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12 week Off Season Workout
AUDIO TIP
Bulking
Beginner
Barbell
Plan Details
The 12 week Off Season Workout routine by WyattLuedtke is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Built to use right after Football until Christmas. The Goal is to go as hard as possible for 12 weeks while no significant sport training is happening.
Routine detail
Day 1
Upper Day 1
Est. 0 min
7 exercises
Should Warm Up T and Y raises
3 Sets x 10 Reps
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Day 2
Lower Day 1
Est. 0 min
8 exercises
Jump Rope
1 Set
Barbell Clean
5 Sets x 5 Reps
Barbell Squat
5 Sets x 5 Reps
Cable Seated Row
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
30" plyo box jump
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Day 3
Upper Day 2
Est. 0 min
9 exercises
Should Warm Up T and Y raises
3 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Elevated Push-Up
1 Set x 10 Reps
Push-Up (Close Hand)
1 Set x 10 Reps
Push-Up
1 Set x 15 Reps
Day 4
Lower Day 2
Est. 0 min
6 exercises
Barbell Hang Clean
5 Sets x 5 Reps
Barbell Front Squat
5 Sets x 5 Reps
Barbell Calf Raise
3 Sets x 30 Reps
Weighted Pull-Up
3 Sets x 10 Reps
Barbell Step-Up
3 Sets x 5 Reps
Barbell Curl
3 Sets x 10 Reps
Day 5
Sprints
Est. 0 min
11 exercises
Running
1 Set
Running
1 Set
Running
1 Set
Running
1 Set
Running
1 Set
Running
1 Set
Running
1 Set
Running
1 Set
Running
1 Set
Running
1 Set
Running
1 Set
