Today we will be giving you a free football workout split for the gym. We get a lot of questions like this asking what days athletes should work certain muscle groups or do certain types of workouts. So we wanted to make this to pave a foundation as for how you can structure your off season workouts.
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This is a workout split similar to the one I did in college and in high school. It’s important to add that you want to give your body time to rest. So rest days are really important and taking your recovery serious is important. Ice baths, massage guns, foam rollers etc. Your recovery will help you be more efficient from day to day.
This split will be formatted Monday-Sunday.
Monday- Upper Body Day (Push emphasis)
Tuesday- Lower Body Day
Wednesday- Speed Day- off from weights-
Thursday- Upper Body Day (Pull Emphasis)
Friday- Lower Body Day
Saturday- Active Recovery Day - No weights-
Sunday- Speed Work Day
This isn’t what your workout plan has to be, but this is a good foundation for the gym that you can follow!
