Offseason Beast (Baseball)
Offseason baseball program designed to create explosive power, speed, agility and rotational power.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Single Leg Squat With Rotation | 3 | 10 reps | @7.5 |
| 2 | Bayesian Curl | 3 | 12 reps | @7.5 |
| 1 | 25 reps | @7 | ||
| 3 | Leg Extension | 1 | 10 reps | @7.5 |
| 1 | 12 reps | @7.5 | ||
| 1 | 15 reps | @7.5 | ||
| 1 | 25 reps | @7.5 | ||
| 4 | Hammer Curl | 2 | 12 reps | @7.5 |
| 5 | Katana Extension | 3 | 12 reps | @7.5 |
| 6 | Tricep Pushdown (Cable) | 2 | 12 reps | @7.5 |
| 1 | 25 reps | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Internal Rotation | 2 | 12 reps | @6 |
| 2 | Incline Bench Press (Barbell) | 1 | 8 reps | @7.5 |
| 1 | 10 reps | @7.5 | ||
| 1 | 12 reps | @7.5 | ||
| 3 | Lateral Raise (Dumbbell) | 3 | 12 reps | @7 |
| 4 | Cable Crossover | 2 | 12 reps | @7.5 |
| 1 | 25 reps | @7.5 | ||
| 5 | Face Pull | 2 | 15 reps | @7.5 |
| 1 | 30 reps | @7.5 | ||
| 6 | I, Y, T (IYT) Raise | 2 | 10 reps | @7.5 |
| 7 | Lateral Med Ball Slam | 2 | 5 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Concentration Curl | 2 | 10 reps | @7.5 |
| 1B | Single Arm Pushdown | 2 | 12 reps | @7.5 |
| Superset | ||||
| 2A | Reverse Wrist Curl (Barbell) | 2 | 15 reps | @7.5 |
| 2B | Wrist Curls | 2 | 15 reps | @7.5 |
| 3 | Lu Raise | 3 | 12 reps | @7.5 |
| 4 | Drag Curl | 2 | 15 reps | @7.5 |
| 5 | Tricep Kickback | 2 | 12 reps | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Frog Hip Thrust | 2 | 12 reps | @7 |
| 1B | Single Leg Hip Thrust | 2 | 12 reps | @7 |
| 2 | Power Shrug | 3 | 25 reps | @9 |
| 3 | Kettlebell Swing | 1 | 12 reps | @8 |
| 1 | 7 reps | @8 | ||
| 1 | 5 reps | @8 | ||
| 4 | Lat Pulldown | 3 | 12 reps | @7.5 |
| 5 | Kroc Row | 1 | 12 reps | @7.5 |
| 1 | 8 reps | @7.5 | ||
| 1 | 5 reps | @7.5 | ||
| 6 | Prowler Push | 2 | 1 min | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | 100m Sprint | 3 | 1 min | @10 |
| 2 | Power Clean | 2 | 3 reps | @7 |
| 3 | Rope Twist | 3 | 15 reps | @8 |
| 4 | Lateral Box Jump | 2 | 5 reps | @10 |
| Superset | ||||
| 5A | Split Squat Jump | 2 | 5 reps | @9 |
| 5B | Bent-over Twist | 2 | 5 reps | @7 |
| 5C | Windshield Wipers | 2 | 12 reps | @7 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Offseason Beast (Baseball) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Offseason Beast (Baseball) is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Offseason Beast (Baseball) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
