3 Day Skill Position Beginner Strength Workout
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3 Day Beginner Football Skill
Skill
3 Day Football Strength Beginner Week 1
Day 1 Exercise
Set 1
R
Set 2
R
Set 3
R
Clean Pull from Knee
40%
10
2
50%
5
2
55%
5
2
Squat- Low Bar
40%
10
3
50%
10
3
55%
10
3
Bench Press
40%
10
3
50%
10
3
55%
10
3
DB Bench Press
50%
10
3
55%
10
2
Lat Pull Down
50%
10
2
55%
10
1
Bar Curl
50%
10
2
55%
10
1
Machine Neck
50%
10
1
20
1
Block Toss
Set 4
R
Set 4
R
Set 4
R
Ab Work
Day 2
3 Day Football Strength Beginner Week 1
Exercise
Set 1
R
Set 2
R
DB Military
40%
10
3
50%
10
3
Step Ups
50%
10
2
55%
10
1
Machine 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
Finger Walk
6 lb.
1
1
Set 3 55%
R
10
3
Knee-ups 0
Day 3 Exercise
3 Day Football Strength Beginner Week 1 Set 1
R
Set 2
R
Clean Pull Knee
40%
5
2
50%
5
3
DB Lunge
50%
10
2
55%
10
1
Incline Bench Press
40%
10
3
50%
8
3
DB Incline
50%
8
2
55%
8
1
Chin Ups
Bd Wt
3
2
Bd Wt
3
2
50%
10
2
55%
10
1
DB Curl DB Hold Partner Neck Ab Work
Max Time 1 Set 50%
10
1
Set 3
R
60%
5
2
55%
8
2
3 Day Beginner Football Skill
Skill
3 Day Football Strength Beginner Week 2
Day 1 Exercise
Set 1
R
Set 2
R
Set 3
R
Clean Pull from 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 Press
50%
10
2
55%
10
2
60%
10
2
Lat Pull Down
50%
10
2
55%
10
2
60%
10
2
Bar Curl
50%
10
2
55%
10
2
60%
10
2
Machine Neck
50%
10
1
20
2
20
1
Block Toss
Set 4
R
Ab Work
Day 2 Exercise DB Military
3 Day Football Strength Beginner Week 2 Set 1 50%
R 10
3
Set 2 55%
R 10
Set 3
R
3
60%
10
1
60%
10
1
Step Ups
50%
10
3
55%
10
3
Machine 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
Finger Walk
6 lb.
1
1
Set 4
Knee-ups
Day 3 Exercise
3 Day Football Strength Beginner Week 2 Set 1
R
Set 2
R
Clean Pull Knee
50%
5
2
55%
5
3
DB Lunge
50%
10
3
55%
10
2
Incline Bench Press
50%
10
3
55%
8
3
DB Incline
50%
8
3
55%
8
1
Chin Ups
Bd Wt
3
2
Bd Wt
3
1
50%
10
2
55%
10
2
DB Curl DB Hold Partner Neck Ab Work
Max Time 1 Set 50%
10
1
Set 3
R
60%
5
2
60%
8
3
60%
10
1
Set 4
R
3 Day Beginner Football Skill
Skill
3 Day Football Strength Beginner Week 3
Day 1 Exercise
Set 1
Set 2
Set 3
Set 4
Clean Pull from Knee
50%
5
2
60%
5
3
65%
5
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 Press
50%
10
2
55%
10
2
60%
10
2
Lat Pull Down
50%
10
2
55%
10
2
60%
10
2
Bar Curl
50%
10
2
55%
10
2
60%
10
2
Machine Neck
50%
10
2
55%
10
1
25
2
25
1
Block Toss Ab Work
Day 2
3 Day Football Strength Beginner Week 3
Exercise DB Military
Set 1 50%
10
Set 2 3
60%
10
Set 3 3
65%
10
Set 4 2
Step Ups
50%
10
3
55%
10
3
60%
10
2
Machine 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
Finger Walk
6 lb.
2
1
Knee-ups 0
Day 3
3 Day Football Strength Beginner Week 3
Exercise
Set 1
Set 2
Set 3
Clean Pull Knee
50%
5
2
55%
5
2
DB Lunge
50%
10
3
60%
10
2
Incline Bench Press
50%
10
3
60%
8
3
DB Incline
50%
8
3
60%
8
1
Chin Ups
Bd Wt
4
2
Bd Wt
4
2
50%
10
2
55%
10
2
DB Curl DB Hold Partner Neck Ab Work
Max Time 1 Set 55%
10
1
Set 4
60%
5
2
65%
8
3
60%
10
1
3 Day Beginner Football Skill
Skill
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 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 Press
55%
8
2
60%
8
2
65%
8
2
Lat Pull Down
55%
8
2
60%
8
2
65%
8
2
Bar Curl
55%
8
2
60%
8
2
65%
8
2
Machine Neck
55%
10
2
60%
10
1
25
2
25
1
Block Toss Ab Work
Day 2 Exercise
3 Day Football Strength Beginner Week 4 Set 1
R
Set 2
R
Set 3
R
DB Military
50%
10
3
60%
10
3
65%
8
3
Step Ups
50%
8
3
60%
8
3
65%
8
1
Machine Low Row
50%
8
2
60%
8
2
65%
8
1
Bar Shrug
50%
8
2
60%
8
2
65%
8
1
Reverse Curl
50%
8
2
60%
8
2
65%
8
1
Seated Calf
50%
8
2
60%
8
2
65%
8
1
Finger Walk
6 lb.
2
1
Set 4 70%
R 6
2
Knee-ups 0
Day 3 Exercise
3 Day Football Strength Beginner Week 4 Set 1
R
Set 2
R
Set 3
R
Clean Pull Knee
50%
5
2
60%
5
3
70%
5
3
DB Lunge
50%
8
3
60%
8
3
65%
8
3
Incline Bench Press
50%
10
3
60%
8
3
65%
6
3
DB Incline
50%
8
3
60%
8
2
Chin Ups
Bd Wt
4
3
Bd Wt
4
2
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
70%
R
6
3
3 Day Beginner Football Skill
Skill
3 Day Football Strength Beginner Week 5
Day 1 Exercise
Set 1
R
Set 2
R
Set 3
R
Set 4
R
Clean Pull from Knee
50%
5
3
60%
5
3
70%
5
3
75%
5
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 Press
60%
8
2
65%
8
2
70%
8
2
Lat Pull Down
60%
8
2
65%
8
2
70%
8
2
Bar Curl
60%
8
2
65%
8
2
70%
8
1
Machine Neck
55%
10
2
60%
10
1
25
2
25
1
Block Toss Ab Work
Day 2 Exercise DB Military
3 Day Football Strength Beginner Week 5 Set 1 50%
R 10
3
Set 2 60%
R 8
3
Set 3 70%
R 8
3
Step Ups
60%
8
2
65%
8
2
70%
8
1
Machine 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
Finger Walk
6 lb.
3
1
Set 4 75%
R 6
2
Knee-ups 0
Day 3 Exercise
3 Day Football Strength Beginner Week 5 Set 1
R
Set 2
R
Set 3
R
Clean Pull Knee
50%
5
2
60%
5
3
70%
5
3
DB Lunge
60%
8
2
65%
8
2
70%
8
2
Incline Bench Press
50%
10
3
60%
8
3
70%
8
3
65%
8
2
70%
8
1
DB Incline
50%
8
2
60%
8
2
Chin Ups
Bd Wt
5
2
Bd Wt
5
2
60%
8
2
65%
8
2
DB Curl DB Hold Partner Neck Ab Work
Max Time 1 Set 55%
10
1
Set 4
75%
R
6
3
3 Day Beginner Football Skill
Skill
3 Day Football Strength Beginner Week 6
Day 1 Exercise
Set 1
Set 2
Set 3
Set 4
Clean Pull from Knee
50%
5
3
60%
5
3
70%
5
3
75%
5
3
Squat- Low Bar
50%
10
3
60%
8
3
72%
6
3
77%
6
3
Bench Press
50%
10
3
60%
8
3
72%
6
3
77%
6
3
DB Bench Press
60%
8
2
70%
8
2
75%
8
2
Lat Pull Down
60%
8
2
70%
8
2
75%
8
2
Bar Curl
50%
8
2
60%
8
2
70%
8
2
Machine Neck
55%
10
2
60%
10
1
30
2
30
1
Block Toss Ab Work
Day 2
3 Day Football Strength Beginner Week 6
Exercise
Set 1
Set 2
Set 3
Set 4
DB Military
55%
10
3
60%
8
3
70%
6
3
Step Ups
60%
8
3
65%
8
3
70%
8
1
Machine 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
Finger Walk
6 lb.
4
1
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 Knee
50%
5
2
60%
5
3
70%
5
3
DB Lunge
60%
8
3
65%
8
3
70%
8
3
Incline Bench Press
50%
10
3
60%
8
3
70%
6
3
DB Incline
60%
8
2
70%
8
2
75%
8
2
Chin Ups
Bd Wt
5
2
Bd Wt
5
2
60%
8
2
65%
8
2
70%
8
2
DB Curl DB Hold Partner Neck Ab Work
Max Time 1 Set 55%
10
1
75%
5
3
75%
6
3
Skill
3 Day Football Strength Beginner Week 1
Day 1 Exercise
Set 1
R
Set 2
R
Set 3
R
Clean Pull from Knee
40%
10
2
50%
5
2
55%
5
2
Squat- Low Bar
40%
10
3
50%
10
3
55%
10
3
Bench Press
40%
10
3
50%
10
3
55%
10
3
DB Bench Press
50%
10
3
55%
10
2
Lat Pull Down
50%
10
2
55%
10
1
Bar Curl
50%
10
2
55%
10
1
Machine Neck
50%
10
1
20
1
Block Toss
Set 4
R
Set 4
R
Set 4
R
Ab Work
Day 2
3 Day Football Strength Beginner Week 1
Exercise
Set 1
R
Set 2
R
DB Military
40%
10
3
50%
10
3
Step Ups
50%
10
2
55%
10
1
Machine 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
Finger Walk
6 lb.
1
1
Set 3 55%
R
10
3
Knee-ups 0
Day 3 Exercise
3 Day Football Strength Beginner Week 1 Set 1
R
Set 2
R
Clean Pull Knee
40%
5
2
50%
5
3
DB Lunge
50%
10
2
55%
10
1
Incline Bench Press
40%
10
3
50%
8
3
DB Incline
50%
8
2
55%
8
1
Chin Ups
Bd Wt
3
2
Bd Wt
3
2
50%
10
2
55%
10
1
DB Curl DB Hold Partner Neck Ab Work
Max Time 1 Set 50%
10
1
Set 3
R
60%
5
2
55%
8
2
3 Day Beginner Football Skill
Skill
3 Day Football Strength Beginner Week 2
Day 1 Exercise
Set 1
R
Set 2
R
Set 3
R
Clean Pull from 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 Press
50%
10
2
55%
10
2
60%
10
2
Lat Pull Down
50%
10
2
55%
10
2
60%
10
2
Bar Curl
50%
10
2
55%
10
2
60%
10
2
Machine Neck
50%
10
1
20
2
20
1
Block Toss
Set 4
R
Ab Work
Day 2 Exercise DB Military
3 Day Football Strength Beginner Week 2 Set 1 50%
R 10
3
Set 2 55%
R 10
Set 3
R
3
60%
10
1
60%
10
1
Step Ups
50%
10
3
55%
10
3
Machine 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
Finger Walk
6 lb.
1
1
Set 4
Knee-ups
Day 3 Exercise
3 Day Football Strength Beginner Week 2 Set 1
R
Set 2
R
Clean Pull Knee
50%
5
2
55%
5
3
DB Lunge
50%
10
3
55%
10
2
Incline Bench Press
50%
10
3
55%
8
3
DB Incline
50%
8
3
55%
8
1
Chin Ups
Bd Wt
3
2
Bd Wt
3
1
50%
10
2
55%
10
2
DB Curl DB Hold Partner Neck Ab Work
Max Time 1 Set 50%
10
1
Set 3
R
60%
5
2
60%
8
3
60%
10
1
Set 4
R
3 Day Beginner Football Skill
Skill
3 Day Football Strength Beginner Week 3
Day 1 Exercise
Set 1
Set 2
Set 3
Set 4
Clean Pull from Knee
50%
5
2
60%
5
3
65%
5
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 Press
50%
10
2
55%
10
2
60%
10
2
Lat Pull Down
50%
10
2
55%
10
2
60%
10
2
Bar Curl
50%
10
2
55%
10
2
60%
10
2
Machine Neck
50%
10
2
55%
10
1
25
2
25
1
Block Toss Ab Work
Day 2
3 Day Football Strength Beginner Week 3
Exercise DB Military
Set 1 50%
10
Set 2 3
60%
10
Set 3 3
65%
10
Set 4 2
Step Ups
50%
10
3
55%
10
3
60%
10
2
Machine 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
Finger Walk
6 lb.
2
1
Knee-ups 0
Day 3
3 Day Football Strength Beginner Week 3
Exercise
Set 1
Set 2
Set 3
Clean Pull Knee
50%
5
2
55%
5
2
DB Lunge
50%
10
3
60%
10
2
Incline Bench Press
50%
10
3
60%
8
3
DB Incline
50%
8
3
60%
8
1
Chin Ups
Bd Wt
4
2
Bd Wt
4
2
50%
10
2
55%
10
2
DB Curl DB Hold Partner Neck Ab Work
Max Time 1 Set 55%
10
1
Set 4
60%
5
2
65%
8
3
60%
10
1
3 Day Beginner Football Skill
Skill
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 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 Press
55%
8
2
60%
8
2
65%
8
2
Lat Pull Down
55%
8
2
60%
8
2
65%
8
2
Bar Curl
55%
8
2
60%
8
2
65%
8
2
Machine Neck
55%
10
2
60%
10
1
25
2
25
1
Block Toss Ab Work
Day 2 Exercise
3 Day Football Strength Beginner Week 4 Set 1
R
Set 2
R
Set 3
R
DB Military
50%
10
3
60%
10
3
65%
8
3
Step Ups
50%
8
3
60%
8
3
65%
8
1
Machine Low Row
50%
8
2
60%
8
2
65%
8
1
Bar Shrug
50%
8
2
60%
8
2
65%
8
1
Reverse Curl
50%
8
2
60%
8
2
65%
8
1
Seated Calf
50%
8
2
60%
8
2
65%
8
1
Finger Walk
6 lb.
2
1
Set 4 70%
R 6
2
Knee-ups 0
Day 3 Exercise
3 Day Football Strength Beginner Week 4 Set 1
R
Set 2
R
Set 3
R
Clean Pull Knee
50%
5
2
60%
5
3
70%
5
3
DB Lunge
50%
8
3
60%
8
3
65%
8
3
Incline Bench Press
50%
10
3
60%
8
3
65%
6
3
DB Incline
50%
8
3
60%
8
2
Chin Ups
Bd Wt
4
3
Bd Wt
4
2
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
70%
R
6
3
3 Day Beginner Football Skill
Skill
3 Day Football Strength Beginner Week 5
Day 1 Exercise
Set 1
R
Set 2
R
Set 3
R
Set 4
R
Clean Pull from Knee
50%
5
3
60%
5
3
70%
5
3
75%
5
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 Press
60%
8
2
65%
8
2
70%
8
2
Lat Pull Down
60%
8
2
65%
8
2
70%
8
2
Bar Curl
60%
8
2
65%
8
2
70%
8
1
Machine Neck
55%
10
2
60%
10
1
25
2
25
1
Block Toss Ab Work
Day 2 Exercise DB Military
3 Day Football Strength Beginner Week 5 Set 1 50%
R 10
3
Set 2 60%
R 8
3
Set 3 70%
R 8
3
Step Ups
60%
8
2
65%
8
2
70%
8
1
Machine 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
Finger Walk
6 lb.
3
1
Set 4 75%
R 6
2
Knee-ups 0
Day 3 Exercise
3 Day Football Strength Beginner Week 5 Set 1
R
Set 2
R
Set 3
R
Clean Pull Knee
50%
5
2
60%
5
3
70%
5
3
DB Lunge
60%
8
2
65%
8
2
70%
8
2
Incline Bench Press
50%
10
3
60%
8
3
70%
8
3
65%
8
2
70%
8
1
DB Incline
50%
8
2
60%
8
2
Chin Ups
Bd Wt
5
2
Bd Wt
5
2
60%
8
2
65%
8
2
DB Curl DB Hold Partner Neck Ab Work
Max Time 1 Set 55%
10
1
Set 4
75%
R
6
3
3 Day Beginner Football Skill
Skill
3 Day Football Strength Beginner Week 6
Day 1 Exercise
Set 1
Set 2
Set 3
Set 4
Clean Pull from Knee
50%
5
3
60%
5
3
70%
5
3
75%
5
3
Squat- Low Bar
50%
10
3
60%
8
3
72%
6
3
77%
6
3
Bench Press
50%
10
3
60%
8
3
72%
6
3
77%
6
3
DB Bench Press
60%
8
2
70%
8
2
75%
8
2
Lat Pull Down
60%
8
2
70%
8
2
75%
8
2
Bar Curl
50%
8
2
60%
8
2
70%
8
2
Machine Neck
55%
10
2
60%
10
1
30
2
30
1
Block Toss Ab Work
Day 2
3 Day Football Strength Beginner Week 6
Exercise
Set 1
Set 2
Set 3
Set 4
DB Military
55%
10
3
60%
8
3
70%
6
3
Step Ups
60%
8
3
65%
8
3
70%
8
1
Machine 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
Finger Walk
6 lb.
4
1
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 Knee
50%
5
2
60%
5
3
70%
5
3
DB Lunge
60%
8
3
65%
8
3
70%
8
3
Incline Bench Press
50%
10
3
60%
8
3
70%
6
3
DB Incline
60%
8
2
70%
8
2
75%
8
2
Chin Ups
Bd Wt
5
2
Bd Wt
5
2
60%
8
2
65%
8
2
70%
8
2
DB Curl DB Hold Partner Neck Ab Work
Max Time 1 Set 55%
10
1
75%
5
3
75%
6
3
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