Football Developmental Program – Week 8 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 8 Day 3 Warm-up
| Exercise | Reps |
|---|---|
| Jump Rope | x 30 sec |
| Leg Swings Front/Back | x 10e |
| Leg Swings Side/Side | x 10e |
| Mountain Climbers | x 10 |
| Jump Rope | x 30 sec |
| Reach Thru + Rotate | x 5e |
| Pushups | x 10 |
| Lateral Lunge | x 5e |
| Bodyweight Squat | x 10 |
| Bodyweight Good Morning | x 10 |
Week 8 Day 3 Lift
| Exercise | Sets x Reps | |
|---|---|---|
| 1 | Situp and Throw | 2 x 10 |
| 2 | Bench Press | 4 x 8 |
| 3A | Chin-ups | 3 x 8 |
| 3B | Arnold Press | 3 x 8 |
| 4A | Close Grip Pushups | 3 x 15 |
| 4B | Band Tear | 3 x 12 |
| 4C | Lateral Bridges | 3 x 10 |
FAQ
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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Football Strength Program
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