Football Dev Strength Program 73

Football Developmental Program – Week 7 Day 3

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 a Developmental Program. Supervision is strongly suggested to use this program.
  • Coach Horton, the creator of this program, 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!

Week 7 Day 3 Warm-up

Jump Ropex 30 sec
Supine Straight Leg High Kickx 10e
Iron Crossx 5e
Glute Bridgex 10
Jump Ropex 30 sec
Groinersx 5e
Pushupsx 10
Reverse Lunge & Reachx 5e
Bodyweight Squatx 10
Bodyweight Good Morningx 10

Week 7 Day 3 Lift

ExerciseSets x Reps
1Situp and Throw2 x 10
2Bench Press4 x 8
3APull-ups3 x 10
3BDB Shoulder Press3 x 8
4ABand Triceps Pushdown3 x 15
4BDB Shrugs3 x 12
4CLateral Bridges3 x 10


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.

Real Results

“When I played at Temple, Coach Horton played a big role in helping me plan my conditioning and nutrition.
His coaching is one of the reasons that I learned how to train and take care of my body properly. I still use a lot of his advice and coaching points in the NFL today.”
Rock Ya-Sin
Baltimore Ravens
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Football Strength Program

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