K-Off Season Program
General
Intermediate
Machine strength
Plan Details
The K-Off Season Program routine by jordiecoop is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Off season program/mini cut
Routine detail
Any
New Workout
Est. 0 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Any
New Workout
Est. 0 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Any
New Workout
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Any
New Workout
Est. 0 min
9 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
