Exercise                        Sets         Reps Clean Shrugs                     3          12,10,10       Bench Press                      4           8,6,6,6 Incline Bench Press              2           10,8 Lat Pull down                    3           8,8,8 low pulley rows                  2           8,8 Power Press/Shoulder Press       3           10,10,8 Delt Raises (side)               2           12 Delt Raises (front)              2           12 Dips                             2           10,10 Tricep Extensions/pushdowns      2           8,8 Abs (your choice)

Power Cleans                     4          5,5,5,5       Squats                           4          8,6,6,5      Front squats                     3          8,8,8         Dead lifts                       4          6,5,5,5       Lunges                           3          10,10,10 Barbell Curls/Hammer Curls       2          12,12 Abs(your choice)

Football Off-Season Program Day 1 - Upper Body Day 2 - Lower Body Day 3 - Off          day 4 - Upper Body day 5 - Lower Body Day 6 - Off Day 7 - off After day 7th day, cycle repeats

Day 1 and 4

Day 2 and 5