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Baseball split
AUTOPLAY
General
Intermediate
Dumbbell
Plan Details
The Baseball split routine by jbonney27 is a 14 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Baseball split
Routine detail
Day 1
Upper (M)
Est. 0 min
8 exercises
Blackout
3 Sets x 8 Reps
Single arm bench
4 Sets x 8 Reps
TRX bands
3 Sets x 5 Reps
Pull-Up
3 Sets x 5 Reps
One arm landmine press
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Forearm twists
3 Sets x 20 Reps
Kettlebell holds
3 Sets x 20 Reps
Day 2
Lower (T)
Est. 0 min
8 exercises
Barbell Front Squat
4 Sets x 8 Reps
RDL one leg
4 Sets x 8 Reps
Straight leg rdl dumbell
4 Sets x 8 Reps
Bulgarian split squat
4 Sets x 12 Reps
Hip thrusts
3 Sets x 8 Reps
Pistol squat jumps
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 25 Reps
Ab circuit
3 Sets
Day 3
Arms + Recover (W)
Est. 0 min
7 exercises
Shoulder mobility
3 Sets x 8 Reps
Light dumbbell shoulders
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 8 Reps
Farmers carry
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Day 4
Athletic (T)
Est. 0 min
7 exercises
PC pull, power clean, front squat X2
4 Sets x 2 Reps
Dumbbell Jump Squat
3 Sets x 5 Reps
Split leg sprint jump
3 Sets x 8 Reps
Windshield wipers
3 Sets x 8 Reps
Landmine lateral lunge
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Ab circuit
3 Sets
Day 5
(F)
Est. 0 min
0 exercises
This day is empty
Day 6
Upper (S)
Est. 0 min
8 exercises
Blackout
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
TRX Band Rows
4 Sets x 8 Reps
Dip
4 Sets x 20 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Day 7
Arms (Sun)
Est. 0 min
6 exercises
Skull crushers EZ
4 Sets x 8 Reps
Close grip bench EZ bar
4 Sets x 8 Reps
Dumbbell Spider Curl
6 Sets x 8 Reps
Dumbbell Seated Bicep Curl
6 Sets x 8 Reps
Dumbbell Hammer Curl
6 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Day 8
Week 2 Lower (M)
Est. 0 min
6 exercises
Reverse lunges
4 Sets x 5 Reps
Landmine lateral lunge
4 Sets x 8 Reps
Dumbbell Hamstring Curl
4 Sets x 12 Reps
Pistol squat
4 Sets x 10 Reps
Hamstring fall
3 Sets x 8 Reps
Ab circuit
3 Sets
Day 9
Athletic (T)
Est. 0 min
5 exercises
Shoulder mobility
3 Sets x 8 Reps
Power clean doubles
5 Sets x 2 Reps
Diagonal band pull apart
3 Sets x 8 Reps
TRX bands
5 Sets x 5 Reps
Windshield wipers
3 Sets x 8 Reps
Day 10
(W)
Est. 0 min
0 exercises
This day is empty
Day 11
Upper (TH)
Est. 0 min
8 exercises
Light dumbbell shoulders
3 Sets x 12 Reps
Rear dealt fly
4 Sets x 15 Reps
Weighted Pull-Up
4 Sets x 8 Reps
Landmine press
5 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 18 Reps
Machine Fly
4 Sets x 12 Reps
Ab circuit
3 Sets
Day 12
Lower (F)
Est. 0 min
7 exercises
Single arm Bulgarian Split Squat
3 Sets x 8 Reps
Pistol squat jumps
3 Sets x 5 Reps
Fall jump
3 Sets x 5 Reps
Hammy curl
4 Sets x 10 Reps
Goblet Squat
3 Sets x 8 Reps
Forearm twists
3 Sets x 8 Reps
One-Arm Hang
3 Sets
Day 13
Arms (sat)
Est. 0 min
6 exercises
Cable Shoulder Extension
4 Sets x 12 Reps
Bench Dip
3 Sets x 30 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell negatives
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 20 Reps
Overhead tries
3 Sets x 8 Reps
Day 14
(Sun)
Est. 0 min
0 exercises
This day is empty
