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Vontaze Burfict Workout

The Vontaze Burfict workout is an NFL linebacker workout for the lower body. Burfict’s workout was featured in Muscle & Fitness Magazine. They interviewed Vontaze Burfict’s strength coaches, who gave us the Vontaze Burfict workout.

The Vontaze Burfict Workout focuses on his lower body. NFL defensive players, especially the front 7, have to have a strong lower body. They have to go up against offensive lineman much bigger than them, make quick changes in direction, chase down running backs faster than them.


Here’s the Vontaze Burfict Workout for his legs / lower body that prepares him for being a linebacker in the NFL.

Barbell Snatch332 min
Barbell Squats552 min
One-leg Kettlebell RDL28**1 min
Kettlebell Stepup38**30 sec
SlideBoard Leg Curl3830 sec
One-leg Dumbbell Calf Raise From Block310**30 sec

(Click on the exercises, above, for a video demonstration / explanation.)

** = denotes doing the reps on each leg

Muscle & Fitness

Vontaze Burfict Workout Routine

The Vontaze Burfict Workout Routine focuses on the lower body, especially the legs. The lower body workout was designed by Cincinnati Bengals strength coach Chip Morton.  With this workout, and a lot of perseverance, Vontaze Burfict became a star.

He went from being undrafted out of college to being a Pro Bowl linebacker. For the Bengals in 2013, Vontaze Burfict had a league-leading 171 tackles. Talking about his workout routine, Vontaze Burfict says:


My training style is aggressive and I try to wear my bod out in the off-season just as if it were a game. In the mornings I run a mile, go to the sauna, eat breakfast, go do linebacker drills on the field, [and] lift weights.

Every game is a new game. Watch me this season and you’ll see the dedication.

Vontaze Burfict Height And Weight

Here’s Vontaze Burfict’s Height And Weight:

  • Height: 6’1″
  • Weight: 248 lbs.
Muscle & Fitness

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