Vernon Davis Upper/Lower Muscle Growth Routine

By Vernon Davis

	Intermediate (2-3 years)
	30 minutes/day \| 4 days/week
	Build Muscle
	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 Show More

Average Exertion

Average Cardio Intensity

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.

Description

Week 1 Overview

Day 1:

Monday - Upper Body Focus A

Day 2:

Wednesday - Lower Body Focus A

Day 3:

Rest

Day 4:

Thursday - Upper Body Focus B

Day 5:

Friday - Lower Body Focus B

Day 6:

Rest

Day 7:

Rest

Day 1 - Monday - Upper Body Focus A

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.Barbell Bench Press	4 rounds	15 reps	0s
1B.Machine Row	4 rounds	15 reps	60s
Circuit #2 - 4 rounds Rest 60s between rounds
2A.Standing Barbell Military Press (AKA Overhead Press)	4 rounds	15 reps	0s
2B.Pull-up	4 rounds	10-15 reps	60s
Circuit #3 - 4 rounds Rest 60s between rounds
3A.Standing Dumbbell Biceps Curl	4 rounds	15 reps	0s
3B.Dumbbell Shrug	4 rounds	15 reps	60s

Day 2 - Wednesday - Lower Body Focus A

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.Barbell Back Squat	4 rounds	15 reps	0s
1B.Barbell Romanian Deadlift	4 rounds	15 reps	60s
Circuit #2 - 4 rounds Rest 60s between rounds
2A.45 Degree Leg Press	4 rounds	15 reps	0s
2B.Lying Leg Curls	4 rounds	15 reps	60s
Circuit #3 - 4 rounds Rest 60s between rounds
3A.Dumbbell Lunges	4 rounds	15 reps	0s
3B.Seated Calf Raise Machine	4 rounds	10-15 reps	60s

Day 4 - Thursday - Upper Body Focus B

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.Barbell Bench Press	4 rounds	15 reps	0s
1B.Machine Row	4 rounds	15 reps	60s
Circuit #2 - 4 rounds Rest 60s between rounds
2A.Standing Barbell Military Press (AKA Overhead Press)	4 rounds	15 reps	0s
2B.Pull-up See Exercise Notes	4 rounds	10-15 reps	60s
Circuit #3 - 4 rounds Rest 60s between rounds
3A.Standing Dumbbell Biceps Curl	4 rounds	15 reps	0s
3B.Dumbbell Shrug	4 rounds	15 reps	60s

Day 5 - Friday - Lower Body Focus B

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.Barbell Back Squat	4 rounds	15 reps	0s
1B.Barbell Romanian Deadlift	4 rounds	15 reps	60s
Circuit #2 - 4 rounds Rest 60s between rounds
2A.45 Degree Leg Press	4 rounds	15 reps	0s
2B.Lying Leg Curls	4 rounds	15 reps	60s
Circuit #3 - 4 rounds Rest 60s between rounds
3A.Dumbbell Lunges	4 rounds	15 reps	0s
3B.Seated Calf Raise Machine	4 rounds	10-15 reps	60s

Date Created: 6/24/2018, UTC

Last Updated: 10/27/2021, UTC

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