Build Muscle Fast: NFL Workout

Build an NFL Body

Use this gridiron-inspired workout to become bigger, faster, and stronger in just 4 weeks
By Ryan Capretta, C.S.C.S. menshealth

Dumbbell Power Squat

  1. Holding dumbbells at arm's length at your sides, stand with your feet shoulder-width apart, knees slightly bent, back straight, and eyes ahead.
  2. Slowly lower your body—as if you were sitting back into a chair—while keeping your back in its natural alignment.
  3. When your upper thighs are parallel to the floor, pause, and then explode up onto your toes and shrug your shoulders. That's 1 rep.

The most powerful food combinations

  • 2-3
  • 8-12

This Move Works:

Calves, Core, Glutes, Hamstrings, Quadriceps, Shoulders


  • Step 1

  • Step 2

  • Step 3

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