Program Description
To help youth get stronger during the offseason
Program Overview
- LevelBeginner
- GoalAthletics
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedOct 25, 2024 04:18
- Last EditedJun 18, 2025 08:58
Summary
Elevate your game with the Baseball Offseason Youth Program, a comprehensive 12-week training regimen designed specifically for young athletes. Committing to five days a week, this program emphasizes strength and conditioning through targeted exercises like bench presses, squats, and deadlifts, ensuring balanced muscle development and improved performance on the field. Each workout maximizes efficiency with a focus on form and intensity, helping young players build the power and endurance they need for the upcoming season. Get ready to dominate the diamond!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Face Pull
3
15 reps
-
3
Hang Clean
4
5 reps
-
4
GH Situp
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Face Pull
3
15 reps
-
3
Hang Clean
4
5 reps
-
4
GH Situp
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Face Pull
3
15 reps
-
3
Hang Clean
4
5 reps
-
4
GH Situp
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Face Pull
3
15 reps
-
3
Hang Clean
4
5 reps
-
4
GH Situp
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Face Pull
3
15 reps
-
3
Hang Clean
4
5 reps
-
4
GH Situp
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Face Pull
3
15 reps
-
3
Hang Clean
4
5 reps
-
4
GH Situp
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Face Pull
3
15 reps
-
3
Hang Clean
4
5 reps
-
4
GH Situp
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Face Pull
3
15 reps
-
3
Hang Clean
4
5 reps
-
4
GH Situp
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Face Pull
3
15 reps
-
3
Hang Clean
4
5 reps
-
4
GH Situp
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Face Pull
3
15 reps
-
3
Hang Clean
4
5 reps
-
4
GH Situp
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Face Pull
3
15 reps
-
3
Hang Clean
4
5 reps
-
4
GH Situp
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Face Pull
3
15 reps
-
3
Hang Clean
4
5 reps
-
4
GH Situp
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
I-Y-T : Reverse Banded
4
15 reps
-
3
Pull-Up (Assisted)
4
8 reps
-
4
Back Extension (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
I-Y-T : Reverse Banded
4
15 reps
-
3
Pull-Up (Assisted)
4
8 reps
-
4
Back Extension (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
I-Y-T : Reverse Banded
4
15 reps
-
3
Pull-Up (Assisted)
4
8 reps
-
4
Back Extension (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
I-Y-T : Reverse Banded
4
15 reps
-
3
Pull-Up (Assisted)
4
8 reps
-
4
Back Extension (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
I-Y-T : Reverse Banded
4
15 reps
-
3
Pull-Up (Assisted)
4
8 reps
-
4
Back Extension (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
I-Y-T : Reverse Banded
4
15 reps
-
3
Pull-Up (Assisted)
4
8 reps
-
4
Back Extension (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
I-Y-T : Reverse Banded
4
15 reps
-
3
Pull-Up (Assisted)
4
8 reps
-
4
Back Extension (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
I-Y-T : Reverse Banded
4
15 reps
-
3
Pull-Up (Assisted)
4
8 reps
-
4
Back Extension (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
I-Y-T : Reverse Banded
4
15 reps
-
3
Pull-Up (Assisted)
4
8 reps
-
4
Back Extension (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
I-Y-T : Reverse Banded
4
15 reps
-
3
Pull-Up (Assisted)
4
8 reps
-
4
Back Extension (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
I-Y-T : Reverse Banded
4
15 reps
-
3
Pull-Up (Assisted)
4
8 reps
-
4
Back Extension (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
I-Y-T : Reverse Banded
4
15 reps
-
3
Pull-Up (Assisted)
4
8 reps
-
4
Back Extension (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Single Arm Press - Iso Arms
4
8 reps
-
3
Leg Extension
4
12 reps
-
4
Resisted Rotations
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Single Arm Press - Iso Arms
4
8 reps
-
3
Leg Extension
4
12 reps
-
4
Resisted Rotations
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Single Arm Press - Iso Arms
4
8 reps
-
3
Leg Extension
4
12 reps
-
4
Resisted Rotations
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Single Arm Press - Iso Arms
4
8 reps
-
3
Leg Extension
4
12 reps
-
4
Resisted Rotations
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Single Arm Press - Iso Arms
4
8 reps
-
3
Leg Extension
4
12 reps
-
4
Resisted Rotations
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Single Arm Press - Iso Arms
4
8 reps
-
3
Leg Extension
4
12 reps
-
4
Resisted Rotations
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Single Arm Press - Iso Arms
4
8 reps
-
3
Leg Extension
4
12 reps
-
4
Resisted Rotations
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Single Arm Press - Iso Arms
4
8 reps
-
3
Leg Extension
4
12 reps
-
4
Resisted Rotations
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Single Arm Press - Iso Arms
4
8 reps
-
3
Leg Extension
4
12 reps
-
4
Resisted Rotations
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Single Arm Press - Iso Arms
4
8 reps
-
3
Leg Extension
4
12 reps
-
4
Resisted Rotations
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Single Arm Press - Iso Arms
4
8 reps
-
3
Leg Extension
4
12 reps
-
4
Resisted Rotations
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Single Arm Press - Iso Arms
4
8 reps
-
3
Leg Extension
4
12 reps
-
4
Resisted Rotations
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Med Ball Slam
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Med Ball Slam
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Med Ball Slam
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Med Ball Slam
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Med Ball Slam
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Med Ball Slam
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Med Ball Slam
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Med Ball Slam
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Med Ball Slam
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Med Ball Slam
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Med Ball Slam
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Med Ball Slam
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
5
5 reps
-
2
Kettlebell Swing
4
12 reps
-
3
Banded Baseball Complex
4
10 reps
-
4
Abs Crunch (Weighted)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
5
5 reps
-
2
Kettlebell Swing
4
12 reps
-
3
Banded Baseball Complex
4
10 reps
-
4
Abs Crunch (Weighted)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
5
5 reps
-
2
Kettlebell Swing
4
12 reps
-
3
Banded Baseball Complex
4
10 reps
-
4
Abs Crunch (Weighted)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
5
5 reps
-
2
Kettlebell Swing
4
12 reps
-
3
Banded Baseball Complex
4
10 reps
-
4
Abs Crunch (Weighted)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
5
5 reps
-
2
Kettlebell Swing
4
12 reps
-
3
Banded Baseball Complex
4
10 reps
-
4
Abs Crunch (Weighted)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
5
5 reps
-
2
Kettlebell Swing
4
12 reps
-
3
Banded Baseball Complex
4
10 reps
-
4
Abs Crunch (Weighted)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
5
5 reps
-
2
Kettlebell Swing
4
12 reps
-
3
Banded Baseball Complex
4
10 reps
-
4
Abs Crunch (Weighted)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
5
5 reps
-
2
Kettlebell Swing
4
12 reps
-
3
Banded Baseball Complex
4
10 reps
-
4
Abs Crunch (Weighted)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
5
5 reps
-
2
Kettlebell Swing
4
12 reps
-
3
Banded Baseball Complex
4
10 reps
-
4
Abs Crunch (Weighted)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
5
5 reps
-
2
Kettlebell Swing
4
12 reps
-
3
Banded Baseball Complex
4
10 reps
-
4
Abs Crunch (Weighted)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
5
5 reps
-
2
Kettlebell Swing
4
12 reps
-
3
Banded Baseball Complex
4
10 reps
-
4
Abs Crunch (Weighted)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
5
5 reps
-
2
Kettlebell Swing
4
12 reps
-
3
Banded Baseball Complex
4
10 reps
-
4
Abs Crunch (Weighted)
4
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)5 Sets
5 Reps
-
2
Face Pull3 Sets
15 Reps
-
3
Hang Clean4 Sets
5 Reps
-
4
GH Situp4 Sets
10 Reps
-
Day 2
1
Squat (Barbell)5 Sets
5 Reps
-
2
I-Y-T : Reverse Banded4 Sets
15 Reps
-
3
Pull-Up (Assisted)4 Sets
8 Reps
-
4
Back Extension (Weighted)3 Sets
12 Reps
-
Day 3
1
Deadlift (Barbell)5 Sets
5 Reps
-
2
Single Arm Press - Iso Arms4 Sets
8 Reps
-
3
Leg Extension4 Sets
12 Reps
-
4
Resisted Rotations4 Sets
12 Reps
-
Day 4
1
Overhead Press (Barbell)5 Sets
5 Reps
-
2
Romanian Deadlift (Dumbbell)4 Sets
10 Reps
-
3
Lat Pulldown4 Sets
10 Reps
-
4
Med Ball Slam3 Sets
15 Reps
-
Day 5
1
Split Squat (Barbell)5 Sets
5 Reps
-
2
Kettlebell Swing4 Sets
12 Reps
-
3
Banded Baseball Complex4 Sets
10 Reps
-
4
Abs Crunch (Weighted)4 Sets
12 Reps
-