T Nation

Football & the Gym


hello... a little history: working out seriously since christmas on rippetoes. max lifts bench185 squat 225 deadlift 270. im 16, 6 foot maybe 185-190 pounds. right now i am in football season so practises are 2 hours 5 days a week. i still would like to do a bodybuilding style workout though so that i can begin adding a few more pounds of weight and strengthen my lifts and work towards my goals for next year. because of the seasons schedule and lack of consistency which game dates i may sometimes have to workout out on days back-to-back. i was wondering if this workout would be appropriate? please help. any critiquing is appreciated
4 day Upper Lower Split

Day 1-Lower
Squat 5,5,5,5
Deadlift 3,3,3,3
Hamstring Curl 8,8,8
Standing Calf Raise 6,6,6

Day 2-Upper
Bench Press 5,5,5
Bent Row 5,5,5
Shrugs 8,8,8
Barbell Curl 8,8,8
Close Grip Bench Press 8,8,8

Day 3-Lower
Squat 5,5,5,5
Lunge 5,5,5
Leg Extensions 8,8,8
Seated Calf Raise 6,6,6

Day 4-Upper
Military Press 6,6,6
Hammer Strength Incline 4,4,4,4
Chin Ups 5,5,5
Hammer Curl 8,8,8
Cable Tricep Pressdown 8,8,8


I would highly recommend you switch your deadlift day to back. Keep your squats to legs though ( obviously ) this way your not doing 2 major lifts on the same day and your strength should go up in those areas faster. There are also many other things wrong in this workout but i dont have the time to critique those bro. I'm in the exact same situation as you, I just have better lifts :stuck_out_tongue:


You aren't eating enough. Eat more. You need to gain 25 pounds. Drink more milk.