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Baseball split **
AUTOPLAY
Bulking
Beginner
Dumbbell
Plan Details
The Baseball split ** routine by JackSam is a 16 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Enter your routine description
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
Dumbbell Incline Bench 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
7 exercises
Barbell Front Squat
3 Sets x 8 Reps
RDL one leg
3 Sets x 8 Reps
Straight leg rdl dumbell
3 Sets x 8 Reps
Bulgarian split squat
3 Sets x 8 Reps
Hip thrusts
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
One leg knee drives
3 Sets x 8 Reps
Day 3
Arms + Recover (W)
Est. 0 min
6 exercises
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Barbell Reverse Curl
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
3 Sets x 2 Reps
Landmine lateral lunge
3 Sets x 8 Reps
Windshield wipers
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Ab circuit
3 Sets
Alternating Diagonal Leg Bound
3 Sets x 8 Reps
Depth Jump Leap
3 Sets x 8 Reps
Day 5
(F)
Est. 0 min
7 exercises
Medicine Ball Overhead Slam
3 Sets x 8 Reps
Medicine Ball Chest Push
3 Sets x 8 Reps
Medicine Ball Two-Arm Overhead Throw
3 Sets x 8 Reps
Medicine Ball Chest Push to Run
3 Sets x 8 Reps
Medicine Ball One-Arm Overhead Throw
3 Sets x 8 Reps
Treadmill Running
3 Sets
Side Hop-Sprint
3 Sets x 8 Reps
Day 6
Upper (S)
Est. 0 min
5 exercises
Blackout
3 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell Incline Bench Row
3 Sets x 20 Reps
Dip
3 Sets x 20 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
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Day 8
Week 2 Lower (M)
Est. 0 min
7 exercises
Reverse lunges
4 Sets x 5 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Landmine lateral lunge
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Stability Ball Hamstring Curl to Bridge
3 Sets x 8 Reps
Day 9
Athletic (T)
Est. 0 min
6 exercises
Shoulder mobility
3 Sets x 8 Reps
Power clean
2 Sets x 8 Reps
Diagonal band pull apart
5 Sets x 8 Reps
TRX bands
5 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 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
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 18 Reps
Machine Fly
3 Sets x 12 Reps
Ab circuit
3 Sets
Day 12
Lower (F)
Est. 0 min
5 exercises
Barbell Lunge
3 Sets x 8 Reps
Pistol squat jumps
3 Sets x 5 Reps
Fall jump
3 Sets x 5 Reps
Hammy curl
3 Sets x 10 Reps
Goblet Squat
3 Sets x 8 Reps
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
Day 15
New Workout
Est. 0 min
3 exercises
Dumbbell Seated Bicep Curl
6 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Day 16
New Workout
Est. 0 min
9 exercises
Shoulder mobility
3 Sets x 8 Reps
Landmine lateral lunge
3 Sets x 8 Reps
Windshield wipers
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Athletic shit
3 Sets
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
