[IamFat187]

I play football at the college leve
The training is an intense 9 months of offseason and 3 months of season play.

THE MOST IMPORTANT LIFTS IN FOOTBALL ARE AS FOLLOWS:
Power Cleans
Jerk Press
Squats
Bench Presses
Dead Lifts

Those should ALWAYS be incorporated into your training program.
Now Football training is also a Power/explosive type of training. Meaning you are going to use compound movements recruiting multiple muscle groups.
This is my offseason training program
(and some may say over training, BUT I gain muscle, size and strength doing this with no problems of soreness, aching joints, or tendon/ligament pains........that is all due to warming up properly and strengthening the little muscles ex: rotator cuffs.......)

DAY 1: Chest and Legs

Flat Bench: 5 sets of 8, 8, 6, 5, 5
Push ups inbetween every 3 sets.
Incline bench: 4 Sets of 8, 6, 5, 5
Flies: 3 sets of 10

Squats: 5 sets of 8, 8, 6, 5, 5
SLDL: 5 sets of 8, 8, 6, 5, 5
Leg extensions: 2 sets of 10
Leg Curls: 2 sets of 10
Step ups: 2 sets of 15


Calves: 4 sets to failure (any exercise just switch up)

DAY 2: Shoulders and Back

Clean-front squat-Jerk press: 5 sets of 8, 6, 6, 5, 5
DB Press: 4 sets of 8, 6, 5, 5
Side Laterals: 2 sets of 10
Power Pulls: 3 sets 10

T-Bar Rows: 5 sets of 8, 8, 5, 5
Wide Grip row: 4 sets of 8, 6, 5, 5
Lat Pulldown: 3 sets of 10, 10, 6
Dead Lifts: 3 sets 10

Abs: Rope crunches to failure 3 sets
Oblique Weight raise 3 sets to failure.
1000 ab reps 5 different exercises.

DAY 3: OFF

DAY 4: Do day 1 split
Box Jumps instead of step ups.

DAY 5: Do day 2 split
Add pull ups 4 sets failure.
instead of lat pulldowns

I also do speed training after my leg days. I will do running form for 15 minutes which also is a stretching period as well. Then I will do sled runs, parachute sprints, 150's and agility training.

Core work is key to getting stronger faster and bigger in my opinion. Thats where all your power comes from.
AND EAT EAT EAT.