4-Week Football Off-season program

Here is an example 4-week off-season collegiate football weight lifting program that consists of 4 workouts per week:

Week 1: Monday: Upper body push (e.g. bench press, shoulder press) Tuesday: Lower body (e.g. squats, deadlifts) Wednesday: Rest Thursday: Upper body pull (e.g. pull-ups, rows) Friday: Core and conditioning (e.g. planks, sprints)

Week 2: Monday: Upper body push (e.g. bench press, incline press) Tuesday: Lower body (e.g. squats, lunges) Wednesday: Rest Thursday: Upper body pull (e.g. pull-ups, rows) Friday: Core and conditioning (e.g. planks, sprints)

Week 3: Monday: Upper body push (e.g. bench press, shoulder press) Tuesday: Lower body (e.g. squats, deadlifts) Wednesday: Rest Thursday: Upper body pull (e.g. pull-ups, rows) Friday: Core and conditioning (e.g. planks, sprints)

Week 4: Monday: Upper body push (e.g. bench press, incline press) Tuesday: Lower body (e.g. squats, lunges) Wednesday: Rest Thursday: Upper body pull (e.g. pull-ups, rows) Friday: Core and conditioning (e.g. planks, sprints)

Note:

1. The above program is just an example and can be adjusted based on the individual needs and goals of the athlete.

2. It is also important to consult with a strength and conditioning coach or sports medicine professional to ensure that the program is appropriate and safe for the athlete.

3. Make sure to increase weight or reps week over week.

If this helped leave a comment!

Best,

Coach Malek