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Russell Wilson's Football Workout

Like a hawk Russell Wilson is making a play to build on one of the best rookie seasons in NFL history. Follow his game-changing workout to build a gridiron body of your own.


On Sunday, Russell Wilson led the Seattle Seahawks past the San Francisco 49ers and on to Super Bowl XXLVIII to face the Peyton Manning-led Denver Broncos. In just his second season as the starter, Wilson completed 16 of 25 passes for 215 yards, including an incredible fourth-down 35-yard touchdown pass in the fourth quarter.  Use this workout program to build all-pro muscle by training like one of the most dynamic quarterbacks in the National Football League.

How it Works

Wilson lifts weights four days per week. Sessions are split up into two speed days and two strength days. The speed days focus on variants of Olympic weightlifting exercises that develop power—this aids Wilson in running, cutting, and scrambling in the pocket.

The strength days include heavier lifts to build greater muscle power, as well as corrective exercises to prevent injury. For example, the dumbbell I-Y-T, band pull-apart, and scap pushup all focus on the upper back. The stronger the muscles around Wilson’s shoulder blades are, the better he can wind up for a deep pass, and the healthier his shoulders will be after hours of throws and brutal collisions.

Build the Upper Back of an MMA Champ>>>

Wilson used this kind of training to go from 208 pounds to 216 during the off-season, combining it with a diet designed to optimize his performance. If the workout below is good enough for one of last season’s top rookies, imagine what it can do for a backyard quarterback like you.


Perform each workout (Day 1, 2, 3, and 4) once per week, resting a day between each session. Complete all sets for one exercise before going on to the next.

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