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Football Training Split

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13 athletes joined

Program Description

Gain strength, speed, and agility for football.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 26, 2024 01:48
  • Last Edited
    Dec 10, 2024 11:15
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
7
Skull Crusher
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
7
Skull Crusher
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
7
Skull Crusher
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
7
Skull Crusher
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
7
Skull Crusher
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Trap Bar Deadlift
4
3-5 reps
RPE 9
3
Power Clean
3
5-8 reps
RPE 9
4
Leg Press
5
10-15 reps
RPE 9
5
Leg Curl
4
6-10 reps
RPE 9
6
Standing Calf Raise
4
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Trap Bar Deadlift
4
3-5 reps
RPE 9
3
Power Clean
3
5-8 reps
RPE 9
4
Leg Press
5
10-15 reps
RPE 9
5
Leg Curl
4
6-10 reps
RPE 9
6
Standing Calf Raise
4
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Trap Bar Deadlift
4
3-5 reps
RPE 9
3
Power Clean
3
5-8 reps
RPE 9
4
Leg Press
5
10-15 reps
RPE 9
5
Leg Curl
4
6-10 reps
RPE 9
6
Standing Calf Raise
4
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Trap Bar Deadlift
4
3-5 reps
RPE 9
3
Power Clean
3
5-8 reps
RPE 9
4
Leg Press
5
10-15 reps
RPE 9
5
Leg Curl
4
6-10 reps
RPE 9
6
Standing Calf Raise
4
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Trap Bar Deadlift
4
3-5 reps
RPE 9
3
Power Clean
3
5-8 reps
RPE 9
4
Leg Press
5
10-15 reps
RPE 9
5
Leg Curl
4
6-10 reps
RPE 9
6
Standing Calf Raise
4
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Machine)
4
8-12 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Concentration Curl
4
8-12 reps
RPE 9
7
Tricep Extension (Cable)
1
3
8-12 reps
8-12 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Machine)
4
8-12 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Concentration Curl
4
8-12 reps
RPE 9
7
Tricep Extension (Cable)
1
3
8-12 reps
8-12 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Machine)
4
8-12 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Concentration Curl
4
8-12 reps
RPE 9
7
Tricep Extension (Cable)
1
3
8-12 reps
8-12 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Machine)
4
8-12 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Concentration Curl
4
8-12 reps
RPE 9
7
Tricep Extension (Cable)
1
3
8-12 reps
8-12 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Machine)
4
8-12 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Concentration Curl
4
8-12 reps
RPE 9
7
Tricep Extension (Cable)
1
3
8-12 reps
8-12 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
4
8-12 reps
RPE 9
3
Leg Extension
4
10-15 reps
RPE 9
4
Leg Curl
4
10-15 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
4
8-12 reps
RPE 9
3
Leg Extension
4
10-15 reps
RPE 9
4
Leg Curl
4
10-15 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
4
8-12 reps
RPE 9
3
Leg Extension
4
10-15 reps
RPE 9
4
Leg Curl
4
10-15 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
4
8-12 reps
RPE 9
3
Leg Extension
4
10-15 reps
RPE 9
4
Leg Curl
4
10-15 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
4
8-12 reps
RPE 9
3
Leg Extension
4
10-15 reps
RPE 9
4
Leg Curl
4
10-15 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
RPE 10
2
Box Jump
3
8 reps
RPE 10
3
Lateral Box Jump
3
8 reps
RPE 10
4
Vertical Jump
3
8 reps
RPE 10
5
Kettlebell Swing
3
10 reps
RPE 9
6
Landmine Press
3
10-12 reps
RPE 9
7
Hip Explosion From Ground
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
RPE 10
2
Box Jump
3
8 reps
RPE 10
3
Lateral Box Jump
3
8 reps
RPE 10
4
Vertical Jump
3
8 reps
RPE 10
5
Kettlebell Swing
3
10 reps
RPE 9
6
Landmine Press
3
10-12 reps
RPE 9
7
Hip Explosion From Ground
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
RPE 10
2
Box Jump
3
8 reps
RPE 10
3
Lateral Box Jump
3
8 reps
RPE 10
4
Vertical Jump
3
8 reps
RPE 10
5
Kettlebell Swing
3
10 reps
RPE 9
6
Landmine Press
3
10-12 reps
RPE 9
7
Hip Explosion From Ground
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
RPE 10
2
Box Jump
3
8 reps
RPE 10
3
Lateral Box Jump
3
8 reps
RPE 10
4
Vertical Jump
3
8 reps
RPE 10
5
Kettlebell Swing
3
10 reps
RPE 9
6
Landmine Press
3
10-12 reps
RPE 9
7
Hip Explosion From Ground
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
RPE 10
2
Box Jump
3
8 reps
RPE 10
3
Lateral Box Jump
3
8 reps
RPE 10
4
Vertical Jump
3
8 reps
RPE 10
5
Kettlebell Swing
3
10 reps
RPE 9
6
Landmine Press
3
10-12 reps
RPE 9
7
Hip Explosion From Ground
3
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
7
Skull Crusher
3
6-10 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Trap Bar Deadlift
4
3-5 reps
RPE 9
3
Power Clean
3
5-8 reps
RPE 9
4
Leg Press
5
10-15 reps
RPE 9
5
Leg Curl
4
6-10 reps
RPE 9
6
Standing Calf Raise
4
6-10 reps
RPE 9
Day 8
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Machine)
4
8-12 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Concentration Curl
4
8-12 reps
RPE 9
7
Tricep Extension (Cable)
1
3
8-12 reps
8-12 reps
RPE 9
RPE 9
Day 9
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
4
8-12 reps
RPE 9
3
Leg Extension
4
10-15 reps
RPE 9
4
Leg Curl
4
10-15 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
Day 10
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
RPE 10
2
Box Jump
3
8 reps
RPE 10
3
Lateral Box Jump
3
8 reps
RPE 10
4
Vertical Jump
3
8 reps
RPE 10
5
Kettlebell Swing
3
10 reps
RPE 9
6
Landmine Press
3
10-12 reps
RPE 9
7
Hip Explosion From Ground
3
8 reps
RPE 10
Week 1
1 / 5 Weeks
Day 5
1
Broad Jump
3 Sets
5 Reps
@10
2
Box Jump
3 Sets
8 Reps
@10
3
Lateral Box Jump
3 Sets
8 Reps
@10
4
Vertical Jump
3 Sets
8 Reps
@10
5
Kettlebell Swing
3 Sets
10 Reps
@9
6
Landmine Press
3 Sets
10-12 Reps
@9
7
Hip Explosion From Ground
3 Sets
8 Reps
@10
Day 2
1
Squat (Barbell)
4 Sets
3-5 Reps
@9
2
Trap Bar Deadlift
4 Sets
3-5 Reps
@9
3
Power Clean
3 Sets
5-8 Reps
@9
4
Leg Press
5 Sets
10-15 Reps
@9
5
Leg Curl
4 Sets
6-10 Reps
@9
6
Standing Calf Raise
4 Sets
6-10 Reps
@9
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
@9
3
Bent Over Row (Barbell)
4 Sets
3-5 Reps
@9
4
Pull-Up (Bodyweight)
4 Sets
6-10 Reps
@9
5
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
6
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
@9
7
Skull Crusher
3 Sets
6-10 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@9
2
Chest Fly (Machine)
4 Sets
8-12 Reps
@9
3
Seated Row (Cable)
4 Sets
8-12 Reps
@9
4
Single Arm Row (Dumbbell)
4 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
6
Concentration Curl
4 Sets
8-12 Reps
@9
7
Tricep Extension (Cable)
1 Set
3 Sets
8-12 Reps
8-12 Reps
@9
@9
Day 4
1
Front Squat (Barbell)
4 Sets
8-12 Reps
@9
2
Bulgarian Split Squat (Barbell)
4 Sets
8-12 Reps
@9
3
Leg Extension
4 Sets
10-15 Reps
@9
4
Leg Curl
4 Sets
10-15 Reps
@9
5
Standing Calf Raise
4 Sets
8-12 Reps
@9