Off-Season Baseball Strength Workout

Increase your strength (esp. upper body strength) in the baseball off-season. This is a full body workout hitting all major muscle groups every workout, 3 times per week.

Workout Summary

Increase Strength
Full Body
Intermediate
3
Barbell, Bodyweight, EZ Bar, Machines
Male & Female

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
3.8 STARS
95 VOTES
RATE THIS
About The Author
M&S writers is a collection of all the other writers that have published content on Muscle and Strength.

225 Comments+ Post Comment

No Profile Pic
Posted Sun, 02/01/2015 - 16:01
josue

can I do French press instead of lying triceps extensions?

No Profile Pic
Posted Wed, 09/10/2014 - 09:22
Jonathan

So I read on here that your only supposed to do this workout 3 times a week could I do light workouts for the other 4 days of the week?

No Profile Pic
Posted Mon, 09/08/2014 - 10:55
Curt

Ball player, just getting back into the gym this off-season. I'm already a pretty big guy and would really like to focus on strengthening and toning/leaning out rather than gaining. Would this routine still do the job?

No Profile Pic
Posted Sat, 08/16/2014 - 19:30
Scott

Dude, are you serious? Any dumbass could come up with this workout program, and it looks like that's exactly what happened. DO NO FOLLOW THIS GARBAGE.

No Profile Pic
Posted Tue, 07/07/2015 - 10:14
kyer

dont be rude guy didnt ur momma tell you not to say anything if it aint nothing nice

No Profile Pic
Posted Fri, 07/18/2014 - 05:59
Jessie

Also I heard that the body needs 72 hours in order to recouperate the muscle that was torn so isn't working out every other day kinda bad ?

No Profile Pic
Posted Fri, 07/18/2014 - 04:58
Jessie

And is their anyway I can work cardio in here to gain stamina ? If so then how and when ?

No Profile Pic
Posted Fri, 07/18/2014 - 04:57
Jessie

Hi I wanted to know if their is a substitution for the lying tricep extensions
Like can I do dips or something instead?

No Profile Pic
Posted Tue, 05/20/2014 - 14:52
Eli

how does baseball help my mucles

No Profile Pic
Posted Wed, 04/30/2014 - 17:17
Manas

How long should i rest between sets?

No Profile Pic
Posted Sun, 04/27/2014 - 23:41
Patrick

Is there any way or alternative I could do this without weights, I cant afford a gym membership and I really need to workout this off season.

No Profile Pic
Posted Tue, 02/18/2014 - 20:02
Tyson

I have just recently graduated from highschool and decided to not play baseball my first year of college. I have been lifting heavy for the past year and have packed on some serious muscle. I am wondering what I should do to get myself ready to pitch in college. Do I need to keep my weights heavy or cut back? I don't want to lose the muscle I have put on.

No Profile Pic
Posted Mon, 02/03/2014 - 23:12
alexander taveras

my main concern is I want to gain muscle and put on weight while still mainly focusing on baseball, would this workout really help me? or should I try something else

No Profile Pic
Posted Thu, 01/30/2014 - 19:52
Michael

How long should you do this workout? Approximately how many weeks or months?

No Profile Pic
Posted Wed, 01/15/2014 - 10:29
Austin

Can I do all the reps in just one set or do I need to do them in just the required sets. I push myself hard and that's why I do them all at once.

No Profile Pic
Posted Sun, 01/12/2014 - 15:24
John

This program is atrocious. First off, athletes should not be using machines and or isolation exercises such as the bicep curl or the that pathetic excuse for exercise equipment called the leg extension. Isolation and machines have one place: therapy. Thats it.
But to start, the bench press is not important for baseball players. The sport itself already trains all of the muscles that deal with "flexion", so by training these muscles and ignoring (or at least putting them in the backseat) things like scapular adductor's you create muscle imbalances and poor posture. So basically you are further facilitating problems many baseball players already face (flexed posture, tight pec minors and biceps, that sort of thing) thus, poor performing athletes. But if you insist on bench press, do it sparingly, and at least do push ups or just use dumbells for stability. This is why training for baseball players should involve large, compound, performance enhancing, functional exercises. To do this you MUST incorporate things like squats, front squats, conventional deadlifts, farmers carries, power cleans, pull ups, box jumps, and lunges religiously! And all of that without the use of belts or straps! We want strong athletes with functional strength they can ACTUALLY use in the field. tricep extensions and leg extensions will not do this.
The shoulder is the most instable joint in the body and is obviously important in baseball . So to keep it healthy you must train it evenly, so you can maintain its full range of motion and keep it in its instantaneous axis of rotation. how do you do this? with the exercises i gave above. A strong posterior chain and a strong core will go a long way. So drop the curls, and get your players doing some serious exercises to strengthen the entire body and especially the hips. "its all in the hips" is no joke! Or, you can continue letting your athletes do tricep pull-downs and have weak legs, be injury prone, and have poor posture, and NOT be the strongest, and best performing, version of themselves. Just my opinion. take it or leave it. But by the way.... DEADLIFT.

No Profile Pic
Posted Sun, 01/12/2014 - 14:45
John

This workout is not impressive. First off, athletes should not be using machines. They should be training with large compound movements. Secondly, Bench press is not an important exercise for baseball players seeing that the sport itself already works all of the bodys muscles that create "flexion". Not saying that the bench press is not a valuable exercise, but for baseball, dint do it often. And if you do, do push ups explosively, or use dumbells to help with stabability And by (going off of this program) ignoring things like front squats and conventional dead lifts, which are tremendously helpful in developing thoracic extention and postural strength, you further facilitate muscle imbalances in your athlete expecially in the shoulder. This is why baseball workouts should focus on much more "pulling" exercises. Such as pull ups and barbell rows. And secondly, religiously train the posterior chain and core strength with things such as squats, deadlifts, front squats, farmers carries, box jumps, and power cleans. And this is all without belts or straps! We want strong athletes with functional strength they can actually use! Otherwise, you will create poor postured, injury prone, weak legged athletes who have shoulder pain and are wasting their time in the gym. Just my opinion. Take it or leave it.

No Profile Pic
Posted Wed, 01/08/2014 - 08:50
Collin

Great workout really helps

No Profile Pic
Posted Wed, 11/20/2013 - 21:23
Chris

For baseball, don't you think u should do a shoulder workout. I mean look at all the pros, they all have hudge shoulders.

No Profile Pic
Posted Sun, 10/06/2013 - 22:20
Michael

What if I can only do this on Tuesday Thursday and Friday? Instead of have a day of rest in between each?

No Profile Pic
Posted Fri, 10/04/2013 - 11:22
Clay

Do you recommend taking supplements and if so which ones?

No Profile Pic
Posted Thu, 08/29/2013 - 02:13
James

Would this work for cricket players as well (I'm Australian)

No Profile Pic
Posted Sat, 08/24/2013 - 23:36
nathan

OK Steve I see u said esp upper body.in baseball when batting your legs play more of a roll than your arms because of hip rotation and stride just wondering why u said esp upper body?

No Profile Pic
Posted Mon, 07/08/2013 - 10:33
Georgia

Hi steve,

I'm a 15 year old girl, currently playing baseball for the state women's team here in Syd, Australia! Just found out i made the training squad for the u18 australian team and this workout looks to be perfect for off-season prep before the regular season starts again. It incorporates workouts my physio has me doing. I was wondering if i could also use therabands to aid the process in strengthening the smaller muscles and ligaments in my shoulder and back, considering i don't have regular access to free weights- only machine.
Thanks!! :)

No Profile Pic
Posted Mon, 07/01/2013 - 12:50
LeVon Whittaker

I weigh 145 I am trying to get bigger for tryouts at the collegiate level as a infielder and outfielder. I would like to focus more on upper body. Also is it bad to run a few laps when trying to gain weight?

No Profile Pic
Posted Mon, 06/17/2013 - 00:33
Anthony

Can I add in calf raises into this workout, or will the leg workouts target the calfs already? Thank you

No Profile Pic
Posted Thu, 06/13/2013 - 22:29
will

hey, which protein drinks would you recommend for pre workout and post?
thanks,
will

No Profile Pic
Posted Mon, 05/13/2013 - 21:34
Luis Menendez

Hi I'm 14 and going to play for team usa in a year is this workout going to get me in baseball killer shape or is it just for a little bit of gain

No Profile Pic
Posted Thu, 05/09/2013 - 22:58
Wyatt

Hi Steve,
No question about the workout, but on the off days would alternating between running like 3 miles and swimming a mile be good or bad for this? I normally like to completely rest just one day a week and get cardio on days I'm not lifting. Also note that I am a pitcher so how would my shoulder be affected by this regimen?

No Profile Pic
Posted Mon, 04/22/2013 - 21:26
Eddie

Hello, what would be a good recommendation on amount of rest between each set?

No Profile Pic
Posted Tue, 04/16/2013 - 20:26
Alex

Hey
I dont have the equipment to do the leg curl and leg extension and i was wondering what would be good to replace them with?

No Profile Pic
Posted Mon, 04/08/2013 - 21:53
nestor

Can I do this work out four times out of the week? Mon, Tue, Wednesday off, Thurs, Friday, then the weekend off?

No Profile Pic
Posted Mon, 04/01/2013 - 02:06
Ralph

If I do this three times a week can I do other lifting thats not one that you listed???? I ask this because I like to go to the gym almost everyday of the week. Is that a problem?

No Profile Pic
Posted Tue, 03/19/2013 - 01:23
reagan

hi do you do all the workouts in 1 day or do you break it up into 3 days???

No Profile Pic
Posted Wed, 02/27/2013 - 09:46
Brad

Can my workouts be back to back? Like Tuesday, Wednesday, and Thursday? Or would it have to be like Monday, Wednesday, and Friday?

No Profile Pic
Posted Mon, 02/18/2013 - 11:39
Aj

Can you do cardio on the days off?

Joey's picture
Posted Fri, 02/22/2013 - 12:33
Joey

Yes

No Profile Pic
Posted Sun, 02/03/2013 - 02:16
Latino

Hi, how much I have to rest from each set ? and another question, Can I do this routine after my baseball training ?

mnsjason's picture
Posted Thu, 02/07/2013 - 17:09
mnsjason

About 1-2 minutes would be an appropriate rest time between sets for this routine. As far as adding it to existing training, it depends on the intensity and focus of the training. Generally speaking, the more intense the original training, the less likely that it's a good idea to include this routine on the same day.

No Profile Pic
Posted Mon, 01/28/2013 - 12:13
Rich

Hi Steve whats the rest times between sets 30 sec or 1 min?

No Profile Pic
Posted Wed, 01/02/2013 - 22:44
Brady Hagen

I have two months until school ball starts, and I'm going into a summer league. This is a good full body routine for the next few months right? I have two months, and I'm spending this one working out and the next working on outfield skills. Do you have any recommendations for outfielders?

No Profile Pic
Posted Sun, 12/30/2012 - 10:56
dillon

hey just wondering am i able to take protein drinks im 17???

Joey's picture
Posted Wed, 01/02/2013 - 12:01
Joey

Yes - think of them as food and fit them into your diet. You'll want to get as much protein from whole foods 1st however.

No Profile Pic
Posted Sat, 12/15/2012 - 18:06
ERICK

are this workouts good for a pitcher?

No Profile Pic
Posted Wed, 12/12/2012 - 07:01
Francisco

When I do this workout, is it ok if I run after or before? Or should I just run on the days I'm not doing this workout?
Thanks

No Profile Pic
Posted Mon, 11/19/2012 - 19:45
tyler

What can you do instead of deadlifts

mnsjason's picture
Posted Fri, 11/30/2012 - 18:52
mnsjason

Hey Tyler,

Deadlifts, along with squats, are fantastic movements. I wouldn't really recommend that you substitute another movement if you can help it. Compound lifts, such as deadlifts, incorporate multiple muscle groups, and go a long way in promoting overall strength. That being said, there are options you can check out here:
https://www.muscleandstrength.com/exercises/hamstrings

No Profile Pic
Posted Wed, 11/14/2012 - 19:22
Jared

Can I do this workout Mon-Wed-Fri and do cardio either Saturday or Sunday?

Also, is there another exercise that can replace forearm curls? Thank you.

No Profile Pic
Posted Sun, 11/11/2012 - 20:57
Jared

why are shoulders not being hit in the routine?

No Profile Pic
Posted Sat, 11/10/2012 - 21:48
Ronald Reagan

No shoulders? No lunges? No dead lifts? No snatches, no cleans? Wood chops?
This is incomplete.