In-Season

by Florian Petzold

Program Description

for ballers

Program Overview

Level
Intermediate
Goal
Athletics
Equipment
Full Gym
Program Length
1 week
Time Per Workout
70 minutes
Created
Feb 25, 2025 08:22
Last Edited
Feb 25, 2025 08:24

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WEEK 1

Day 1

1

Squat (Barbell)

2

6 reps

-

2

Romanian Deadlift (Barbell)

2

6 reps

-

3

Bulgarian Split Squat (Barbell)

2

8 reps

-

4

Nordic Curl

3

5 reps

-

5

Copenhagen Plank

3

30 mins

-

6

Hanging Leg Raise

3

15 reps

-

Day 2

1

Bench Press (Dumbbell)

2

8 reps

-

2

Incline Bench Press (Smith Machine)

2

8 reps

-

3

Pec Deck (Machine)

2

8 reps

-

4

Tricep Pushdown (Cable)

2

10 reps

-

5

Shoulder Press (Machine)

2

8 reps

-

6

Russian Twist (Dumbbell)

3

15 reps

-

7

Ab Wheel

3

10 reps

-

Day 3

1

Pull-Up (Bodyweight)

2

8 reps

-

2

Chest Supported Row (Machine)

2

8 reps

-

3

Cable Low Row

2

8 reps

-

4

Preacher Curl (Dumbbell)

2

10 reps

-

5

Rear Delt Fly (Cable)

2

8 reps

-

6

Windshield Wipers

3

12 reps

-

7

Dead Bug

3

10 reps

-

Day 4

1

Box Jump

3

5 reps

-

2

Depth Jump

3

5 reps

-

3

Bulgarian Split Jump

3

30 mins

-

4

Trap Bar Deadlift

2

4 reps

-

5

Hanging Leg Raise

3

15 reps

-

6

Copenhagen Plank

3

30 mins

-

Day 1

1

Squat (Barbell)

2 Sets

6 Reps

-

2

Romanian Deadlift (Barbell)

2 Sets

6 Reps

-

3

Bulgarian Split Squat (Barbell)

2 Sets

8 Reps

-

4

Nordic Curl

3 Sets

5 Reps

-

5

Copenhagen Plank

3 Sets

30 mins

-

6

Hanging Leg Raise

3 Sets

15 Reps

-

Day 2

1

Bench Press (Dumbbell)

2 Sets

8 Reps

-

2

Incline Bench Press (Smith Machine)

2 Sets

8 Reps

-

3

Pec Deck (Machine)

2 Sets

8 Reps

-

4

Tricep Pushdown (Cable)

2 Sets

10 Reps

-

5

Shoulder Press (Machine)

2 Sets

8 Reps

-

6

Russian Twist (Dumbbell)

3 Sets

15 Reps

-

7

Ab Wheel

3 Sets

10 Reps

-

Day 3

1

Pull-Up (Bodyweight)

2 Sets

8 Reps

-

2

Chest Supported Row (Machine)

2 Sets

8 Reps

-

3

Cable Low Row

2 Sets

8 Reps

-

4

Preacher Curl (Dumbbell)

2 Sets

10 Reps

-

5

Rear Delt Fly (Cable)

2 Sets

8 Reps

-

6

Windshield Wipers

3 Sets

12 Reps

-

7

Dead Bug

3 Sets

10 Reps

-

Day 4

1

Box Jump

3 Sets

5 Reps

-

2

Depth Jump

3 Sets

5 Reps

-

3

Bulgarian Split Jump

3 Sets

30 mins

-

4

Trap Bar Deadlift

2 Sets

4 Reps

-

5

Hanging Leg Raise

3 Sets

15 Reps

-

6

Copenhagen Plank

3 Sets

30 mins

-