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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 Set 4 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
Block Toss 20 1
Ab Work
Day 2 3 Day Football Strength Beginner Week 1
Exercise Set 1 R Set 2 R Set 3 R Set 4 R
DB Military 40% 10 3 50% 10 3 55% 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
Knee-ups
0
Day 3 3 Day Football Strength Beginner Week 1
Exercise Set 1 R Set 2 R Set 3 R Set 4 R
Clean Pull Knee 40% 5 2 50% 5 3 60% 5 2
DB Lunge 50% 10 2 55% 10 1
Incline Bench Press 40% 10 3 50% 8 3 55% 8 2
DB Incline 50% 8 2 55% 8 1
Chin Ups Bd Wt 3 2 Bd Wt 3 2
DB Curl 50% 10 2 55% 10 1
DB Hold Max Time 1 Set
Partner Neck 50% 10 1
Ab Work
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 Set 4 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
Block Toss 20 2 20 1
Ab Work
Day 2 3 Day Football Strength Beginner Week 2
Exercise Set 1 R Set 2 R Set 3 R Set 4
DB Military 50% 10 3 55% 10 3 60% 10 1
Step Ups 50% 10 3 55% 10 3 60% 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
Knee-ups
Day 3 3 Day Football Strength Beginner Week 2
Exercise Set 1 R Set 2 R Set 3 R Set 4 R
Clean Pull Knee 50% 5 2 55% 5 3 60% 5 2
DB Lunge 50% 10 3 55% 10 2
Incline Bench Press 50% 10 3 55% 8 3 60% 8 3
DB Incline 50% 8 3 55% 8 1
Chin Ups Bd Wt 3 2 Bd Wt 3 1
DB Curl 50% 10 2 55% 10 2 60% 10 1
DB Hold Max Time 1 Set
Partner Neck 50% 10 1
Ab Work
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
Block Toss 25 2 25 1
Ab Work
Day 2 3 Day Football Strength Beginner Week 3
Exercise Set 1 Set 2 Set 3 Set 4
DB Military 50% 10 3 60% 10 3 65% 10 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 Set 4
Clean Pull Knee 50% 5 2 55% 5 2 60% 5 2
DB Lunge 50% 10 3 60% 10 2
Incline Bench Press 50% 10 3 60% 8 3 65% 8 3
DB Incline 50% 8 3 60% 8 1
Chin Ups Bd Wt 4 2 Bd Wt 4 2
DB Curl 50% 10 2 55% 10 2 60% 10 1
DB Hold Max Time 1 Set
Partner Neck 55% 10 1
Ab Work
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
Block Toss 25 2 25 1
Ab Work
Day 2 3 Day Football Strength Beginner Week 4
Exercise Set 1 R Set 2 R Set 3 R Set 4 R
DB Military 50% 10 3 60% 10 3 65% 8 3 70% 6 2
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
Knee-ups
0
Day 3 3 Day Football Strength Beginner Week 4
Exercise Set 1 R Set 2 R Set 3 R Set 4 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 70% 6 3
DB Incline 50% 8 3 60% 8 2
Chin Ups Bd Wt 4 3 Bd Wt 4 2
DB Curl 50% 8 2 60% 8 2 65% 8 1
DB Hold Max Time 1 Set
Partner Neck 55% 10 1
Ab Work
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
Block Toss 25 2 25 1
Ab Work
Day 2 3 Day Football Strength Beginner Week 5
Exercise Set 1 R Set 2 R Set 3 R Set 4 R
DB Military 50% 10 3 60% 8 3 70% 8 3 75% 6 2
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
Knee-ups
0
Day 3 3 Day Football Strength Beginner Week 5
Exercise Set 1 R Set 2 R Set 3 R Set 4 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 75% 6 3
DB Incline 50% 8 2 60% 8 2 65% 8 2
Chin Ups Bd Wt 5 2 Bd Wt 5 2
DB Curl 60% 8 2 65% 8 2 70% 8 1
DB Hold Max Time 1 Set
Partner Neck 55% 10 1
Ab Work
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
Block Toss 30 2 30 1
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 75% 6 2
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
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 75% 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 75% 6 3
DB Incline 60% 8 2 70% 8 2 75% 8 2
Chin Ups Bd Wt 5 2 Bd Wt 5 2
DB Curl 60% 8 2 65% 8 2 70% 8 2
DB Hold Max Time 1 Set
Partner Neck 55% 10 1
Ab Work
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