Lift like a Football Player for Upper Body Strength and Power
Do you want to train like an NFL linebacker and develop NFL-level upper body strength that dominates both on and off the field? Imagine possessing the power to bench press 500 lbs or crank out 35 reps of 225 lbs, just like Aaron Donald. Picture yourself building the raw strength that lets James Harrison strict curl 209 lbs, setting the standard for brute upper body power. This workout plan is your pathway to transforming your upper body strength into something truly formidable.
If you’re here, it’s because you want to develop NFL-level strength and power. This NFL-inspired workout program is designed to help you achieve exactly that. While I can’t promise you’ll end up with a 500 lb bench press or a contract in the NFL, I can guarantee that by sticking with this program, your upper body strength and power will significantly improve.
Why is this workout so effective? It’s because it pushes you to lift like an elite athlete. Instead of repeating the same old routines, this program has you constantly switching things up—varying sets, reps, and intensity to develop strength in every way possible. You’ll train for maximum strength, explosive power, and muscular endurance, just like the pros. Each exercise is strategically chosen to help you achieve NFL-level upper body strength and power, allowing you to take your gains to the next level.
And it’s not just about your arms and chest—this workout also incorporates leg and core exercises, since a strong foundation is crucial for building upper body power. Now, let’s put this plan into action. Hit the gym, commit to this NFL-style program, and soon you’ll be pushing and pulling weights like a pro—feeling your strength and power skyrocket with every session.
Key Exercises and Their Benefits
- Barbell Push Presses: Develop explosive power in your shoulders and triceps—crucial for blocking and tackling. The push press teaches your body to generate force from your legs through to your upper body, mimicking the explosive movements needed when pushing against opponents.
- Incline Barbell Bench Press: Target your upper chest and shoulders to build strength for powerful pushes and tackles. This movement provides the strength NFL players use to drive opponents back and maintain control during physical battles.
- Barbell Bent Over Rows: Build a strong back and lats, essential for pulling and maintaining leverage against an opponent. A strong back also stabilizes your shoulders and core, which is crucial for grappling and blocking.
- Medicine Ball Throws: Medicine ball throws enhance explosive upper body power and coordination—ideal for movements like throwing stiff-arms or quickly shedding blockers. This exercise helps develop the ability to generate force rapidly, which is key during fast, powerful movements on the field.
- 1 Arm Dumbbell Bench Press: Build unilateral strength and stability in the chest, shoulders, and triceps. Correct imbalances and increase control, helping you stay stable when blocking with one arm while fending off an opponent with the other.
- Neutral Grip Pull Ups: Target your back, biceps, and shoulders, providing the pulling strength needed for tackling and controlling opponents. This movement also strengthens your grip, which is vital for maintaining control during grappling situations.
Prepare Like a Pro: Warm Up for Success
Before starting your NFL-level strength training, warming up properly is essential to prepare your body and minimize the risk of injury. To warm up effectively for NFL-style strength training, perform a few sets of each exercise from your workout but at a reduced intensity:
- Perform 2-3 sets of each exercise in the workout with half the number of reps planned for the main workout.
- If the workout calls for 1-3 reps per set, warm up with 3-5 sets of single reps.
- Use a moderately heavy weight that’s challenging but not exhausting.
This approach ensures your muscles are primed for heavy lifting—preparing your body for the explosive power and intensity required for NFL-level training.
Required Equipment for This Workout
- Dumbbells
- Barbell and Weights
- Squat Rack
- Medicine Ball
Workout Frequency
This NFL-inspired workout can be performed three non-consecutive days a week (e.g., Monday, Wednesday, Friday). If you’re already in good shape and want to progress faster, you can do it six days a week, following a cycle of workouts 1, 2, and 3 without any days off, then repeating. On the seventh day, take a rest or do a different type of workout.
Lift Like a Pro Football Player Workout Plan
Workout 1 – Max Strength
This full-body strength routine is designed to build NFL-level upper body power and explosive strength. Start with clean and push presses to challenge you to lift heavy weights overhead, developing explosive strength. Incline bench presses, bent-over rows, and farmer’s walks will push your chest, shoulders, back, and arms to new levels. The combination of upper and lower body exercises will help build balanced, total-body strength essential for lifting like an athlete.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Clean and Push Press | 5 | 3 | 2-3 minutes |
| Front Squats | 3 | 5 | 2-3 minutes |
| Barbell Stiff Leg Deadlifts | 3 | 5 | 2-3 minutes |
| Incline Barbell Bench Press | 3 | 5 | 2-3 minutes |
| Underhand Grip Bent Over Row | 3 | 5 | 2-3 minutes |
| Dumbbell Farmer’s Walk | 3 | 20 | 2-3 minutes |
Workout 2 – Power & Strength Endurance
This NFL-style workout combines explosive power development with strength endurance, targeting your entire upper body for complete athletic development. Begin with medicine ball throws—overhead, underhand, and from the chest—to build power for pushing, pulling, and throwing. The second half emphasizes endurance with exercises like push-ups, pullovers, and shoulder tap planks, ensuring you maintain strength from start to finish, just like during a game.
| Exercise | Throws | Rest |
|---|---|---|
| Medicine Ball Throw Push | 10 | 60 seconds |
| Medicine Ball Throw Underhand | 10 | 60 seconds |
| Medicine Ball Throws Overhead | 10 | 60 seconds |
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Push Ups – Hands On Blocks | 3 | 12 | 60 seconds |
| Lat Pulldown to Chest | 3 | 12 | 60 seconds |
| Dumbbell Lying Pullovers | 3 | 12 | 60 seconds |
| Dumbbell Lateral Raise Holds | 3 | Hold | 60 seconds |
| Hammer Curls | 3 | 12 | 60 seconds |
| Planks With Shoulder Taps | 3 | 12 | 60 seconds |
Workout 3 – Build Size & Strength
This workout focuses on adding muscle mass and developing NFL-level strength. Begin with upper body exercises like 1 arm dumbbell bench press and neutral grip pull-ups to lift the heaviest weights while fresh. Then transition to lower body moves like Bulgarian split squats and leg curls for balanced growth. Finish with core exercises like side plank with leg lift to enhance stability. This blend of exercises will help you build a powerful, muscular physique ready for any challenge.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| 1 Arm Dumbbell Bench Press | 10 | 3 | 90 seconds |
| Neutral Grip Pull Ups | 3 | 8 | 90 seconds |
| Barbell Bulgarian Split Squat | 2 | 8 | 90 sec – 2 min |
| Seated Leg Curls | 2 | 8 | 90 sec – 2 min |
| Side Plank With Leg Lift | 2 | 8 | 90 seconds |
Customize Your Training to Build NFL-Level Strength
Take your training to the next level with personalized programming that targets NFL-level upper body strength and explosive power. Whether your goal is to maximize pressing power, develop explosive strength, or build total-body muscle mass, adapting your plan to suit your specific needs is key. Endura can modify sets, reps, and include football-inspired movements to ensure you’re advancing towards your goals.
Adjust Your Workouts as You Gain Strength and Power
To build the strength and explosive power of an NFL player, it’s essential to keep challenging yourself by increasing training intensity. Here are some tips for making those adjustments:
- Add More Weight: Gradually increase the weight by 5-10 lbs once you’ve mastered an exercise with solid form.
- Modify the Tempo: Add pauses or control the speed of lifts to increase time under tension, such as pausing at the bottom of a squat or lowering the weight for 5-8 seconds during a dumbbell bench press.
- Incorporate Variations: Progress to more challenging versions of exercises—like weighted pull-ups or adding a squat to barbell clean and push presses.
Track Your Progress Like an NFL Pro
To reach your full potential, tracking your workouts is crucial—just like NFL players who meticulously record every training detail to keep progressing.
- Log Every Workout: Track all your exercises, sets, reps, and weights to monitor progress and ensure you’re continuously challenging yourself.
- Acknowledge Your Milestones: Whether it’s setting a new personal best or completing an extra set, celebrating progress keeps you motivated.
Endura offers detailed logs and actionable insights to keep pushing you toward your goals. It’s like having a coach by your side, guiding you on your journey to becoming stronger and more powerful.
Lift Like an NFL Player: Build Unmatched Upper Body Strength
NFL players are among the strongest, most explosive athletes, capable of dominating each play with raw power and precision. With this upper body-focused program, you now have the tools to build strength and explosive power that NFL training demands.
Keep adapting your workouts as you grow stronger, and remember consistency is key. If you’re looking for extra support, Endura is here to help you elevate your training. Whether your goal is to lift heavier, become more explosive, or simply train like an NFL pro, this program will push you beyond your limits. Grab those weights, get ready to conquer, and start building your strength today.
Click here to personalize your workouts with Endura.
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