Overview | Gameplan | Meal Plan | Performance Supplements | Drills

Follow Phases One and Two in sequence, for a total of seven weeks of work. It won't be easy - nothing worth doing ever is. But the results will speak for themselves.

You'll quickly realize that these aren't your standard gym moves. Take your time to learn proper technique and good form. For more information, refer back the other NFL Combine Trainer videos. The last thing we want is for an injury to sideline you before you even hit the field.

Note on tempo: Exercise tempo dictates the speed of a full repetition of an exercise, expressed in seconds. The first number is the speed of lowering, which is the eccentric phase of an exercise. The second number is the pause at the bottom (the stretched portion) of a movement. The third number is the speed of raising, which is the concentric phase of an exercise. Thus, 1-0-1 means you spend 1 second lowering, no pause, followed by 1 second raising. If there is an X in the tempo, it refers to lifting explosively, or as fast as possible under control.

Phase One

Week 1

Day 1: Upper Strength
1
Floor Press with Chains
4 sets, 5 reps (1-0-1 tempo, 3 minute rest)
+ 5 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 2: Lower Dynamic
1
Speed Box Squat
12 sets, 2 reps (X-1-X tempo, 45 seconds rest)
+ 5 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 3: Upper Dynamic/Endurance
1
Bench Press with Chains
Speed.
5 sets, 3 reps (X-1-X tempo)
5 sets, 3 reps (X-X-X; 45 seconds rest)
+ 3 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 4: Lower Strength
1
Alternating lunge jump
4 sets, 5 reps (1-0-1 tempo, 3 minutes)
+ 5 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Week 2

Day 1: Upper Maximum Strength
1
Floor Press with Chains
4 sets, 3 reps (X-X-X tempo, double chains)
+ 3 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 2: Lower Body Recovery
1
Single-Leg Leg Extension
4 sets, 8 reps (2-3-2 tempo, per side)
+ 4 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 3: Upper Dynamic
1
Bench Press with Chains
Speed.
5 sets, 3 reps (X-1-X tempo)
5 sets, 3 reps (X-X-X; 45 seconds rest)
+ 5 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 4: Lower Dynamic
1
Speed Box Squat
10 sets, 2 reps (X-1-X tempo, 45 seconds rest)
+ 5 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Week 3

Day 1: Upper Endurance/Recovery
1
Barbell Bench Press - Medium Grip
230 Rep Test.
3 sets, to failure (X-X-X tempo, 2 minutes rest)
+ 4 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 2: Lower Single-Leg Max Effort Day
1
Alternating lunge jump
4 sets, 5 reps (1-0-1 tempo, 3 minutes rest)
+ 4 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 3: Upper Max Effort
1
Board bench press
5 sets, 3, 2, 1, 1, 1 reps (1-0-1 tempo, 3 minutes rest)
+ 5 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 4: Lower Dynamic
1
Barbell Squat
5 sets, 2 reps (X-1-X tempo)
+ 5 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Phase Two

Week 1

Day 1: Upper Strength
1
Board bench press
Perform with added chains.
4 sets, 5 reps (1-0-1 tempo, 3 minutes rest)
+ 3 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 2: Lower Max Effort
1
Superset
Deadlift with Bands
4 sets, 3, 2, 1, 1 reps (X-X-X tempo)
+ 3 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 3: Upper Dynamic
1
Bench Press with Chains
Speed press.
5 sets, 3 reps (X-1-X tempo)
5 sets, 3 reps (X-X-X tempo, 45 seconds rest)
+ 3 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 4: Lower Recovery
1
Superset
Barbell step-up
3 sets, 6 reps (1-0-X tempo)
+ 2 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Week 2

Day 1: Upper Volume Tempo
1
Superset
Barbell Bench Press - Medium Grip
10 sets, 8 reps (4-0-X tempo)
+ 3 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 2: Lower Dynamic Power
1
Superset
Speed Box Squat
10 sets, 2 reps (X-1-X tempo)
+ 3 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 3: Upper Recovery
1
Dumbbell Bench Press
4 sets, 5 reps (1-0-1 tempo, 2 minute rest)
+ 3 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 4: Lower Volume Tempo
1
Superset
Weighted Squat
Perform with belt.
4 sets, 10 reps (3-1-1 tempo)
+ 3 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Week 3

Day 1: Upper Max Effort
1
Barbell Bench Press - Medium Grip
5 sets, 3, 2, 1, 1, 1 reps (1-0-1 tempo, 3 minute rest)
+ 3 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 2: Lower Dynamic
1
Superset
Speed Box Squat
8 sets, 2 reps (X-1-X tempo)
+ 3 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 3: Upper Dynamic
1
Bench Press with Chains
4 sets, 3 reps (X-1-X tempo)
4 sets, 3 reps (X-X-X tempo, 45 seconds rest)
+ 4 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 4: Lower Recovery
1
Superset
Single-Leg Leg Extension
3 sets, 8 reps (per side, 2-3-2 tempo)
+ 2 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Week 4

Day 1: Upper Endurance
1
Barbell Bench Press - Medium Grip
Assisted.
3 sets, to failure (X-X-X tempo)
+ 3 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 2: Lower Dynamic Power
1
Superset
Deadlift with Bands
Speed.
6 sets, 2 reps (X-X-X tempo)
+ 3 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 3: Upper Max Effort
1
Board bench press
5 sets, 3, 2, 1, 1, 1 reps (1-0-1 tempo, 3 minutes rest)
+ 3 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 4: Lower Single-Leg Max Effort
1
Alternating lunge jump
4 sets, 3 reps (1-0-1 tempo, 3 minute rest)
+ 3 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Phase Three

Week 1

Phase three is the final week of our NFL Combine Trainer 8-Week Program. At the end of this week, you should test your numbers across all six of the core Combine drills: 40-Yard Dash, 3 Cone Drill, Vertical Jump, 225 Bench Press, Shuttle Run, and the Broad Jump. You'll need a partner who can take your measurements and record reps.

Get creative with these tests! Even if you have to measure your vert jump by slapping a line on a wall, it'll still give you a good indication of how much you've improved. Furthermore, it'll tell you how much you can improve in the future.

Before you test, treat week 8 as a "deload" workout week. Deloading means you'll be training with lighter weight and less overall volume. A deload is not an excuse to sit around and avoid training, but to give your body a break from heavier loads. A deload promotes recovery, especially of the central nervous system (CNS), and helps ensure long-term training progress. It also steers you clear of overtraining. Deloading stimulates repair and lets you practice exercise technique with lighter weight. You can also stretch and perform additional soft-tissue work this week.

  • Drop the weight by 20-30% on all lifts, especially compound moves.
  • For dash drills, reduce intensity by 20-30%.
Day 1: Upper Strength
Drop the weight by 20-30% on all lifts, especially compound moves. For dash drills, reduce intensity by 20-30%.
1
Floor Press with Chains
4 sets, 5 reps (1-0-1 tempo, 3 minute rest)
+ 5 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 2: Lower Dynamic
1
Speed Box Squat
12 sets, 2 reps (X-1-X tempo, 45 seconds)
+ 5 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 3: Upper Dynamic/Endurance
1
Bench Press with Chains
Speed.
5 sets, 3 reps (X-1-X tempo)
5 sets, 3 reps (X-X-X tempo; 45 seconds)
+ 3 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 4: Lower Strength
1
Alternating lunge jump
4 sets, 5 reps (1-0-1 tempo, 3 minutes)
+ 5 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

About the Author

Contributing Writer

Bodybuilding.com

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