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!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
18.2%
Glutes
14%
Upper Back
10%
Hamstrings
9.5%
Abs
8.4%
Lower Back
7.2%
Front Delts
6.4%
Lats
5.9%
Triceps
4.4%
Chest
3.7%
Middle Delts
3.7%
Olympic
3%
Biceps
2.4%
Rear Delts
1.8%
Adductors
1.5%
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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
-