Football Advanced Strength Program Cover 2.1

Football Advanced Strength & Conditioning Program: Overview

Before Getting Started

  • Always consult a physician before starting any workout program. Do any of the following workouts at your own risk. Read our full Disclaimers Page here.
  • This is an ADVANCED Program. Min. 1-2 years lifting experience suggested to use this program.
  • Coach Horton has 20 years experience as a Collegiate Strength Coach and Sports Scientist. Learn More
  • Want an ad-free, PDF version you can easily print out? Find it here in the Horton Barbell Shop.
  • Finally, if you enjoy the workouts, please share them!

A big Thank You to PROTECHT for sponsoring this program, allowing me to share every rep and every set for free. If you’re working out with an Apple Watch or WHOOP and you’re not using PROTECHT wraps, you’re missing out. Get More Info Here.

Tips For Using This Program

  • 4 Day Strength Program is designed to be Mon/Tues/Thurs/Fri
  • Each day includes a Dynamic Warm-up and Lift (If you want a Speed Manual, I’ll send you one for free Sign up Here)

For Sets With Percentages

  • Use your current working max (not your “all-time best”)
  • When in doubt use a lighter weight for your max rather than a number that is too heavy
  • You can use Bench Press, Back Squat and Clean maxes to calculate all other numbers
  • Snatch Max = 80% Clean Max
  • Clean Pull Max = 100% Clean Max
  • Front Squat Max = 80% Back Squat Max

For Sets Without Percentages

  • For the first set of an exercise use a weight that you feel will be moderately challenging.
  • If you successfully finish all reps in the set, slightly increase the weight for the following set.
  • If you’re unable to finish all reps in a set, lower the weight for the following set.
  • If you successfully finish all reps in all sets, try to increase the weight for the following week.

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Speed Manual


What are the numbers and letters before the exercise name?

This is the exercise order for the day. Exercises that share the same number and have letters (Ex. 3A and 3B) are meant to be supersetted.

What does the ‘e’ stand for in 5e?

e stands for “each leg” or “each arm”. You’ll see this on single arm and single leg exercises.

What does the “% / lbs” column mean?

This is the percentage of your max prescribed for this set. If this box is empty, select an appropriate weight based on your strength.

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