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Vernon Davis Upper/Lower Muscle Growth Routine

By Vernon Davis

Experience
Intermediate (2-3 years)
Time
21 minutes/day | 4 days/week
Good for
Build Muscle
Equipment
Barbell, Flat Bench, Row Machine, Pull up bar, 2 x Dumbbell, Squat Rack, 45 Degree Leg Press Machine, Lying Leg Curl Machine, Seated Calf Raise Machine
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

This workout is inspired by the routine of NFL professional football player, Vernon Davis. Davis physique is impressive to say the least, and to top it off he stays in peak athletic shape to perform his best on the field. While this workout may not make you as talented as a professional football player, it will do wonders for building a more muscular physique. A variety of lifts organized in an upper/lower split will ensure you're hitting all muscle groups with optimal intensity and volume throughout the week. Intermediates looking to pack on muscle like the NFL pros should try this routine out.

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Monday - Upper Body Focus A

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Circuit
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
1. Barbell Bench Press
4 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Machine Row demonstrationPlay Machine Row demonstration
1. Machine Row
4 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Standing Barbell Military Press (AKA Overhead Press)▶
2. Standing Barbell Military Press (AKA Overhead Press)
4 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
2. Pull-up
4 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
3. Standing Dumbbell Biceps Curl
4 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
3. Dumbbell Shrug
4 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Wednesday - Lower Body Focus A

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Circuit
Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
1. Barbell Back Squat
4 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Romanian Deadlift demonstrationPlay Barbell Romanian Deadlift demonstration
1. Barbell Romanian Deadlift
4 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
2. 45 Degree Leg Press
4 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
2. Lying Leg Curls
4 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
3. Dumbbell Lunges
4 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Calf Raise Machine▶
3. Seated Calf Raise Machine
4 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Thursday - Upper Body Focus B

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Circuit
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
1. Barbell Bench Press
4 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Machine Row demonstrationPlay Machine Row demonstration
1. Machine Row
4 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Standing Barbell Military Press (AKA Overhead Press)▶
2. Standing Barbell Military Press (AKA Overhead Press)
4 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
2. Pull-up
4 sets, 10-15 reps, (rest 60s)
Once you reach 15 reps or failure, utilize a slow eccentric to come back to the starting position.
Time between exercises: 60s
Show Alternative Exercises
Circuit
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
3. Standing Dumbbell Biceps Curl
4 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
3. Dumbbell Shrug
4 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Friday - Lower Body Focus B

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Circuit
Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
1. Barbell Back Squat
4 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Romanian Deadlift demonstrationPlay Barbell Romanian Deadlift demonstration
1. Barbell Romanian Deadlift
4 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
2. 45 Degree Leg Press
4 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
2. Lying Leg Curls
4 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
3. Dumbbell Lunges
4 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Calf Raise Machine▶
3. Seated Calf Raise Machine
4 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 6/24/2018, UTC


Last Updated: 7/12/2021, UTC

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