3-day block alongside football training: lower-body strength, power & jumping, upper body & prehab. Focused on hamstring and adductor injury prevention. In-season drop day 3 and run 2 days.
Program at a glance
Who is this program for?
This program suits athletes with a consistent training habit who know the basic lifts. The key is progressing loads gradually without breaking the weekly structure.
Weekly plan
Day 1 — Strength (Lower Body)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Full Squat | 4×5 | 180 sec |
| Barbell Romanian Deadlift | 3×8 | 120 sec |
| Bulgarian Split Squat | 3×16 | 90 sec |
| Nordic Hamstring Curl | 3×5 | 90 sec |
| Copenhagen Plank | 3×20 sec | 60 sec |
| Barbell Floor Calf Raise | 3×12 | 60 sec |
Day 2 — Rest
Rest day — recover and get ready for the next session.
Day 3 — Power & Jumping
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Trap Bar Deadlift | 4×3 | 180 sec |
| Box Jump | 5×3 | 120 sec |
| Barbell Hip Thrust | 4×6 | 120 sec |
| Medicine Ball Chest Pass Against Wall | 4×5 | 90 sec |
| Cable Horizontal Pallof Press | 3×24 | 60 sec |
Day 4 — Rest
Rest day — recover and get ready for the next session.
Day 5 — Upper Body & Prehab
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Bench Press | 3×8 | 120 sec |
| Pull-Up | 3×8 | 120 sec |
| Dumbbell Seated Shoulder Press | 3×10 | 90 sec |
| Dumbbell Single Leg Romanian Deadlift | 3×16 | 90 sec |
| Adductor Squeeze | 3×5 sec | 60 sec |
| Sprint | 6 set | 120 sec |
Day 6 — Rest
Rest day — recover and get ready for the next session.
Day 7 — Rest
Rest day — recover and get ready for the next session.
Gym Program for Footballers is free to follow on VIGOR: download the app, pick the program from the Programs tab and start your first workout. Every set is logged and your progress is measured automatically.
This content is for general information; consult a professional about suitability for your health. Sets, reps and rest values reflect the current program template in the app.