Offseason training phase 1

Purpose: rebuild technique, joint prep, tendon loading, work capacity.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Snatch Deadlift

Barbell Row

Walking Lunge

Lat Pulldown

Hammer Curl (Dumbbell)

Decline Sit Up (Bodyweight)

Bench Press (Barbell)

Seated Overhead Press (Barbell)

Back Extension

Seated Hamstring Curl

Chest Press (Machine)

Tricep Pushdown (Cable)

Bicep Curl (Dumbbell)

Deadlift (Barbell)

Front Squat (Barbell)

Pull-Up (Bodyweight)

Incline Bench Press (Dumbbell)

Chest Fly (Machine)

Reverse Curl (Barbell)

Skull Crusher (Dumbbell)

Pendlay Row

Seated Row (Cable)

Bench Press (Close Grip)

Pull-Up (Weighted)

Tricep Extension (Cable)

Back Extension (Weighted)

Chest Supported Row (Machine)

Bulgarian Split Squat (Dumbbell)

Dip (Bodyweight)

Overhead Tricep Extension (Cable)

Lunge (Dumbbell)

Chin-Up (Weighted)

Week 1-4 Foundation

W 5-8 strength + Mas

Str Emphasis

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