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Offseason Beast (Baseball)

by Devvon D.
1 athletes joined

Program Description

Offseason baseball program designed to create explosive power, speed, agility and rotational power. Should be bulked on for the first 5-8 weeks, or until the final month before season. Founded on the idea of building size, strength and power while simultaneously teaching the body to use this improved strength in baseball specific movements. Novice to intermediate, initially designed for a 12-year-old late beginner, but obviously scalable to your needs. Weight and intensity should drop as you get closer to season with a heavier focus of injury prevention and stamina. We also throw everyday after lifting but adjust day to day pending arm car, point in the ramp up, etc.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 23, 2024 04:16
  • Last Edited
    Feb 08, 2025 12:53
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Squat With Rotation
3
10 reps
RPE 7.5
2
Bayesian Curl
3
1
12 reps
25 reps
RPE 7.5
RPE 7
3
Leg Extension
1
1
1
1
10 reps
12 reps
15 reps
25 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Hammer Curl
2
12 reps
RPE 7.5
5
Katana Extension
3
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
2
1
12 reps
25 reps
RPE 7.5
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Squat With Rotation
3
10 reps
RPE 7.5
2
Bayesian Curl
3
1
12 reps
25 reps
RPE 7.5
RPE 7
3
Leg Extension
1
1
1
1
10 reps
12 reps
15 reps
25 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Hammer Curl
2
12 reps
RPE 7.5
5
Katana Extension
3
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
2
1
12 reps
25 reps
RPE 7.5
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Squat With Rotation
3
10 reps
RPE 7.5
2
Bayesian Curl
3
1
12 reps
25 reps
RPE 7.5
RPE 7
3
Leg Extension
1
1
1
1
10 reps
12 reps
15 reps
25 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Hammer Curl
2
12 reps
RPE 7.5
5
Katana Extension
3
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
2
1
12 reps
25 reps
RPE 7.5
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Squat With Rotation
3
10 reps
RPE 7.5
2
Bayesian Curl
3
1
12 reps
25 reps
RPE 7.5
RPE 7
3
Leg Extension
1
1
1
1
10 reps
12 reps
15 reps
25 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Hammer Curl
2
12 reps
RPE 7.5
5
Katana Extension
3
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
2
1
12 reps
25 reps
RPE 7.5
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Squat With Rotation
3
10 reps
RPE 7.5
2
Bayesian Curl
3
1
12 reps
25 reps
RPE 7.5
RPE 7
3
Leg Extension
1
1
1
1
10 reps
12 reps
15 reps
25 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Hammer Curl
2
12 reps
RPE 7.5
5
Katana Extension
3
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
2
1
12 reps
25 reps
RPE 7.5
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Squat With Rotation
3
10 reps
RPE 7.5
2
Bayesian Curl
3
1
12 reps
25 reps
RPE 7.5
RPE 7
3
Leg Extension
1
1
1
1
10 reps
12 reps
15 reps
25 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Hammer Curl
2
12 reps
RPE 7.5
5
Katana Extension
3
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
2
1
12 reps
25 reps
RPE 7.5
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Squat With Rotation
3
10 reps
RPE 7.5
2
Bayesian Curl
3
1
12 reps
25 reps
RPE 7.5
RPE 7
3
Leg Extension
1
1
1
1
10 reps
12 reps
15 reps
25 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Hammer Curl
2
12 reps
RPE 7.5
5
Katana Extension
3
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
2
1
12 reps
25 reps
RPE 7.5
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Squat With Rotation
3
10 reps
RPE 7.5
2
Bayesian Curl
3
1
12 reps
25 reps
RPE 7.5
RPE 7
3
Leg Extension
1
1
1
1
10 reps
12 reps
15 reps
25 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Hammer Curl
2
12 reps
RPE 7.5
5
Katana Extension
3
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
2
1
12 reps
25 reps
RPE 7.5
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Internal Rotation
2
12 reps
RPE 6
2
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Cable Crossover
2
1
12 reps
25 reps
RPE 7.5
RPE 7.5
5
Face Pull
2
1
15 reps
30 reps
RPE 7.5
RPE 7.5
6
I, Y, T (IYT) Raise
2
10 reps
RPE 7.5
7
Lateral Med Ball Slam
2
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Internal Rotation
2
12 reps
RPE 6
2
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Cable Crossover
2
1
12 reps
25 reps
RPE 7.5
RPE 7.5
5
Face Pull
2
1
15 reps
30 reps
RPE 7.5
RPE 7.5
6
I, Y, T (IYT) Raise
2
10 reps
RPE 7.5
7
Lateral Med Ball Slam
2
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Internal Rotation
2
12 reps
RPE 6
2
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Cable Crossover
2
1
12 reps
25 reps
RPE 7.5
RPE 7.5
5
Face Pull
2
1
15 reps
30 reps
RPE 7.5
RPE 7.5
6
I, Y, T (IYT) Raise
2
10 reps
RPE 7.5
7
Lateral Med Ball Slam
2
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Internal Rotation
2
12 reps
RPE 6
2
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Cable Crossover
2
1
12 reps
25 reps
RPE 7.5
RPE 7.5
5
Face Pull
2
1
15 reps
30 reps
RPE 7.5
RPE 7.5
6
I, Y, T (IYT) Raise
2
10 reps
RPE 7.5
7
Lateral Med Ball Slam
2
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Internal Rotation
2
12 reps
RPE 6
2
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Cable Crossover
2
1
12 reps
25 reps
RPE 7.5
RPE 7.5
5
Face Pull
2
1
15 reps
30 reps
RPE 7.5
RPE 7.5
6
I, Y, T (IYT) Raise
2
10 reps
RPE 7.5
7
Lateral Med Ball Slam
2
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Internal Rotation
2
12 reps
RPE 6
2
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Cable Crossover
2
1
12 reps
25 reps
RPE 7.5
RPE 7.5
5
Face Pull
2
1
15 reps
30 reps
RPE 7.5
RPE 7.5
6
I, Y, T (IYT) Raise
2
10 reps
RPE 7.5
7
Lateral Med Ball Slam
2
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Internal Rotation
2
12 reps
RPE 6
2
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Cable Crossover
2
1
12 reps
25 reps
RPE 7.5
RPE 7.5
5
Face Pull
2
1
15 reps
30 reps
RPE 7.5
RPE 7.5
6
I, Y, T (IYT) Raise
2
10 reps
RPE 7.5
7
Lateral Med Ball Slam
2
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Internal Rotation
2
12 reps
RPE 6
2
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Cable Crossover
2
1
12 reps
25 reps
RPE 7.5
RPE 7.5
5
Face Pull
2
1
15 reps
30 reps
RPE 7.5
RPE 7.5
6
I, Y, T (IYT) Raise
2
10 reps
RPE 7.5
7
Lateral Med Ball Slam
2
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Frog Hip Thrust
2
12 reps
RPE 7
1B
Single Leg Hip Thrust
2
12 reps
RPE 7
2
Power Shrug
3
25 reps
RPE 9
3
Kettlebell Swing
1
1
1
12 reps
7 reps
5 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Kroc Row
1
1
1
12 reps
8 reps
5 reps
RPE 7.5
RPE 7.5
RPE 7.5
6
Prowler Push
2
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Frog Hip Thrust
2
12 reps
RPE 7
1B
Single Leg Hip Thrust
2
12 reps
RPE 7
2
Power Shrug
3
25 reps
RPE 9
3
Kettlebell Swing
1
1
1
12 reps
7 reps
5 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Kroc Row
1
1
1
12 reps
8 reps
5 reps
RPE 7.5
RPE 7.5
RPE 7.5
6
Prowler Push
2
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Frog Hip Thrust
2
12 reps
RPE 7
1B
Single Leg Hip Thrust
2
12 reps
RPE 7
2
Power Shrug
3
25 reps
RPE 9
3
Kettlebell Swing
1
1
1
12 reps
7 reps
5 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Kroc Row
1
1
1
12 reps
8 reps
5 reps
RPE 7.5
RPE 7.5
RPE 7.5
6
Prowler Push
2
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Frog Hip Thrust
2
12 reps
RPE 7
1B
Single Leg Hip Thrust
2
12 reps
RPE 7
2
Power Shrug
3
25 reps
RPE 9
3
Kettlebell Swing
1
1
1
12 reps
7 reps
5 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Kroc Row
1
1
1
12 reps
8 reps
5 reps
RPE 7.5
RPE 7.5
RPE 7.5
6
Prowler Push
2
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Frog Hip Thrust
2
12 reps
RPE 7
1B
Single Leg Hip Thrust
2
12 reps
RPE 7
2
Power Shrug
3
25 reps
RPE 9
3
Kettlebell Swing
1
1
1
12 reps
7 reps
5 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Kroc Row
1
1
1
12 reps
8 reps
5 reps
RPE 7.5
RPE 7.5
RPE 7.5
6
Prowler Push
2
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Frog Hip Thrust
2
12 reps
RPE 7
1B
Single Leg Hip Thrust
2
12 reps
RPE 7
2
Power Shrug
3
25 reps
RPE 9
3
Kettlebell Swing
1
1
1
12 reps
7 reps
5 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Kroc Row
1
1
1
12 reps
8 reps
5 reps
RPE 7.5
RPE 7.5
RPE 7.5
6
Prowler Push
2
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Frog Hip Thrust
2
12 reps
RPE 7
1B
Single Leg Hip Thrust
2
12 reps
RPE 7
2
Power Shrug
3
25 reps
RPE 9
3
Kettlebell Swing
1
1
1
12 reps
7 reps
5 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Kroc Row
1
1
1
12 reps
8 reps
5 reps
RPE 7.5
RPE 7.5
RPE 7.5
6
Prowler Push
2
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Frog Hip Thrust
2
12 reps
RPE 7
1B
Single Leg Hip Thrust
2
12 reps
RPE 7
2
Power Shrug
3
25 reps
RPE 9
3
Kettlebell Swing
1
1
1
12 reps
7 reps
5 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Kroc Row
1
1
1
12 reps
8 reps
5 reps
RPE 7.5
RPE 7.5
RPE 7.5
6
Prowler Push
2
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Concentration Curl
2
10 reps
RPE 7.5
1B
Single Arm Pushdown
2
12 reps
RPE 7.5
2A
Reverse Wrist Curl (Barbell)
2
15 reps
RPE 7.5
2B
Wrist Curls
2
15 reps
RPE 7.5
3
Lu Raise
3
12 reps
RPE 7.5
4
Drag Curl
2
15 reps
RPE 7.5
5
Tricep Kickback
2
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Concentration Curl
2
10 reps
RPE 7.5
1B
Single Arm Pushdown
2
12 reps
RPE 7.5
2A
Reverse Wrist Curl (Barbell)
2
15 reps
RPE 7.5
2B
Wrist Curls
2
15 reps
RPE 7.5
3
Lu Raise
3
12 reps
RPE 7.5
4
Drag Curl
2
15 reps
RPE 7.5
5
Tricep Kickback
2
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Concentration Curl
2
10 reps
RPE 7.5
1B
Single Arm Pushdown
2
12 reps
RPE 7.5
2A
Reverse Wrist Curl (Barbell)
2
15 reps
RPE 7.5
2B
Wrist Curls
2
15 reps
RPE 7.5
3
Lu Raise
3
12 reps
RPE 7.5
4
Drag Curl
2
15 reps
RPE 7.5
5
Tricep Kickback
2
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Concentration Curl
2
10 reps
RPE 7.5
1B
Single Arm Pushdown
2
12 reps
RPE 7.5
2A
Reverse Wrist Curl (Barbell)
2
15 reps
RPE 7.5
2B
Wrist Curls
2
15 reps
RPE 7.5
3
Lu Raise
3
12 reps
RPE 7.5
4
Drag Curl
2
15 reps
RPE 7.5
5
Tricep Kickback
2
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Concentration Curl
2
10 reps
RPE 7.5
1B
Single Arm Pushdown
2
12 reps
RPE 7.5
2A
Reverse Wrist Curl (Barbell)
2
15 reps
RPE 7.5
2B
Wrist Curls
2
15 reps
RPE 7.5
3
Lu Raise
3
12 reps
RPE 7.5
4
Drag Curl
2
15 reps
RPE 7.5
5
Tricep Kickback
2
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Concentration Curl
2
10 reps
RPE 7.5
1B
Single Arm Pushdown
2
12 reps
RPE 7.5
2A
Reverse Wrist Curl (Barbell)
2
15 reps
RPE 7.5
2B
Wrist Curls
2
15 reps
RPE 7.5
3
Lu Raise
3
12 reps
RPE 7.5
4
Drag Curl
2
15 reps
RPE 7.5
5
Tricep Kickback
2
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Concentration Curl
2
10 reps
RPE 7.5
1B
Single Arm Pushdown
2
12 reps
RPE 7.5
2A
Reverse Wrist Curl (Barbell)
2
15 reps
RPE 7.5
2B
Wrist Curls
2
15 reps
RPE 7.5
3
Lu Raise
3
12 reps
RPE 7.5
4
Drag Curl
2
15 reps
RPE 7.5
5
Tricep Kickback
2
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Concentration Curl
2
10 reps
RPE 7.5
1B
Single Arm Pushdown
2
12 reps
RPE 7.5
2A
Reverse Wrist Curl (Barbell)
2
15 reps
RPE 7.5
2B
Wrist Curls
2
15 reps
RPE 7.5
3
Lu Raise
3
12 reps
RPE 7.5
4
Drag Curl
2
15 reps
RPE 7.5
5
Tricep Kickback
2
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
3
1 mins
RPE 10
2
Power Clean
2
3 reps
RPE 7
3
Rope Twist
3
15 reps
RPE 8
4
Lateral Box Jump
2
5 reps
RPE 10
5A
Split Squat Jump
2
5 reps
RPE 9
5B
Bent-over Twist
2
5 reps
RPE 7
5C
Windshield Wipers
2
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
3
1 mins
RPE 10
2
Power Clean
2
3 reps
RPE 7.5
3
Rope Twist
3
15 reps
RPE 8
4
Lateral Box Jump
2
5 reps
RPE 10
5A
Split Squat Jump
2
5 reps
RPE 9
5B
Bent-over Twist
2
5 reps
RPE 7
5C
Windshield Wipers
2
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
3
1 mins
RPE 10
2
Power Clean
2
3 reps
RPE 7.5
3
Rope Twist
3
15 reps
RPE 8
4
Lateral Box Jump
2
5 reps
RPE 10
5A
Split Squat Jump
2
5 reps
RPE 9
5B
Bent-over Twist
2
5 reps
RPE 7
5C
Windshield Wipers
2
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
3
1 mins
RPE 10
2
Power Clean
2
3 reps
RPE 7.5
3
Rope Twist
3
15 reps
RPE 8
4
Lateral Box Jump
2
5 reps
RPE 10
5A
Split Squat Jump
2
5 reps
RPE 9
5B
Bent-over Twist
2
5 reps
RPE 7
5C
Windshield Wipers
2
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
3
1 mins
RPE 10
2
Rope Twist
3
15 reps
RPE 8
3
Lateral Box Jump
2
5 reps
RPE 10
4A
Split Squat Jump
2
5 reps
RPE 9
4B
Bent-over Twist
2
5 reps
RPE 7
4C
Windshield Wipers
2
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
3
1 mins
RPE 10
2
Rope Twist
3
15 reps
RPE 8
3
Lateral Box Jump
2
5 reps
RPE 10
4A
Split Squat Jump
2
5 reps
RPE 9
4B
Bent-over Twist
2
5 reps
RPE 7
4C
Windshield Wipers
2
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
3
1 mins
RPE 10
2
Rope Twist
3
15 reps
RPE 8
3
Lateral Box Jump
2
5 reps
RPE 10
4A
Split Squat Jump
2
5 reps
RPE 9
4B
Bent-over Twist
2
5 reps
RPE 7
4C
Windshield Wipers
2
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
3
1 mins
RPE 10
2
Rope Twist
3
15 reps
RPE 8
3
Lateral Box Jump
2
5 reps
RPE 10
4A
Split Squat Jump
2
5 reps
RPE 9
4B
Bent-over Twist
2
5 reps
RPE 7
4C
Windshield Wipers
2
12 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Single Leg Squat With Rotation
3 Sets
10 Reps
@7.5
2
Bayesian Curl
3 Sets
1 Set
12 Reps
25 Reps
@7.5
@7
3
Leg Extension
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
25 Reps
@7.5
@7.5
@7.5
@7.5
4
Hammer Curl
2 Sets
12 Reps
@7.5
5
Katana Extension
3 Sets
12 Reps
@7.5
6
Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
25 Reps
@7.5
@7.5
Day 2
1
Internal Rotation
2 Sets
12 Reps
@6
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@7.5
@7.5
@7.5
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
4
Cable Crossover
2 Sets
1 Set
12 Reps
25 Reps
@7.5
@7.5
5
Face Pull
2 Sets
1 Set
15 Reps
30 Reps
@7.5
@7.5
6
I, Y, T (IYT) Raise
2 Sets
10 Reps
@7.5
7
Lateral Med Ball Slam
2 Sets
5 Reps
@10
Day 4
1A
Concentration Curl
2 Sets
10 Reps
@7.5
1B
Single Arm Pushdown
2 Sets
12 Reps
@7.5
2A
Reverse Wrist Curl (Barbell)
2 Sets
15 Reps
@7.5
2B
Wrist Curls
2 Sets
15 Reps
@7.5
3
Lu Raise
3 Sets
12 Reps
@7.5
4
Drag Curl
2 Sets
15 Reps
@7.5
5
Tricep Kickback
2 Sets
12 Reps
@7.5
Day 3
1A
Frog Hip Thrust
2 Sets
12 Reps
@7
1B
Single Leg Hip Thrust
2 Sets
12 Reps
@7
2
Power Shrug
3 Sets
25 Reps
@9
3
Kettlebell Swing
1 Set
1 Set
1 Set
12 Reps
7 Reps
5 Reps
@8
@8
@8
4
Lat Pulldown
3 Sets
12 Reps
@7.5
5
Kroc Row
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
@7.5
@7.5
@7.5
6
Prowler Push
2 Sets
1 mins
@10
Day 5
1
100m Sprint
3 Sets
1 mins
@10
2
Power Clean
2 Sets
3 Reps
@7
3
Rope Twist
3 Sets
15 Reps
@8
4
Lateral Box Jump
2 Sets
5 Reps
@10
5A
Split Squat Jump
2 Sets
5 Reps
@9
5B
Bent-over Twist
2 Sets
5 Reps
@7
5C
Windshield Wipers
2 Sets
12 Reps
@7