Build Muscle Fast: NFL Workout

Build an NFL Body

Use this gridiron-inspired workout to become bigger, faster, and stronger in just 4 weeks

Here's Your Game Plan

Few sports demand the same strength, speed, and agility that are needed to succeed in the NFL. But these skills don't just benefit the men who play on Sundays. Any man can increase his strength and pack on new muscle if he combines the right mix of exercises. That's what I've found in my experience as the executive director of Proactive Sports Performance and as the off-season strength coach for Indianapolis Colts Pro-Bowl defensive end Dwight Freeney.

5 Simple strategies for bigger muscles

This routine uses exercises that incorporate multiple muscles, so you can lift heavier weights. It's designed to shred fat, add new muscle, and improve your athleticism—which is why NFL stars like Freeney, Terrell Suggs, Antonio Cromartie, and Keith Bulluck train with me. Work at a higher intensity, and you'll see that impressive gains are just a snap away.

The Lean Machine Plan
Transform your body with this routine, a modified version of the one used by Colts star Dwight Freeney.

Directions
Perform this workout 3 days a week, making sure you rest at least 1 day between sessions. The moves are organized as supersets. Superset A is made up of moves 1-3, superset B is made up of moves 4-5, superset C uses moves 6-7 and superset D uses 8-9. Alternate among exercises in the same superset until you complete all the sets in that group.  Then, move on to the next superset. Complete 8 to 12 repetitions of each exercise. Once you can perform more than 12 reps, add more weight to make the exercises more difficult.

Warmup
Before starting the workout, do 3 warmup sets each of the dumbbell power squat and the dumbbell bench press. Use 50 to 60 percent of your 8-rep max and then gradually add to the weight you use on each set, making sure your final set is no more than 80 percent of the max weight you'll lift during the workout. Perform 10, 10, and 5 reps during the warmup.

The power of the pushup

Rest Periods
For exercises 1-3, rest 45 seconds after each exercise and then 2 minutes before repeating the entire sequence.
For exercises 4-9, rest 1 minute after each exercise in the sequence.