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Off Season Transformation
Sport
Beginner
Barbell
Plan Details
The Off Season Transformation routine by KingJ29 is a 6 day workout plan. It is a beginner level plan to achieve sport fitness goals.
Routine detail
Day 1
Bodyweight A
Est. 37 min
9 exercises
Push-Up
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Squat
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Bench Push-Up
3 Sets x 10 Reps
Dumbbell Decline Press
3 Sets x 10 Reps
Day 2
Bodyweight B
Est. 24 min
6 exercises
Plyo Push-Up
3 Sets x 10 Reps
Machine Inverted Row (Feet Elevated)
3 Sets x 10 Reps
Bodyweight Lunge
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Skull Crusher
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 10 Reps
Day 3
Bodyweight C
Est. 53 min
13 exercises
Clap Push-Up
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Bulgarian Squat
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Ab Roller
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 10 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 10 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 10 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 10 Reps
Kneeling Forearm Stretch
3 Sets
Day 4
Bodyweight D
Est. 125 min
24 exercises
Handstand Push-Up
3 Sets x 10 Reps
Assisted Pull Ups
3 Sets x 10 Reps
Assisted Pistol Squat
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Tricep Push-Up
3 Sets x 10 Reps
Dragon Flag
3 Sets x 10 Reps
Barbell Clean
3 Sets x 10 Reps
Barbell Clean Deadlift
3 Sets x 10 Reps
Barbell Clean
3 Sets x 10 Reps
Barbell Clean Deadlift
3 Sets x 10 Reps
Barbell Clean Pull
3 Sets x 10 Reps
Barbell Deep Squat
3 Sets x 10 Reps
Barbell Front Squat
3 Sets x 10 Reps
Barbell Deep Squat
3 Sets x 10 Reps
Barbell Hang Clean
3 Sets x 10 Reps
Barbell Hang Snatch
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Barbell Power Jerk
3 Sets x 10 Reps
Barbell Power Snatch
3 Sets x 10 Reps
Barbell Snatch
3 Sets x 10 Reps
Barbell Split Clean
3 Sets x 10 Reps
Barbell Split Jerk
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Day 5
Bodyweight E
Est. 34 min
9 exercises
Bench Push-Up
3 Sets x 10 Reps
Behind Neck The Pull Ups
3 Sets x 10 Reps
Rolling Pistol Squat
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Plank
3 Sets
Side Plank
3 Sets x 10 Reps
Left Plank
3 Sets
Right Plank
3 Sets
Day 6
Full Bodyweight F
Est. 4 min
1 exercise
Burnout
3 Sets
