Football In-season Program Day 1 (Monday)    - maintenance Day 2 (Wednesday) - maintenance Day 3 (Friday)    -*EXTRA*(for those who don't dress)

Exercise             Sets       Reps Power Clean          3          5,5,5 Squats               5          5,5,5,5,5 Bench Press          4          5,5,5,5 Power Press          4          8,8,6,6

Exercise             Sets       Reps Power Clean           3         5,5,5                        Bench Press           5         5,5,5,5,5         Squats                4         5,5,5,5 Power Press           4         8,8,6,6

Exercise            Sets        Reps Squats               4          6,6,5,5                     Bench Press          4          6,6,5,5 Lat Pull-dwon        3          10,10,10 Shoulder Press       3          10,10,8 Delt raises          2          12,12 Dips                 2          12,12

DAY 1

DAY 2

DAY 3