Workout Summary
Main Goal:
Increase Strength
Workout Type:
Full Body
Training Level:
Intermediate
Days Per Week:
3
Equipment Required:
Barbell, Bodyweight, EZ Bar, Machines
Target Gender:
Male & Female
Author:
Workout Description
This workout is designed to increase your strength (especially upper body strength) in the baseball off-season. The workout is a full body workout hitting all major muscle groups every workout, 3 times per week.
The biggest compound exercises are used for maximum muscle and strength gains. There's 10 exercises per workout so it should take you about 1 hour per session.
This workout should be completed 3 times per week with a minimum of 1 day in between workouts.
Daily Workout Schedule:
| Full Body Routine - 3 Days Per Week | ||
|---|---|---|
| Legs | ||
| Exercise | Sets | Reps |
| Squat | 3 | 12,10,10 |
| Leg Curl | 3 | 15,12,12 |
| Leg Extension | 3 | 15,12,12 |
| Chest | ||
| Exercise | Sets | Reps |
| Barbell Bench Press | 4 | 12,10,8,6 |
| Triceps | ||
| Exercise | Sets | Reps |
| Lying Tricep Extension | 3 | 10,8,8 |
| Back | ||
| Exercise | Sets | Reps |
| Bent Over Barbell Row | 4 | 15,12,10,8 |
| Traps | ||
| Exercise | Sets | Reps |
| Dumbbell Shrugs | 3 | 12,10,6 |
| Biceps | ||
| Exercise | Sets | Reps |
| Standing Barbell Curl | 3 | 10,8,8 |
| Forearms | ||
| Exercise | Sets | Reps |
| Barbell Wrist Curl | 2 | 15 |
| Abs | ||
| Exercise | Sets | Reps |
| Decline Sit Ups | 3 | 20-25 |
Comments (196)
Add a comment
Posted Mon, 12/13/2010 - 04:23
Hi Steve,
Thanks for the advices, I have another question, should I take CELLMASS after my workout and then run or should I finish my workout, run afterwards and then take the CELLMASS.What would you recommend? Also, about my shoulder, a friend that is a trainer told me that my rotator cuff is weak.The bones or joints are coliding or touching when I pitch. That is the reason why it hurt.Can this be true? I do not know what to do to work my rotator cuff. Can you help me out with this.
Thanks.
Posted Mon, 12/20/2010 - 17:30
I would use Cell Mass immediately after lifting.
As far as your rotator cuff, I'm no doctor so I hesitate to comment.
Posted Thu, 12/02/2010 - 19:44
If i wanted to do a split workout upper body and lower body. What would you recommend for fequency. also i wanted to mix in sprint training?
Posted Mon, 12/06/2010 - 14:13
Hi Nate,
I would recommend 4 workouts per week, something like this:
* Monday - Chest, Back, Shoulders and Arms
* Tuesday - Quads, Hamstrings, Calves and Abs
* Wednesday - OFF
* Thursday - Chest, Back, Shoulders and Arms
* Friday - Quads, Hamstrings, Calves and Abs
* Saturday - OFF
* Sunday - OFF
Posted Thu, 12/02/2010 - 19:48
Would you add more exercises if you split the workout into upper and lower body?
Posted Mon, 12/06/2010 - 14:14
Hi Nate,
Here is an article that can help you with exercise volume:
http://www.muscleandstrength.com/articles/the-ultimate-muscle-building-s...
Posted Fri, 12/10/2010 - 15:46
What should I be doing for cardio during the off-season?
What should I be doing during the season for weight training and cardio?
Posted Mon, 12/20/2010 - 10:43
Hi Jamey,
I would recommend asking this question on the forum. You will receive some great advice.
http://www.muscleandstrength.com/forum/
Posted Fri, 12/10/2010 - 22:47
Could you do t-bar rows instead?
Posted Mon, 12/20/2010 - 10:44
Yes you could do them instead of barbell rows.
Posted Wed, 12/15/2010 - 17:27
If i stay on this routine as scheduled how fast should i see results
Posted Mon, 12/20/2010 - 10:44
Hi Brian,
If you eat properly and train hard you can see consistent strength gains week in and week out.
Posted Wed, 12/22/2010 - 19:48
Hey I'm just wondering what would be the best things to eat for significant growth because I am a smaller guy
Posted Wed, 01/05/2011 - 13:51
Hi Chase,
Check out this article:
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Posted Tue, 12/28/2010 - 22:56
If I do the workout shown on the top of ths page. Three to four times a week shoul I do it twice a day and how lOng should every workout be. (in minutes)
Posted Wed, 01/05/2011 - 13:52
This workout should be completed 3 times per week with a minimum of 1 day in between workouts.
Posted Fri, 01/14/2011 - 10:09
My son plays competitive baseball he is 14 years old 5'-11" tall and weighs 140lbs. He is beginning to workout on a regular basis but is not gaining any weight. Is there a good weight gaining supplement for beginners in this age group. Also would you recommend this baseball workout routine during the season or would the workout routine for beginners be a better system. Thanks
Posted Sun, 01/16/2011 - 13:42
If i wanted to add jump rope and pull ups to this workout, when would i do them?
Posted Mon, 01/17/2011 - 10:27
for some of these workouts would it be ok to use dumbells instead of barbells?
Posted Wed, 01/19/2011 - 16:03
Absolutely.
Posted Thu, 01/20/2011 - 17:21
Could a girl use this for softball? Would there be any modifications?
Posted Sat, 01/22/2011 - 21:02
if you are 13 would this program be good and if not what would you recomend
if it is good do you have a max amount of pounds
and should i do soulder exercies (for pitching) after it or sve my off days for that and cardiovascular
thanks program looks good
Posted Mon, 01/24/2011 - 08:19
does the workout have to be done in the order shown? or can i make my own order
Posted Tue, 01/25/2011 - 15:54
This is a very good workout for high school ball players. I do believe there needs to be more back focused lifting (lats) as well as small muscle specific lifts for the rotator cuff and shoulder. But all and all it should get young ball players into shape. Collegiate workouts are much more intense and extensive in the off season. Best of luck to all the ball players.
Posted Tue, 02/01/2011 - 18:23
I've been doing Steves Density & Strength 4 day workout for about 4 months now (was lifting prior to this just different routines). Have had some great results in strength and muscle endurance catagories. Baseball season is starting in 3 months. Would it be good for me to remain doing what I've been, or better to switch to more of a workout like this. Just seeing what your thoughts are.
Posted Wed, 02/09/2011 - 21:34
Hi, I am 17 and I am just looking to get bigger, faster, and stronger and i was wondering what kind of protein shakes you would recommend best for me? Thanks
Posted Sat, 02/26/2011 - 07:51
I was wondering what is the best creatine product to take during these workouts. and after I'm done using th3 product will I lose all the size???
Posted Mon, 04/18/2011 - 15:35
Is there a certain order I need to do all these workouts each day. Should I do them in the order they are posted on the list above, or does it matter!!??
Posted Tue, 04/19/2011 - 13:13
Hi Sean,
Perform the exercises in the order listed.
Posted Tue, 04/26/2011 - 22:11
Instead of Barbell Bench Press can i substitute it for Dumbbell Bench Press and can i add incline Dumbbell Bench press into the workout, and dumbbell flys??
Posted Wed, 05/18/2011 - 14:19
I am 16 years old and our baseball team is done for the year. I am playing in a baseball league this summer and i am looking for a work out to add some stregth and power to my throw. Is this an okay work out for me or not??? And if it is how often shoud i be doing this?
Posted Thu, 05/19/2011 - 14:00
Would you recommend this same work out for college softball players?
Posted Fri, 05/20/2011 - 08:53
Yes you could use this.
Posted Mon, 06/13/2011 - 18:02
hey Steve,its hard for me to go to the gym to lift weights, is it possible that this workout can be used on a resistant machine at home, on my machine i have the seated bench press, leg curls, leg extension, tricep pushdown, standing curls, pectoral fly, inner leg kick, outer leg kick, leg kick back, and up right row, and also wide lat pulldown. i also have some dumbells with an incline bench what workout would you recommend me to do.
Posted Fri, 06/24/2011 - 21:17
Hey, I'm wondering if you would give me an alternative exercise for the leg curl and the leg extension. Considering these workouts require machinery and I'm very rarely at the gym, I need something else. Thanks!
Posted Fri, 07/01/2011 - 22:51
Any workouts similar to squats?
Posted Sun, 07/03/2011 - 13:59
Would doing these exercises increase the speed for when you pitch. and by how much?
Posted Mon, 07/04/2011 - 15:08
How much time to rest between sets?
Posted Fri, 08/19/2011 - 09:14
hey steve, im in afghanistan right now and ive been out of the game for awhile. im a pitcher and looking to get back into it and hopefully play in college when i get home. is this still a goot routine for a pitcher or would you recommend something else?
Posted Fri, 08/19/2011 - 12:00
Hi Michael,
Do you have any experience squatting? If so I might recommend this type of workout instead:
http://www.muscleandstrength.com/workouts/rippetoe-wichita-falls-novice-...
Posted Fri, 08/19/2011 - 12:46
Thanks for the tips!
Posted Sun, 08/21/2011 - 11:28
how long should this work out be done unitl you need to switch things up?
Posted Mon, 08/29/2011 - 15:51
Hi Devin,
Focus on progression of weight and you won't need to switch things up for quite a long time.
Posted Sun, 09/11/2011 - 10:34
Can I run resistance after I am done with my workout or can i do it in the days off?
Also what percent of your max rep you have to do for you workouts?
Posted Fri, 09/30/2011 - 11:29
You can perform cardio after lifting. As far as weight, using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
Posted Sun, 09/11/2011 - 14:10
what if your trying to lose weight so you can try out for high school ball. what are the best work outs that i can do?
Posted Fri, 09/30/2011 - 11:31
Hi Robert,
When trying to lose a bit of weight you need to focus on diet. Exercise alone isn't the solution. Focus on eating clean and healthy foods.
Posted Sun, 09/11/2011 - 19:03
I Need a good baseball workout to do every week to get ready for baseball in the spring, any body got anything good???
Posted Wed, 10/05/2011 - 01:03
if i workout 3 times a week, mon. wed. fri. and have bullpen and batting cages every tuesday and thursday and sundays.
-will i be sore for the tuesday and thursday practices?
-how long will it take to stop being sore after a workout?
thanks.
Posted Wed, 10/05/2011 - 15:56
Hi Joe,
Yes, you will probably be sore. For some bodyparts the soreness can linger for several days.
Pages
Add new comment