Baseball Offseason Youth Program

by Matt S.
2 athletes joined

Program Description

To help youth get stronger during the offseason

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 25, 2024 04:18
  • Last Edited
    Jun 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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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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 Pull
3 Sets
15 Reps
-
3
Hang Clean
4 Sets
5 Reps
-
4
GH Situp
4 Sets
10 Reps
-
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
-
2
I-Y-T : Reverse Banded
4 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 Arms
4 Sets
8 Reps
-
3
Leg Extension
4 Sets
12 Reps
-
4
Resisted Rotations
4 Sets
12 Reps
-
Day 4
1
Overhead Press (Barbell)
5 Sets
5 Reps
-
2
Romanian Deadlift (Dumbbell)
4 Sets
10 Reps
-
3
Lat Pulldown
4 Sets
10 Reps
-
4
Med Ball Slam
3 Sets
15 Reps
-
Day 5
1
Split Squat (Barbell)
5 Sets
5 Reps
-
2
Kettlebell Swing
4 Sets
12 Reps
-
3
Banded Baseball Complex
4 Sets
10 Reps
-
4
Abs Crunch (Weighted)
4 Sets
12 Reps
-