Baseball 4 Day Plan
Sport
Beginner
Dumbbell
Plan Details
The Baseball 4 Day Plan routine by TheBeast353 is a 5 day workout plan. It is a beginner level plan to achieve sport fitness goals.
Routine detail
Day 1
Heavy Legs & Back
Est. 60 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Inverted Row
2 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
2 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Barbell Romanian Deadlift
2 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 10 Reps
Back Hyperextension
2 Sets x 10 Reps
Day 2
Light Upper Body
Est. 68 min
8 exercises
Push-Up
2 Sets x 20 Reps
Dumbbell Incline Bench Press
2 Sets x 10 Reps
3 Way Shoulder Raise
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Wrist Rotations
3 Sets x 10 Reps
Grip Hold
3 Sets x 10 Reps
Cut 60s
3 Sets
Day 4
Light Legs & Heavy Back
Est. 49 min
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 5 Reps
Dumbbell Bulgarian Split Squat
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Step-Up
2 Sets x 10 Reps
Plank
2 Sets
Side Bridge
2 Sets
Day 5
Heavy Upper Body
Est. 52 min
7 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Military Press
2 Sets x 10 Reps
3 Way Shoulder Raise
2 Sets x 10 Reps
Dumbbell Zottman Curl
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
2 Sets x 10 Reps
Dead Hang
2 Sets
Day 6
SPRINTS
Est. 15 min
1 exercise
90 Feet Sprint (Parallel)
5 Sets
