Muscle Gainer

Program Type: Muscle Gain

Length: 4 weeks

Frequency: 3 days per week

Structured for 3 days per week, this program works seamlessly alongside in-season training and matches, allowing players to build size and strength without impacting performance.

Muscle Gainer is a 4-week program designed for football players of all positions who want to increase size and build a stronger physical presence on the pitch. The plan focuses on hypertrophy-driven strength training to maximize muscle growth in the upper and lower body.

Through compound lifts, accessory exercises, and functional strength movements, athletes will increase lean muscle mass, improve joint stability, and enhance overall athleticism. Core strength and posterior chain development are emphasized to ensure gains translate directly to sprinting, tackling, jumping, and overall game performance.

By the end of the program, players will feel bigger, stronger, and more powerful — ready to dominate in contact situations and improve their overall physical impact on the game.

Plan Structure

The plan is structured to provide a balanced mix of workouts that focus on different muscle groups throughout the week.

1. Week 1: Introduction to strength training with foundational exercises focusing on form and technique.
2. Week 2: Increase in intensity with added weights and variations to challenge your muscles further.
3. Week 3: Focus on higher volume training with more sets and reps to stimulate muscle hypertrophy.
4. Week 4: Peak week with maximum intensity and volume to push your limits and maximize gains.

The plan includes 2 types of sessions:

1. Strength Training Sessions
2. Recovery and Mobility Sessions