10
3
60%
10
3
Low Row
50%
10
2
55%
10
2
Bar Shrug
50%
10
2
55%
10
2
Reverse Curl
50%
10
2
55%
10
2
Seated Calf
50%
10
2
55%
10
2
20
1
Block Toss
Set 4
Knee-ups
Day 3 Exercise
3 Day Football Strength Beginner Week 2 Set 1
R
Set 2
R
Clean Pull from the Knee 50%
5
2
55%
5
3
Squat- Low Bar
50%
10
3
55%
10
2
Incline Barbell Press
50%
8
3
55%
8
3
DB Incline
50%
8
3
60%
8
2
Lat Pulldown
50%
10
2
55%
10
50%
10
2
55%
10
DB Curl DB Hold Partner Neck Ab Work
Max Time 1 Set 50%
10
1
Set 3
R
60%
5
3
60%
8
3
2
60%
10
1
2
60%
10
1
Set 4
R
3 Day Beginner Football Linemen
Linemen
3 Day Football Strength Beginner Week 3
Day 1 Exercise
Set 1
Clean Pull from the Knee 50%
5
Set 2 2
60%
5
Set 3 3
65%
5
Set 4 3
Squat- Low Bar
50%
10
3
60%
10
3
65%
10
3
Bench Press
50%
10
3
60%
10
3
65%
10
3
DB Bench
50%
10
2
60%
10
2
Lat Pulldown
50%
10
2
55%
10
2
60%
10
2
Bar Curl
50%
10
2
55%
10
2
60%
10
2
Neck
50%
10
2
55%
10
1
20
2
20
1
Block Toss Ab Work
Day 2
3 Day Football Strength Beginner Week 3
Exercise
Set 1
Set 2
Set 3
Set 4
Barbell Military Press
40%
10
3
50%
10
3
60%
10
2
DB Step Ups
50%
10
3
55%
10
3
60%
10
2
Low Row
50%
10
2
55%
10
2
60%
10
1
Bar Shrug
50%
10
2
55%
10
2
60%
10
1
Reverse Curl
50%
10
2
55%
10
2
60%
10
1
Seated Calf
50%
10
2
55%
10
2
60%
10
1
20
1
Block Toss Knee-ups
Day 3
3 Day Football Strength Beginner Week 3
Exercise
Set 1
Clean Pull from the Knee 50%
5
Set 2 2
Set 3
Set 4
55%
5
2
60%
5
2
Squat- Low Bar
50%
10
3
55%
10
3
60%
10
2
Incline Bench Press
50%
8
3
60%
8
3
65%
8
3
DB Incline
50%
8
2
60%
8
2
Lat Pulldown
50%
10
2
55%
10
2
60%
10
1
50%
10
2
55%
10
2
60%
10
1
DB Curl DB Hold Partner Neck Ab Work
Max Time 1 Set 55%
10
1
3 Day Beginner Football Linemen
Linemen
3 Day Football Strength Beginner Week 4
Day 1 Exercise
Set 1
R
Set 2
R
Set 3
R
Set 4
R
Clean Pull from the Knee 50%
5
2
60%
5
3
65%
5
3
70%
5
3
Squat- Low Bar
50%
10
3
60%
10
3
65%
8
3
70%
6
3
Bench Press
50%
10
3
60%
10
3
65%
8
3
70%
6
3
DB Bench
50%
8
2
60%
8
2
65%
8
2
Lat Pulldown
50%
8
2
60%
8
2
65%
8
2
Bar Curl
50%
8
2
60%
8
2
65%
8
2
Neck
50%
10
2
60%
10
1
20
2
20
1
Block Toss Ab Work
Day 2 Exercise
3 Day Football Strength Beginner Week 4 Set 1
R
Set 2
R
Set 3
R
Barbell Military Press
40%
10
3
50%
10
3
60%
8
3
DB Step Ups
50%
8
3
60%
8
3
65%
8
3
Low Row
50%
8
2
60%
8
2
65%
8
2
Barbell Shrug
50%
8
2
60%
8
2
65%
8
2
Reverse Curl
50%
8
2
60%
8
2
65%
8
2
Seated Calf
50%
8
2
60%
8
2
65%
8
2
20
1
Block Toss
Set 4 65%
R 6
3
Knee-ups
Day 3 Exercise
3 Day Football Strength Beginner Week 4 Set 1
R
Set 2
R
Set 3
R
Clean Pull from the Knee 50%
5
2
60%
5
3
65%
5
3
Squat- Low Bar
50%
10
2
55%
8
2
60%
6
2
Incline Bench Press
50%
8
3
60%
8
3
65%
6
3
DB Incline
50%
8
2
60%
8
2
65%
8
1
Lat Pulldown
50%
8
2
60%
8
2
65%
8
1
50%
8
2
60%
8
2
65%
8
1
DB Curl DB Hold Partner Neck Ab Work
Max Time 1 Set 55%
10
1
Set 4
R
70%
5
3
70%
6
3
3 Day Beginner Football Linemen
Linemen
3 Day Football Strength Beginner Week 5
Day 1 Exercise Clean Pull from the Knee
Set 1 50%
R 5
3
Set 2 60%
R 5
3
Set 3 70%
R 5
Set 4
R
3
Squat- Low Bar
50%
10
3
60%
8
3
70%
8
3
75%
6
3
Bench Press
50%
10
3
60%
8
3
70%
8
3
75%
6
3
DB Bench
55%
8
2
65%
8
2
70%
8
2
Lat Pulldown
55%
8
2
65%
8
2
70%
8
2
Bar Curl
55%
8
2
65%
8
2
70%
8
1
Neck
50%
10
2
60%
10
1
25
2
25
2
Block Toss Ab Work
Day 2 Exercise
3 Day Football Strength Beginner Week 5 Set 1
R
Set 2
R
Set 3
R
Barbell Military Press
50%
10
3
60%
8
3
65%
8
3
DB Step Ups
60%
8
2
65%
8
2
70%
8
1
Low Row
60%
8
2
65%
8
2
70%
8
1
Bar Shrug
60%
8
2
65%
8
2
70%
8
1
Reverse Curl
60%
8
2
65%
8
2
70%
8
1
Seated Calf
60%
8
2
65%
8
2
70%
8
1
20
2
20
2
Block Toss
Set 4 70%
R 6
3
Knee-ups
Day 3 Exercise Clean Pull from the Knee
3 Day Football Strength Beginner Week 5 Set 1
R
50%
5
2
Set 2 60%
R 5
3
Set 3 70%
R 5
Squat- Low Bar
50%
10
3
55%
8
3
60%
6
2
50%
8
3
60%
8
3
70%
8
3
DB Incline
60%
8
3
65%
8
3
70%
8
1
Lat Pulldown
60%
8
2
65%
8
2
70%
8
1
60%
8
2
65%
8
2
70%
8
1
DB Curl
Partner Neck Ab Work
Max Time 1 Set 55%
10
1
R
3
Incline Bench Press
DB Hold
Set 4
75%
6
3
3 Day Beginner Football Linemen
Linemen
3 Day Football Strength Beginner Week 6
Day 1 Exercise
Set 1
Set 2
Set 3
Set 4
Clean Pull from the Knee
50%
5
3
60%
5
3
70%
5
3
75%
5
3
Squat- Low Bar
50%
10
3
60%
8
3
70%
6
3
75%
6
3
Bench Press
50%
10
3
60%
8
3
72%
6
3
75%
6
3
DB Bench
60%
8
2
70%
8
2
75%
8
2
Lat Pulldown
60%
8
2
70%
8
2
75%
8
2
Bar Curl
50%
8
2
60%
8
2
70%
8
2
Neck
50%
10
2
60%
10
1
25
2
25
1
Block Toss Ab Work
Day 2
3 Day Football Strength Beginner Week 6
Exercise
Set 1
Set 2
Set 3
Set 4
Barbell Military Press
50%
10
3
60%
8
3
70%
6
3
DB Step Ups
60%
8
3
65%
8
3
70%
8
1
Low Row
60%
8
2
65%
8
2
70%
8
1
Bar Shrug
60%
8
2
65%
8
2
70%
8
1
Reverse Curl
60%
8
2
65%
8
2
70%
8
1
Seated Calf
50%
12
2
55%
12
2
60%
12
1
20
2
20
2
Block Toss
75%
6
2
Knee-ups
Day 3
3 Day Football Strength Beginner Week 6
Exercise
Set 1
Set 2
Set 3
Set 4
Clean Pull from the Knee
50%
5
2
60%
5
3
70%
5
3
Squat- Low Bar
50%
10
3
60%
8
3
65%
6
2
Incline Bench Press
50%
8
3
60%
8
3
70%
6
3
DB Incline
60%
8
3
70%
8
3
75%
8
2
Lat Pulldown
60%
8
2
65%
8
2
70%
8
1
60%
8
2
65%
8
2
70%
8
1
DB Curl DB Hold Partner Neck Ab Work
Max Time 1 Set 50%
10
1
75%
6
3
Linemen
3 Day Football Strength Beginner Week 1
Day 1 Exercise
Set 1
Clean Pull from the Knee 40%
R
10
2
Set 2 50%
R 5
2
Set 3 55%
R 5
Squat- Low Bar
40%
10
3
50%
10
3
55%
10
3
40%
10
3
50%
10
3
55%
10
3
DB Bench
50%
10
3
55%
10
2
Lat Pulldown
50%
10
2
55%
10
2
50%
10
2
55%
10
1
Neck
40%
10
1
10
1
10
1
Block Toss
R
Set 4
R
Set 4
R
2
Bench Press
Bar Curl
Set 4
Ab Work
Day 2 Exercise
3 Day Football Strength Beginner Week 1 Set 1
R
Set 2
R
Barbell Military Press
40%
10
3
50%
10
3
DB Step Ups
50%
10
2
55%
10
1
Low Row
50%
10
2
55%
10
1
Bar Shrug
50%
10
2
55%
10
1
Reverse Curl
50%
10
2
55%
10
1
Seated Calf
50%
10
2
55%
10
1
20
1
Block Toss
Set 3
R
Knee-ups
Day 3 Exercise
3 Day Football Strength Beginner Week 1 Set 1
R
Clean Pull from the Knee 50%
5
2
Set 2
R
55%
5
3
Squat- Low Bar
40%
10
2
50%
10
2
Incline Bench Press
40%
8
3
50%
8
3
DB Incline
50%
8
3
55%
8
1
Lat Pulldown
50%
10
2
55%
10
1
50%
10
2
55%
10
1
DB Curl DB Hold Partner Neck Ab Work
Max Time 1 Set 40%
10
1
Set 3
R
60%
5
2
55%
8
3
3 Day Beginner Football Linemen
Linemen
3 Day Football Strength Beginner Week 2
Day 1 Exercise
Set 1
R
Set 2
R
Set 3
R
Clean Pull from the Knee 50%
5
2
55%
5
3
60%
5
3
Squat- Low Bar
50%
10
3
55%
10
3
60%
10
3
Bench Press
50%
10
3
55%
10
3
60%
10
3
DB Bench
50%
10
2
60%
10
2
Lat Pulldown
50%
10
2
55%
10
2
60%
10
1
Bar Curl
50%
10
2
55%
10
2
60%
10
1
Neck
50%
10
1
15
1
15
1
Block Toss
Set 4
R
Ab Work
Day 2 Exercise
3 Day Football Strength Beginner Week 2 Set 1
R
Set 2
R
Set 3
R
Barbell Military Press
40%
10
3
50%
10
3
55%
10
3
DB Step Ups
50%
10
3
55%
10
3
60%
10
3
Low Row
50%
10
2
55%
10
2
Bar Shrug
50%
10
2
55%
10
2
Reverse Curl
50%
10
2
55%
10
2
Seated Calf
50%
10
2
55%
10
2
20
1
Block Toss
Set 4
Knee-ups
Day 3 Exercise
3 Day Football Strength Beginner Week 2 Set 1
R
Set 2
R
Clean Pull from the Knee 50%
5
2
55%
5
3
Squat- Low Bar
50%
10
3
55%
10
2
Incline Barbell Press
50%
8
3
55%
8
3
DB Incline
50%
8
3
60%
8
2
Lat Pulldown
50%
10
2
55%
10
50%
10
2
55%
10
DB Curl DB Hold Partner Neck Ab Work
Max Time 1 Set 50%
10
1
Set 3
R
60%
5
3
60%
8
3
2
60%
10
1
2
60%
10
1
Set 4
R
3 Day Beginner Football Linemen
Linemen
3 Day Football Strength Beginner Week 3
Day 1 Exercise
Set 1
Clean Pull from the Knee 50%
5
Set 2 2
60%
5
Set 3 3
65%
5
Set 4 3
Squat- Low Bar
50%
10
3
60%
10
3
65%
10
3
Bench Press
50%
10
3
60%
10
3
65%
10
3
DB Bench
50%
10
2
60%
10
2
Lat Pulldown
50%
10
2
55%
10
2
60%
10
2
Bar Curl
50%
10
2
55%
10
2
60%
10
2
Neck
50%
10
2
55%
10
1
20
2
20
1
Block Toss Ab Work
Day 2
3 Day Football Strength Beginner Week 3
Exercise
Set 1
Set 2
Set 3
Set 4
Barbell Military Press
40%
10
3
50%
10
3
60%
10
2
DB Step Ups
50%
10
3
55%
10
3
60%
10
2
Low Row
50%
10
2
55%
10
2
60%
10
1
Bar Shrug
50%
10
2
55%
10
2
60%
10
1
Reverse Curl
50%
10
2
55%
10
2
60%
10
1
Seated Calf
50%
10
2
55%
10
2
60%
10
1
20
1
Block Toss Knee-ups
Day 3
3 Day Football Strength Beginner Week 3
Exercise
Set 1
Clean Pull from the Knee 50%
5
Set 2 2
Set 3
Set 4
55%
5
2
60%
5
2
Squat- Low Bar
50%
10
3
55%
10
3
60%
10
2
Incline Bench Press
50%
8
3
60%
8
3
65%
8
3
DB Incline
50%
8
2
60%
8
2
Lat Pulldown
50%
10
2
55%
10
2
60%
10
1
50%
10
2
55%
10
2
60%
10
1
DB Curl DB Hold Partner Neck Ab Work
Max Time 1 Set 55%
10
1
3 Day Beginner Football Linemen
Linemen
3 Day Football Strength Beginner Week 4
Day 1 Exercise
Set 1
R
Set 2
R
Set 3
R
Set 4
R
Clean Pull from the Knee 50%
5
2
60%
5
3
65%
5
3
70%
5
3
Squat- Low Bar
50%
10
3
60%
10
3
65%
8
3
70%
6
3
Bench Press
50%
10
3
60%
10
3
65%
8
3
70%
6
3
DB Bench
50%
8
2
60%
8
2
65%
8
2
Lat Pulldown
50%
8
2
60%
8
2
65%
8
2
Bar Curl
50%
8
2
60%
8
2
65%
8
2
Neck
50%
10
2
60%
10
1
20
2
20
1
Block Toss Ab Work
Day 2 Exercise
3 Day Football Strength Beginner Week 4 Set 1
R
Set 2
R
Set 3
R
Barbell Military Press
40%
10
3
50%
10
3
60%
8
3
DB Step Ups
50%
8
3
60%
8
3
65%
8
3
Low Row
50%
8
2
60%
8
2
65%
8
2
Barbell Shrug
50%
8
2
60%
8
2
65%
8
2
Reverse Curl
50%
8
2
60%
8
2
65%
8
2
Seated Calf
50%
8
2
60%
8
2
65%
8
2
20
1
Block Toss
Set 4 65%
R 6
3
Knee-ups
Day 3 Exercise
3 Day Football Strength Beginner Week 4 Set 1
R
Set 2
R
Set 3
R
Clean Pull from the Knee 50%
5
2
60%
5
3
65%
5
3
Squat- Low Bar
50%
10
2
55%
8
2
60%
6
2
Incline Bench Press
50%
8
3
60%
8
3
65%
6
3
DB Incline
50%
8
2
60%
8
2
65%
8
1
Lat Pulldown
50%
8
2
60%
8
2
65%
8
1
50%
8
2
60%
8
2
65%
8
1
DB Curl DB Hold Partner Neck Ab Work
Max Time 1 Set 55%
10
1
Set 4
R
70%
5
3
70%
6
3
3 Day Beginner Football Linemen
Linemen
3 Day Football Strength Beginner Week 5
Day 1 Exercise Clean Pull from the Knee
Set 1 50%
R 5
3
Set 2 60%
R 5
3
Set 3 70%
R 5
Set 4
R
3
Squat- Low Bar
50%
10
3
60%
8
3
70%
8
3
75%
6
3
Bench Press
50%
10
3
60%
8
3
70%
8
3
75%
6
3
DB Bench
55%
8
2
65%
8
2
70%
8
2
Lat Pulldown
55%
8
2
65%
8
2
70%
8
2
Bar Curl
55%
8
2
65%
8
2
70%
8
1
Neck
50%
10
2
60%
10
1
25
2
25
2
Block Toss Ab Work
Day 2 Exercise
3 Day Football Strength Beginner Week 5 Set 1
R
Set 2
R
Set 3
R
Barbell Military Press
50%
10
3
60%
8
3
65%
8
3
DB Step Ups
60%
8
2
65%
8
2
70%
8
1
Low Row
60%
8
2
65%
8
2
70%
8
1
Bar Shrug
60%
8
2
65%
8
2
70%
8
1
Reverse Curl
60%
8
2
65%
8
2
70%
8
1
Seated Calf
60%
8
2
65%
8
2
70%
8
1
20
2
20
2
Block Toss
Set 4 70%
R 6
3
Knee-ups
Day 3 Exercise Clean Pull from the Knee
3 Day Football Strength Beginner Week 5 Set 1
R
50%
5
2
Set 2 60%
R 5
3
Set 3 70%
R 5
Squat- Low Bar
50%
10
3
55%
8
3
60%
6
2
50%
8
3
60%
8
3
70%
8
3
DB Incline
60%
8
3
65%
8
3
70%
8
1
Lat Pulldown
60%
8
2
65%
8
2
70%
8
1
60%
8
2
65%
8
2
70%
8
1
DB Curl
Partner Neck Ab Work
Max Time 1 Set 55%
10
1
R
3
Incline Bench Press
DB Hold
Set 4
75%
6
3
3 Day Beginner Football Linemen
Linemen
3 Day Football Strength Beginner Week 6
Day 1 Exercise
Set 1
Set 2
Set 3
Set 4
Clean Pull from the Knee
50%
5
3
60%
5
3
70%
5
3
75%
5
3
Squat- Low Bar
50%
10
3
60%
8
3
70%
6
3
75%
6
3
Bench Press
50%
10
3
60%
8
3
72%
6
3
75%
6
3
DB Bench
60%
8
2
70%
8
2
75%
8
2
Lat Pulldown
60%
8
2
70%
8
2
75%
8
2
Bar Curl
50%
8
2
60%
8
2
70%
8
2
Neck
50%
10
2
60%
10
1
25
2
25
1
Block Toss Ab Work
Day 2
3 Day Football Strength Beginner Week 6
Exercise
Set 1
Set 2
Set 3
Set 4
Barbell Military Press
50%
10
3
60%
8
3
70%
6
3
DB Step Ups
60%
8
3
65%
8
3
70%
8
1
Low Row
60%
8
2
65%
8
2
70%
8
1
Bar Shrug
60%
8
2
65%
8
2
70%
8
1
Reverse Curl
60%
8
2
65%
8
2
70%
8
1
Seated Calf
50%
12
2
55%
12
2
60%
12
1
20
2
20
2
Block Toss
75%
6
2
Knee-ups
Day 3
3 Day Football Strength Beginner Week 6
Exercise
Set 1
Set 2
Set 3
Set 4
Clean Pull from the Knee
50%
5
2
60%
5
3
70%
5
3
Squat- Low Bar
50%
10
3
60%
8
3
65%
6
2
Incline Bench Press
50%
8
3
60%
8
3
70%
6
3
DB Incline
60%
8
3
70%
8
3
75%
8
2
Lat Pulldown
60%
8
2
65%
8
2
70%
8
1
60%
8
2
65%
8
2
70%
8
1
DB Curl DB Hold Partner Neck Ab Work
Max Time 1 Set 50%
10
1
75%
6
3
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