Arlington High Football

Strength and Conditioning Schedule

The rewards of Total Commitment do not come instantaneously, but the rewards come after a lot of
sacrifice, effort, disappointment, and heartache. However, the real rewards for Total Commitment will last
a lifetime!!!
WEEK 1
Set your goals high, and don't stop till you get there!!!
Championships are made when the stands are empty!!!
Monday
Bench Press
12x _________ 12x _________ 12x _________ 12x ___________
Incline Bench (Dumbbell)

12x _________ 12x _________ 12x _________

Power Cleans

12x _________ 12x _________ 12x _________ 12x ___________

Hex-Bar Dead Lift

12x _________ 12x _________ 12x _________ 12x ___________

Lat Pulldowns

12x _________ 12x _________ 12x _________ 12x ___________

Chest Fly3 sets of 10 ___________

Dips-3 sets-As many as you can each set
Wednesday
Parallel Squat

12x _________ 12x _________ 12x _________ 12x ___________

Lunges (each leg)

10x _________ 10x _________ 10x _________ 10x ___________

Power Cleans

12x _________ 12x _________ 12x _________ 12x ___________

Step-Ups on the Box (each leg)

10x _________ 10x _________ 10x _________ 10x ___________

Military Press (Shoulders)

12x _________ 12x _________ 12x _________ 12x ___________

Bicep Curls-3 sets of 12

Friday
Bench Press

12x _________ 12x _________ 12x _________ 12x ___________

Incline Bench (Dumbbell)

12x _________ 12x _________ 12x _________

Parallel Squat

12x _________ 12x _________ 12x _________ 12x ___________

Hex-Bar Dead Lift

12x _________ 12x _________ 12x _________ 12x ___________

Lat Pulldowns

12x _________ 12x _________ 12x _________ 12x ___________

Close-Grip Bench Press3 Sets of 10 ____________

Dips-3 sets-As many as you can each set

Arlington High Football

Strength and Conditioning Schedule
The rewards of Total Commitment do not come instantaneously, but the rewards come after a lot of
sacrifice, effort, disappointment, and heartache. However, the real rewards for Total Commitment will last
a lifetime!!!

Monday
Bench Press

WEEK 2
Set your goals high, and don't stop till you get there!!!
Championships are made when the stands are empty!!!
12x _________ 12x _________ 12x _________ 12x ___________

Incline Bench (Dumbbell)

12x _________ 12x _________ 12x _________

Power Cleans

12x _________ 12x _________ 12x _________ 12x ___________

Hex-Bar Dead Lift

12x _________ 12x _________ 12x _________ 12x ___________

Lat Pulldowns

12x _________ 12x _________ 12x _________ 12x ___________

Chest Fly3 sets of 10 __________

Dips-3 sets-As many as you can each set
Wednesday
Parallel Squat

12x _________ 12x _________ 12x _________ 12x ___________

Lunges (each leg)

10x _________ 10x _________ 10x _________ 10x ___________

Power Cleans

12x _________ 12x _________ 12x _________ 12x ___________

Step-Ups on the Box (each leg)

10x _________ 10x _________ 10x _________ 10x ___________

Military Press (Shoulders)

12x _________ 12x _________ 12x _________ 12x ___________

Bicep Curls-3 sets of 12

Friday
Bench Press

12x _________ 12x _________ 12x _________ 12x ___________

Incline Bench (Dumbbell)

12x _________ 12x _________ 12x _________

Parallel Squat

12x _________ 12x _________ 12x _________ 12x ___________

Hex-Bar Dead Lift

12x _________ 12x _________ 12x _________ 12x ___________

Lat Pulldowns

12x _________ 12x _________ 12x _________ 12x ___________

Close-Grip Bench Press3 Sets of 10 __________

Dips-3 sets-As many as you can each set

Arlington High Football

Strength and Conditioning Schedule
The rewards of Total Commitment do not come instantaneously, but the rewards come after a lot of
sacrifice, effort, disappointment, and heartache. However, the real rewards for Total Commitment will last
a lifetime!!!

Monday
Bench Press

WEEK 3
Set your goals high, and don't stop till you get there!!!
Championships are made when the stands are empty!!!
10x _________ 10x _________ 10x _________ 10x ___________

Incline Bench (Dumbbell)

10x _________ 10x _________ 10x _________

Power Cleans

10x _________ 10x _________ 10x _________ 10x ___________

Hex-Bar Dead Lift

10x _________ 10x _________ 10x _________ 10x ___________

Lat Pulldowns

10x _________ 10x _________ 10x _________ 10x ___________

Dips-3 sets-As many as you can each set

Wednesday
Parallel Squat

10x _________ 10x _________ 10x _________ 10x ___________

Lunges (each leg)

10x _________ 10x _________ 10x _________ 10x ___________

Power Cleans

10x _________ 10x _________ 10x _________ 10x ___________

Step-Ups on the Box (each leg)

10x _________ 10x _________ 10x _________ 10x ___________

Military Press (Shoulders)

10x _________ 10x _________ 10x _________ 10x ___________

Chest Fly3 Sets of 10 __________

Bicep Curls-3 sets of 12
Friday
Bench Press

10x _________ 10x _________ 10x _________ 10x ___________

Incline Bench (Dumbbell)

10x _________ 10x _________ 10x _________

Parallel Squat

10x _________ 10x _________ 10x _________ 10x ___________

Hex-Bar Dead Lift

10x _________ 10x _________ 10x _________ 10x ___________

Lat Pulldowns

10x _________ 10x _________ 10x _________ 10x ___________

Close-Grip Bench Press3 Sets of 10 __________

Dips-3 sets-As many as you can each set

Arlington High Football

Strength and Conditioning Schedule
The rewards of Total Commitment do not come instantaneously, but the rewards come after a lot of
sacrifice, effort, disappointment, and heartache. However, the real rewards for Total Commitment will last
a lifetime!!!

Monday
Bench Press

WEEK 4
Set your goals high, and don't stop till you get there!!!
Championships are made when the stands are empty!!!
10x _________ 10x _________ 10x _________ 10x ___________

Incline Bench (Dumbbell)

10x _________ 10x _________ 10x _________

Power Cleans

10x _________ 10x _________ 10x _________ 10x ___________

Hex-Bar Dead Lift

10x _________ 10x _________ 10x _________ 10x ___________

Lat Pulldowns

10x _________ 10x _________ 10x _________ 10x ___________

Chest Fly3 Sets of 10 __________

Dips-3 sets-As many as you can each set
Wednesday
Parallel Squat

10x _________ 10x _________ 10x _________ 10x ___________

Lunges (each leg)

10x _________ 10x _________ 10x _________ 10x ___________

Power Cleans

10x _________ 10x _________ 10x _________ 10x ___________

Step-Ups on the Box (each leg)

10x _________ 10x _________ 10x _________ 10x ___________

Military Press (Shoulders)

10x _________ 10x _________ 10x _________ 10x ___________

Bicep Curls-3 sets of 10

Friday
Bench Press

10x _________ 10x _________ 10x _________ 10x ___________

Incline Bench (Dumbbell)

10x _________ 10x _________ 10x _________

Parallel Squat

10x _________ 10x _________ 10x _________ 10x ___________

Hex-Bar Dead Lift

10x _________ 10x _________ 10x _________ 10x ___________

Lat Pulldowns

10x _________ 10x _________ 10x _________ 10x ___________

Close-Grip Bench Press3 Sets of 10 __________

Dips-3 sets-As many as you can each set

Arlington High Football

Strength and Conditioning Schedule
The rewards of Total Commitment do not come instantaneously, but the rewards come after a lot of
sacrifice, effort, disappointment, and heartache. However, the real rewards for Total Commitment will last

Monday
Bench Press

WEEK 5
Set your goals high, and don't stop till you get there!!!
Championships are made when the stands are empty!!!
8x _________

8x _________

8x _________

8x ___________

Incline Bench (Dumbbell)

8x _________

8x _________

8x _________

Power Cleans

8x _________

8x _________

8x _________

8x ___________

Hex-Bar Dead Lift

8x _________

8x _________

8x _________

8x ___________

Lat Pulldowns

8x _________

8x _________

8x _________

8x ___________

8x _________

8x _________

8x ___________

Chest Fly3 Sets of 10 __________

Dips-3 sets-As many as you can each set
Wednesday
Parallel Squat

8x _________

Lunges (each leg)

10x _________ 10x _________ 10x _________ 10x ___________

Power Cleans

8x _________

Step-Ups on the Box (each leg)

10x _________ 10x _________ 10x _________ 10x ___________

Military Press (Shoulders)

8x _________

8x _________

8x _________

8x ___________

Friday
Bench Press

8x _________

8x _________

8x _________

8x ___________

Incline Bench (Dumbbell)

8x _________

8x _________

8x _________

Parallel Squat

8x _________

8x _________

8x _________

8x ___________

Hex-Bar Dead Lift

8x _________

8x _________

8x _________

8x ___________

Lat Pulldowns

8x _________

8x _________

8x _________

8x ___________

8x _________

8x _________

8x ___________

Bicep Curls-3 sets of 10

Close Grip Bench Press3 Sets of 8 __________

Dips-3 sets-As many as you can each set

Arlington High Football

Strength and Conditioning Schedule
The rewards of Total Commitment do not come instantaneously, but the rewards come after a lot of
sacrifice, effort, disappointment, and heartache. However, the real rewards for Total Commitment will last

Monday
Bench Press

WEEK 6
Set your goals high, and don't stop till you get there!!!
Championships are made when the stands are empty!!!
8x _________

8x _________

8x _________

8x ___________

Incline Bench (Dumbbell)

8x _________

8x _________

8x _________

Power Cleans

8x _________

8x _________

8x _________

8x ___________

Hex-Bar Dead Lift

8x _________

8x _________

8x _________

8x ___________

Lat Pulldowns

10x _________ 10x _________ 10x _________ 10x ___________

Chest Fly3 Sets of 10 __________

Dips-3 sets-As many as you can each set
Wednesday
Parallel Squat

8x _________

Lunges (each leg)

10x _________ 10x _________ 10x _________ 10x ___________

Power Cleans

8x _________

Step-Ups on the Box (each leg)

10x _________ 10x _________ 10x _________ 10x ___________

Military Press (Shoulders)

8x _________

8x _________

8x _________

8x ___________

Friday
Bench Press

8x _________

8x _________

8x _________

8x ___________

Incline Bench (Dumbbell)

8x _________

8x _________

8x _________

Parallel Squat

8x _________

8x _________

8x _________

8x ___________

Hex-Bar Dead Lift

8x _________

8x _________

8x _________

8x ___________

Lat Pulldowns

10x _________ 10x _________ 10x _________ 10x ___________

8x _________

8x _________

8x _________

8x _________

8x ___________

8x ___________

Bicep Curls-3 sets of 10

Close-Grip Bench Press3 Sets of 8 __________

Dips-3 sets-As many as you can each set

Arlington High Football

Strength and Conditioning Schedule
The rewards of Total Commitment do not come instantaneously, but the rewards come after a lot of
sacrifice, effort, disappointment, and heartache. However, the real rewards for Total Commitment will last
WEEK 7
Set your goals high, and don't stop till you get there!!!
Championships are made when the stands are empty!!!
Monday
Bench Press
6x _________ 6x _________ 6x _________ 6x ___________
Incline Bench (Dumbbell)

6x _________

6x _________

6x _________

Power Cleans

6x _________

6x _________

6x _________

6x ___________

Hex-Bar Dead Lift

6x _________

6x _________

6x _________

6x ___________

Lat Pulldowns

6x _________

6x _________

6x _________

6x ___________

6x _________

6x _________

6x ___________

Chest Fly3 Sets of 10 __________

Dips-3 sets-As many as you can each set
Wednesday
Parallel Squat

6x _________

Lunges (each leg)

10x _________ 10x _________ 10x _________ 10x ___________

Power Cleans

6x _________

Step-Ups on the Box (each leg)

10x _________ 10x _________ 10x _________ 10x ___________

Military Press (Shoulders)

6x _________

6x _________

6x _________

6x ___________

Friday
Bench Press

6x _________

6x _________

6x _________

6x ___________

Incline Bench (Dumbbell)

6x _________

6x _________

6x _________

Parallel Squat

6x _________

6x _________

6x _________

6x ___________

Hex-Bar Dead Lift

6x _________

6x _________

6x _________

6x ___________

Lat Pulldowns

6x _________

6x _________

6x _________

6x ___________

6x _________

6x _________

6x ___________

Bicep Curls-3 sets of 10

Close-Grip Bench Press3 Sets of 6 ________

Dips-3 sets-As many as you can each set

Arlington High Football

Strength and Conditioning Schedule
The rewards of Total Commitment do not come instantaneously, but the rewards come after a lot of
sacrifice, effort, disappointment, and heartache. However, the real rewards for Total Commitment will last
WEEK 8
Set your goals high, and don't stop till you get there!!!
Championships are made when the stands are empty!!!
Monday
Bench Press
6x _________ 6x _________ 6x _________ 6x ___________
Incline Bench (Dumbbell)

6x _________

6x _________

6x _________

Power Cleans

6x _________

6x _________

6x _________

6x ___________

Hex-Bar Dead Lift

6x _________

6x _________

6x _________

6x ___________

Lat Pulldowns

6x _________

6x _________

6x _________

6x ___________

6x _________

6x _________

6x ___________

Chest Fly3 Sets of 10

Dips-3 sets-As many as you can each set
Wednesday
Parallel Squat

6x _________

Lunges (each leg)

10x _________ 10x _________ 10x _________ 10x ___________

Power Cleans

6x _________

Step-Ups on the Box (each leg)

10x _________ 10x _________ 10x _________ 10x ___________

Military Press (Shoulders)

6x _________

6x _________

6x _________

6x ___________

Friday
Bench Press

6x _________

6x _________

6x _________

6x ___________

Incline Bench (Dumbbell)

6x _________

6x _________

6x _________

Parallel Squat

6x _________

6x _________

6x _________

6x ___________

Hex-Bar Dead Lift

6x _________

6x _________

6x _________

6x ___________

Lat Pulldowns

6x _________

6x _________

6x _________

6x ___________

6x _________

6x _________

6x ___________

Bicep Curls-3 sets of 10

Close-Grip Bench Press3 Sets of 6 __________

Dips-3 sets-As many as you can each set

Arlington High Football

Strength and Conditioning Schedule
The rewards of Total Commitment do not come instantaneously, but the rewards come after a lot of
sacrifice, effort, disappointment, and heartache. However, the real rewards for Total Commitment will last

Monday
Bench Press

WEEK 9
Set your goals high, and don't stop till you get there!!!
Championships are made when the stands are empty!!!
5x _________

4x _________

3x _________

2x _________

1x________

Incline Bench (Dumbbell)

5x _________

5x _________

5x _________

Power Cleans

5x _________

4x _________

3x _________

2x _________

1x_________

Hex-Bar Dead Lift

5x _________

4x _________

3x _________

2x _________

1x ________

Lat Pulldowns

6x _________

6x _________

6x _________

6x ___________

4x _________

3x _________

2x _________

Chest Fly3 Sets of 10 __________

Dips-3 sets-As many as you can each set
Wednesday
Parallel Squat

5x _________

Lunges (each leg)

10x _________ 10x _________ 10x _________ 10x ___________

Power Cleans

5x _________

Step-Ups on the Box (each leg)

10x _________ 10x _________ 10x _________ 10x ___________

Military Press (Shoulders)

6x _________

6x _________

6x _________

6x ___________

Friday
Bench Press

5x _________

4x _________

3x _________

2x __________

1x ________

Incline Bench (Dumbbell)

5x _________

5x _________

5x _________

Parallel Squat

5x _________

4x _________

3x _________

2x _________

1x ________

Hex-Bar Dead Lift

5x _________

4x _________

3x _________

2x _________

1x ________

Lat Pulldowns

6x _________

6x _________

6x _________

6x ___________

4x _________

3x _________

2x _________

1x ________

1x ________

Bicep Curls-3 sets of 10

Close-Grip Bench Press3 Sets of 5 __________

Dips-3 sets-As many as you can each set

Arlington High Football

Strength and Conditioning Schedule
The rewards of Total Commitment do not come instantaneously, but the rewards come after a lot of
sacrifice, effort, disappointment, and heartache. However, the real rewards for Total Commitment will last

Monday
Bench Press

WEEK 10
Set your goals high, and don't stop till you get there!!!
Championships are made when the stands are empty!!!
5x _________

4x _________

3x _________

2x _________

1x________

Incline Bench (Dumbbell)

5x _________

5x _________

5x _________

Power Cleans

5x _________

4x _________

3x _________

2x _________

1x_________

Hex-Bar Dead Lift

5x _________

4x _________

3x _________

2x _________

1x ________

Lat Pulldowns

6x _________

6x _________

6x _________

6x ___________

4x _________

3x _________

2x _________

Chest Fly3 Sets of 10 __________

Dips-3 sets-As many as you can each set
Wednesday
Parallel Squat

5x _________

Lunges (each leg)

10x _________ 10x _________ 10x _________ 10x ___________

Power Cleans

5x _________

Step-Ups on the Box (each leg)

10x _________ 10x _________ 10x _________ 10x ___________

Military Press (Shoulders)

6x _________

6x _________

6x _________

6x ___________

Friday
Bench Press

5x _________

4x _________

3x _________

2x __________

1x ________

Incline Bench (Dumbbell)

5x _________

5x _________

5x _________

Parallel Squat

5x _________

4x _________

3x _________

2x _________

1x ________

Hex-Bar Dead Lift

5x _________

4x _________

3x _________

2x _________

1x ________

Lat Pulldowns

6x _________

6x _________

6x _________

6x ___________

4x _________

3x _________

2x _________

1x ________

1x ________

Bicep Curls-3 sets of 10

Close-Grip Bench Press3 Sets of 5 __________

Dips-3 sets-As many as you can each set