Off season
Sport
Intermediate
None
Plan Details
The Off season routine is a 4 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Routine detail
Day 1
Upper
Est. 52 min
8 exercises
Smith Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Rear Tricep Extension
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Day 2
Lower
Est. 40 min
6 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Day 3
Upper
Est. 71 min
11 exercises
Barbell Push Press
3 Sets x 8 Reps
Barbell Rear Delt Row
3 Sets x 8 Reps
Dumbbell Alternating Shoulder Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Plank
3 Sets
Day 4
Lower
Est. 58 min
9 exercises
Band walk
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Rocket Jump
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
CABLE sQUAT
3 Sets x 8 Reps
Barbell Kneeling Squat
3 Sets x 8 Reps
