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This is PART FIVE of the Program.
If you haven't read PARTS 1-4 yet, Click Here.

Remember, your dream is to be a dominant player. To claim our turf you must push your limits in the weight room so we can push our opponents around on the Gridiron.

WEEKS 9 - 12 @ 90%

Warm-up:

M SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

O EXERCISES WT REP WT REP WT REP WT REP WT REP WT REP

N Power Clean 95LBS. 10 3 2 1 1 1

D Bent Over Rows 6 6 6

A Squat 135 10 5 3 1 1 1

Y Leg Press 10 10 10

Stiff Leg Deads 6 6 6

Neck

T SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

U EXERCISES WT REP WT REP WT REP WT REP WT REP WT REP

E Bench Press BAR 20 135 10 5 3 1 1

S Incline Press 6 6 6

D Split Jerk 3 2 2

A High Pulls 3 3 3

Y Close Grip Bench 6 4 2 2

Neck

Situps

T SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

H EXERCISES WT REP WT REP WT REP WT REP WT REP WT REP

U Hang Clean 5 2 2 2

R D.B. Row 6 6 6

S Front Squat 6 4 3 2 2

D Leg Curls 8 8 8

A Calves 20 20

Y

F Bench Press 10 5 3 3

R DB Incline Bench Press 6 4 2 2

I Standing Military 6 6 6

D Lying Tri Extentions 10 6 6 6

A Bicep Curls 10 10 10

Y Neck

Situps 50

To Download the Workout in Microsoft Excel Click Below:

Download: OFF-SEASON WORKOUT: WEEKS 9-12

By Curtis Schultz. Curtis is a contributing writer for various health, bodybuilding, and collegiate sports publications. Curtis has a B.S. in Sports Administration and is a Level I USWF Olympic Coach. He is a collegiate strength coach who has worked with many high-level athletes ranging from NFL stars to top-level bodybuilders. Powerlifting State and Regional champion in the 242 and 275 classes. He is also an AAU and USPF referee. Curtis was a three-year Varsity football letter winner, All-greater Rochester Lineman in high school, and then Junior College and University All-conference lineman.

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