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
8 weeks
60-75 minutes
Barbell, Bodyweight, EZ Bar, Machines
Male & Female
download pdfDownload Workout

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
Exercise Sets Reps
Squat 3 12,10,10
Leg Curl 3 15,12,12
Leg Extension 3 15,12,12
Exercise Sets Reps
Barbell Bench Press 4 12,10,8,6
Exercise Sets Reps
Lying Tricep Extension 3 10,8,8
Exercise Sets Reps
Bent Over Barbell Row 4 15,12,10,8
Exercise Sets Reps
Dumbbell Shrugs 3 12,10,6
Exercise Sets Reps
Standing Barbell Curl 3 10,8,8
Exercise Sets Reps
Barbell Wrist Curl 2 15
Exercise Sets Reps
Decline Sit Ups 3 20-25

233 Comments+ Post Comment

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Posted Tue, 06/25/2019 - 22:48
Jordan L

This is complete crap. No one do this workout. Baseball players need to train like athletes not bodybuilders.

Stay away from this program.

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Posted Wed, 02/13/2019 - 13:35

It's a good beginner workout plan, not so much for upperclass highschool/college baseball players, hence there not being a shoulder exercise

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Posted Mon, 11/05/2018 - 11:23
Takoda Moorhead

Do i need a day of rest before I workout again or do I do the workout 3 days in a row and take the rest of the week off

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Posted Sun, 02/01/2015 - 16:01

can I do French press instead of lying triceps extensions?

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Posted Wed, 09/10/2014 - 09:22

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?

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Posted Mon, 09/08/2014 - 10:55

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?

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Posted Sat, 08/16/2014 - 19:30

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.

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Posted Tue, 07/07/2015 - 10:14

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

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Posted Fri, 07/18/2014 - 05:59

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 ?

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Posted Fri, 07/18/2014 - 04:58

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

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Posted Fri, 07/18/2014 - 04:57

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

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Posted Tue, 05/20/2014 - 14:52

how does baseball help my mucles

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Posted Tue, 01/19/2016 - 17:03

Are you kidding me?!?!? Baseball, like all sports, work most of your body. Upper and lower. Take throwing a baseball, you are using your shoulder, wrist, and forearm. Running the bases uses your legs. Swinging a bat uses everything from your shoulders to your hips and knees.

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Posted Wed, 04/30/2014 - 17:17

How long should i rest between sets?

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Posted Wed, 02/01/2017 - 10:42
matthew snow

at least a minute

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Posted Sun, 04/27/2014 - 23:41

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.

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Posted Tue, 02/18/2014 - 20:02

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.

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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

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Posted Thu, 01/30/2014 - 19:52

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

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Posted Wed, 01/15/2014 - 10:29

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.

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Posted Sun, 01/12/2014 - 15:24

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.

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Posted Wed, 09/02/2015 - 23:54

John, thank you for posting this comment. I am an athletic trainer and when I saw this workout I shuddered to think about the poor athlete that would be in my training room during the season because they did this workout. This is probably the least functional workout you could post for a baseball player. In a game that requires rotational stability in the core, hips and shoulders, this is a terrible suggestion. There is nothing to strengthen the RTC, glute med or the pelvic core muscles. All of the suggestions John mentioned are outstanding and should be incorporated into a baseball program. IF YOU ARE A HIGH SCHOOL OR COLLEGE PLAYER AND WANT TO BE INJURY FREE AND GOOD AT BASEBALL, AVOID THIS WORKOUT AND DO THE SUGGESTIONS JOHN HAS! As for the author of this workout, I highly hope you do some fundamental research on a sport next time before you write up such a thoughtless and poor workout for athletes aspiring to make themselves better.

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Posted Thu, 09/03/2015 - 11:13

Wow, i posted that almost two years ago haha. But it still holds true! Thanks for the positive feedback, if i could further what i said previously it would be to train the BACK side of the body. Not just with pull ups, rows, and face pulls, but with isometric holds such as the front and back lever, L sits, handstand/handstand push-up training. Those can all be done on gymnastics rings as well which train the stabilizer muscle along with the prime movers, making a more robust athlete. No workout is complete without a healthy amount of bodyweight training. Just think of the cross body (right shoulder to left hip or vice versa) benefits of one arm push ups... It's irreplaceable and can't be replicated.and is something any athlete could benefit from. A combination pf weights and calisthenics is the way to go for not only being strong, but healthy.

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Posted Sun, 01/12/2014 - 14:45

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.

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Posted Wed, 01/08/2014 - 08:50

Great workout really helps

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Posted Wed, 11/20/2013 - 21:23

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

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Posted Thu, 08/13/2015 - 01:37
John Smith

Yeah, I've always wanted HUDGE Shoulders!!!

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Posted Sun, 10/06/2013 - 22:20

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

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Posted Fri, 10/04/2013 - 11:22

Do you recommend taking supplements and if so which ones?

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Posted Thu, 08/29/2013 - 02:13

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

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Posted Sat, 08/24/2013 - 23:36

OK Steve I see u said esp upper 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?

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Posted Mon, 07/08/2013 - 10:33

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!! :)

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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?

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Posted Mon, 06/17/2013 - 00:33

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

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Posted Thu, 06/13/2013 - 22:29

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

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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

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Posted Thu, 05/09/2013 - 22:58

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?

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Posted Mon, 04/22/2013 - 21:26

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

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Posted Tue, 04/16/2013 - 20:26

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?

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Posted Mon, 04/08/2013 - 21:53

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

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Posted Mon, 04/01/2013 - 02:06

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?

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Posted Tue, 03/19/2013 - 01:23

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

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Posted Wed, 02/27/2013 - 09:46

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

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Posted Mon, 02/18/2013 - 11:39

Can you do cardio on the days off?

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Posted Fri, 02/22/2013 - 12:33


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Posted Sun, 02/03/2013 - 02:16

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

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Posted Thu, 02/07/2013 - 17:09

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.

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Posted Mon, 01/28/2013 - 12:13

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

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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?

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Posted Sun, 12/30/2012 - 10:56

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