College Football workout

I was wondering what y'all thought of this workout. I do it for the first 8 weeks of summer to try to gain muscle mass before transitioning to more speed/power stuff. I work out 6 days a week, taking Sunday off, and splitting my workouts into Chest/Tri, Back/Bi, Legs/Shoulders, each twice a week with different exercises. Generally the second day is not as intense. For sets and reps I go 3x5 for the first two weeks, then 3x4, then 3x3 the next two for eight weeks, ending on 3x1 and resting the next one. Even my auxiliary lifts I am going pretty heavy, doing 4-6 reps now, except stuff like shoulders which I don't want to overload. Since I'm on the 4th week, everything here says 3x4, but you get the point. Here is what it looks like, basically

-----------------------Monday------------------------

Bench 3x4(then 3,3,2,2, max if you want, or rest a week)
Decline 3x4 same thing
Incline 3x4-5, maybe keep the reps a few one or two higher for this

Auxiliary

Skull Crushers 3x4-6(same thing)
Overhead tris 3x4-6
Press downs 3x4-6

Abs

-------------------------Tuesday-------------------------

Squat 3x4 (3,3, etc)
Leg Press 3x4 (same as above)
Split Squats 3x6-8 then start lowering the reps and adding weight, but don't go super heavy
RDL 3x4-6

Shoulders Military Press 3x4-6, then start getting heavier, but not too much so
Front and Side raises 3x8-10, don't go too heavy with shoulders
Some other shoulder exercise if you want, like Up. Rows

---------------------Wednesday-------------------

Wide Pull downs
Reg. Pull downs
Rev. grip all 3x4, then progression
ss w/ standing Lat pulls, lighter weight, more reps

Seated Rows 3x4-6
Low Lat Iso Rows 3x4-6
ss with Rev Flys 3x6-8

Bi's
Preacher Curls 3x4-6
Concentration Curls 3x4-6

----------------Thursday------------------
Close Grip 3x4-6, then get heavier
Dumbbell Press with hands inside 3x4-6
Arnolds 3x4-6
Plate Raises then presses overhead 3x6-8

Tris

-----------------Friday------------------
Deadlift 3x4 (3,3,etc)
Front Squat 3x4-6
Step Ups 3x6-8
Leg Curls 3-4-6

Do shoulders here instead of Thursday if you want

---------------Saturday--------------------
Wide Grip Pulls ups till failure 3-4 sets
Rev Grip Pull ups till failure 3-4 sets
Bent Over 1 Arm Dumbell Rows 3x4-6
Rev Rows (what we did at PU with the squat rack, laying down)

Bis
Hit them hard; Incline Curls
Hammer Curls
Rope Curls all 3x4-6

College Football workout

Hey ChaseC4

Put this in the main forum - you'll get more people reading it and more chances of a good reply. Todd's normally very good about helping with this sort of thing, but there are plenty of people who'll offer good advice.

Best wishes

Nick

There should be more videos

There should be more videos on here from youtube to show the exercises. I know a few kids in NCAA who took an anabolic steroid and are insane players now.

Yep, steroids will drive you

Yep, steroids will drive you insane. Its nice they still let them play though.

Chase, looks like an

Chase, looks like an aggressive plan from a volume/intensity perspective, personally, I need a little more recovery time. but i am waaaay past college age too. I like the exercise selection , seems like you have all the major areas covered. one change you might consider is a little more variation of the rep range (maybe 3-4 reps for the primary exercise and 8-10 for the accessories, for six weeks or so, then switch it up every once in awhile).

like Nick said though, you will get a lot more knowledgeable advice by posting it in the main forum.

Todd Wilson's picture

I was wondering what y'all

I was wondering what y'all thought of this workout. I do it for the first 8 weeks of summer to try to gain muscle mass before transitioning to more speed/power stuff. I work out 6 days a week, taking Sunday off,

### You'll be overtrained and not getting results in about the 4th or 5th week. I appreciate your desire to work your ass off, but it's misguided enthusiasm. I've done, not to mention countless others who've found it just doesn't work.

and splitting my workouts into Chest/Tri, Back/Bi, Legs/Shoulders, each twice a week with different exercises.

### Looks like it will be a nice workout based on info that was 25 years behind 25 years ago. After you have worked your chest, assuming you did an honest job of it, your triceps don't have a lot left in them. What's the point of doing another 9 sets for them? You'll end up using less than 70% 1RM on those tricep exercises. 70% is the minimum for significant hypertrophy. For optimal strength gains you need to use 80%-85%. You'll be down around 55%-65%. You'll be wasting energy on wasted sets. Be smarter and combine either chest and back or chest and biceps and/or biceps and triceps or back and tris. Do one of those, the next day do legs rest a day and then come back and hit the upper body stuff you didn't get previously. As for shoulders, it's a waste on leg day. Either don't worry about them, and prioritize them in the next cycle or do them along with triceps and biceps. I would probably prioritize them in the next cycle.

Generally the second day is not as intense.

### You'll get more out of the split I proposed above doing those workout 3 out of 5 days. If you feel you need another day and want to do those each once a week, that's fine. Just add an extra workout of sled dragging, cinder block throwing, tire flipping, etc. on the extra work day. Find a play ground, do sprints, chins and dips on the jungle gym and monkey bars, etc.

For sets and reps I go 3x5 for the first two weeks, then 3x4, then 3x3 the next two for eight weeks, ending on 3x1 and resting the next one.

### For that rep range, that's not enough sets for optimal development, and unless you're already highly trained, that not enough reps for significant hypertrophy.

Even my auxiliary lifts I am going pretty heavy, doing 4-6 reps now, except stuff like shoulders which I don't want to overload. Since I'm on the 4th week, everything here says 3x4, but you get the point. Here is what it looks like, basically

-----------------------Monday------------------------

Bench 3x4(then 3,3,2,2, max if you want, or rest a week)
Decline 3x4 same thing
Incline 3x4-5, maybe keep the reps a few one or two higher for this

### Why decline flat and incline, and why in that order? If bodybuilding was your goal, moving from incline, to flat to decline would be smarter as it would result in being able to maintain a weight relatively close to the starting weight as opposed to a drop off in percentage of 1RM too great to elicit optimal adaptation. Pick one for 4-8 sets and another for 2-6. Why not use some dumb bells?

Auxiliary

Skull Crushers 3x4-6(same thing)
Overhead tris 3x4-6
Press downs 3x4-6

### If you sit and simply think about dips or close grip bench presses for 20 minutes you'll get better results. None of those exercises are terrible, but 5 sets of dips is vastly superior.

Abs

-------------------------Tuesday-------------------------

Squat 3x4 (3,3, etc)

### Do more sets for one of the greatest exercises ever. It deserves better.

Leg Press 3x4 (same as above)

### Unless your calves are bigger than you quads, leg presses are useless. They're a non-functional movement for the athlete. Their ok for adding volume for skinny guys and for body composition training, but not for strength and hypertrophy for an athlete.

Split Squats 3x6-8 then start lowering the reps and adding weight, but don't go super heavy

### Do these first. If you do an honest job on the squats, you won't be able to stabilize an adequate poundage on these after squats. Also, the only time I program these into a workout with squats is for bodybuilding and/or body compositional purposes. For the athlete I typically program them in a cycle prior to introducing squats in order to ensure lower leg strength balances. I would generally have these along with 1-3 movements prioritizing the posterior chain. Speaking of which.....

RDL 3x4-6

### This is the only movement you have for the posterior chain. That make your hamstrings sad. Literally and figuratively. Not saying it's wrong, but in the next cycle, you had better be pounding it, otherwise, you're not going to get ahead of the competition this off season, you are going to become equal to them in that you'll have weal low back and hamstrings.

Shoulders Military Press 3x4-6, then start getting heavier, but not too much so
Front and Side raises 3x8-10, don't go too heavy with shoulders
Some other shoulder exercise if you want, like Up. Rows

### Shoulder raises are not bad movements, but I rarely prescribe them for size or strength. During the rehab process, they're useful. If the shoulder is healthy, they're generally a waste of time. Another set of overhead presses gets more results.

---------------------Wednesday-------------------

Wide Pull downs
Reg. Pull downs
Rev. grip all 3x4, then progression
ss w/ standing Lat pulls, lighter weight, more reps

### Crap crap crap crap crap......... Athletes don't do pulldowns. Athletes do pull ups. Pull up are harder. That should tell you something.

Seated Rows 3x4-6
Low Lat Iso Rows 3x4-6
ss with Rev Flys 3x6-8

### Seated rows aren't terrible, but another set of pull ups is better than the other 2.

Bi's
Preacher Curls 3x4-6
Concentration Curls 3x4-6

### Why 3 exercises for tris and only 2 for bis?

----------------Thursday------------------
Close Grip 3x4-6, then get heavier
Dumbbell Press with hands inside 3x4-6
Arnolds 3x4-6
Plate Raises then presses overhead 3x6-8

Tris

-----------------Friday------------------
Deadlift 3x4 (3,3,etc)
Front Squat 3x4-6

### Don't do front squats after deadlifts, you're back will thank you. You're trying to throw every good exercise you think you've ever heard of into this workout. You can give a soldier 15 good guns to shoot bad guys with, but he can only shoot one at a time. Therefore, he simply needs one (and there may be several that will do it) to kill the bad guy coming at him at the moment.

Step Ups 3x6-8
Leg Curls 3-4-6

Do shoulders here instead of Thursday if you want

---------------Saturday--------------------
Wide Grip Pulls ups till failure 3-4 sets
Rev Grip Pull ups till failure 3-4 sets
Bent Over 1 Arm Dumbell Rows 3x4-6
Rev Rows (what we did at PU with the squat rack, laying down)

Bis
Hit them hard; Incline Curls
Hammer Curls
Rope Curls all 3x4-6

### Again, as is, you'll overtrain quickly. You're young and motivated, but your body is going to tell you to kiss your own ass after a few weeks. Based on the program, I actually would predict injury. Reel in the gung ho approach and look at things out of a minimalist ideology. If you only had 1 exercise to pick for your goal what would it be? Then what about 2? How would you use each. You're trying to accomplish more than what can be accomplished in the 8 weeks. I know, I've done virtually this same routine before. It looks good based on Muscle and Fitness recommendations, but it sux in the real world.