Doctor Reef's Full NFL Offseason Program - Hypertrophy + Strength + Power
Doctor Reef
FootballDominate the Offseason: Train Like the Pros
Champions aren’t made during the season—they’re built in the offseason. This elite, 3-phase training program is designed to get you bigger, stronger, and more explosive, using many of the same workouts I do with my professional football clients from the NFL. If you want to play like the best, you need to train like the best.
🔥 Phase 1: Hypertrophy & Endurance – Rebuild your body after the grind of the season. Pack on muscle, restore movement, and prep for the intense work ahead.
💪 Phase 2: Strength & Strength Endurance – Develop raw strength and the ability to sustain it when it matters most—because real power lasts all four quarters.
⚡ Phase 3: Power & Explosiveness – Train like you play. Increase speed, agility, and game-changing explosiveness to dominate on game day.
This isn’t just another workout plan—it’s a pro-level blueprint for peak performance, built around functional movements and all three planes of motion. Because football isn’t played in straight lines.
Are you ready to take your game to the next level? Let’s get to work.
A1
Barbell Reverse Lunge
3 x 12
A2
Sorinex Hamstring Curls
3 x 10
B1
SL DB RDL
3 x 12
B2
Iso Step Downs
3 x 10
C1
Goblet Lateral Lunge
3 x 12
C2
Reverse Hyperextension
3 x 12
C3
Calf Raise
3 x 15
A1
Pull-Up
3 x 10
A2
Single Arm Dumbbell Press
3 x 12
B1
Dumbbell Floor Press
3 x 10
B2
SA Half Kneeling Pulldown
3 x 10
C1
Single Arm Dumbbell Row
2 x 10
C2
DB Shrug
2 x 8
D1
DB SA Lateral Raise
2 x 15
D2
Band Rear Delt Flys
2 x 15
E1
Dumbbell Hammer Curls
2 x 15
E2
DB SkullCrushers
2 x 15
A1
Goblet Squat
3 x 12
A2
X-Band Lateral Walks
3 x 10
B1
SL Rotational Lateral Step Ups
3 x 10
B2
Prone Band Hamstring Curls
3 x 15
C1
Bulgarian TKE Split Squat
2 x 12
C2
Copenhagens (Adduction)
2 x 8
D1
SL Knee Extensions
3 x 12
D2
Weighted Calf Raise
3 x 15
A1
Low Incline SA DB Press
3 x 12
A2
Chin-Up
3 x 10
B1
Kneeling SA Landmine Press
3 x 12
B2
Single Arm DB Row
3 x 10
C1
Seated SA Rotational Shoulder Press
2 x 12
C2
High Incline Dumbbell (Trap) Rows
2 x 10
D1
Bent Over Cuban Press
2 x 12
D2
Seated Lateral Raise
2 x 20
E1
Zottman Curls
2 x 15
E2
Band Crossover Tricep Extensions
2 x 20
F
Sharif Tabbah
DR. SHARIF TABBAH, DPT, CSCS CO-FOUNDER - LEAD PHYSICAL THERAPIST
Your Offseason Starts Here!
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