Workout Routine

Free

Off-Season [Pre-Prep Phase]

by Baer451

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Targeted muscles
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Moderate
High
Very High

Workouts

Montag

Falling Sprints 20m

Set
Intensity
Weight
Reps
Rest time
1
–
–
1
240 sec
2
–
–
1
240 sec
3
–
–
1
240 sec

Falling Sprints 20m

3×1

Ground Sprints 10m

Set
Intensity
Weight
Reps
Rest time
1
–
–
1
180 sec
2
–
–
1
180 sec
3
–
–
1
180 sec

Ground Sprints 10m

3×1

20cm-40cm Box Drop Iso Holds

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec

20cm-40cm Box Drop Iso Holds

2×10

Deep Knee Extensive Jumps

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Deep Knee Extensive Jumps

3×10

Lateral Med Ball Toss

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Lateral Med Ball Toss

3×8

Med Ball Deceleration

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Med Ball Deceleration

3×8

Single Leg Eccentric Box Squat (8sec lower)

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Single Leg Eccentric Box Squat (8sec lower)

3×8

Split Squat Iso Hold

Set
Time
Rest time
1
45 sec
100 sec
2
45 sec
100 sec
3
45 sec
100 sec

Split Squat Iso Hold

3×45 s

Kickstand Eccentric Romanian Deadlift (8sec Lower)

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

Kickstand Eccentric Romanian Deadlift (8sec Lower)

3×6

Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Calf Raise

3×10

Soleus Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Soleus Raise

3×15

Upper Body I

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
2
60% 1RM
90 lbs
10 +
amrap
180 sec

incline bench press

2 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
60% 1RM
15 lbs
10 +
amrap
180 sec

bench press

2 sets

Chest Supported Rows (Elbow 70°-90°)

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
60% 1RM
15 lbs
10 +
amrap
180 sec

Chest Supported Rows (Elbow 70°-90°)

2 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
60% 1RM
15 lbs
10 +
amrap
180 sec

seated overhead press

2 sets

Chest Supported Rows (Elbow To Pelvis)

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
60% 1RM
15 lbs
10 +
amrap
180 sec

Chest Supported Rows (Elbow To Pelvis)

2 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
60% 1RM
15 lbs
10 +
amrap
180 sec

rear delt fly

2 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
60% 1RM
15 lbs
10 +
amrap
180 sec

lateral raise

2 sets

Cable Pullover

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
60% 1RM
27 lbs
10 +
amrap
180 sec

Cable Pullover

2 sets

Trap-3-Raise

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
60% 1RM
15 lbs
10 +
amrap
180 sec

Trap-3-Raise

2 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
60% 1RM
27 lbs
10 +
amrap
180 sec

tricep pushdown

2 sets

Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
60% 1RM
15 lbs
10 +
amrap
180 sec

Preacher Curl

2 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
60% 1RM
15 lbs
10 +
amrap
180 sec

overhead triceps extensions

2 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
60% 1RM
15 lbs
10 +
amrap
180 sec

hammer curl

2 sets

Mittwoch

Sprint 40m

Set
Reps
Rest time
1
1
360 sec
2
1
360 sec
3
1
360 sec

Sprint 40m

3×1

Split Stance Extensive Jump

Set
Intensity
Weight
Reps
Rest time
1
10% TM
10 lbs
6
100 sec
2
10% TM
10 lbs
6
100 sec
3
10% TM
10 lbs
6
100 sec

Split Stance Extensive Jump

3×6

Deep Knee Extensive Jumps

Set
Intensity
Weight
Reps
Rest time
1
10% TM
3 lbs
10
100 sec
2
10% TM
3 lbs
10
100 sec
3
10% TM
3 lbs
10
100 sec

Deep Knee Extensive Jumps

3×10

Lateral Med Ball Toss

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Lateral Med Ball Toss

3×8

Med Ball Deceleration

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Med Ball Deceleration

3×8

Single Leg Eccentric Box Squat (8sec lower)

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Single Leg Eccentric Box Squat (8sec lower)

3×8

Spanish Squat

Set
Time
Rest time
1
45 sec
100 sec
2
45 sec
100 sec
3
45 sec
100 sec

Spanish Squat

3×45 s

Kickstand Eccentric Romanian Deadlift (8sec Lower)

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

Kickstand Eccentric Romanian Deadlift (8sec Lower)

3×6

Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Calf Raise

3×10

Soleus Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Soleus Raise

3×15

Upper Body II

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
2
60% 1RM
90 lbs
10 +
amrap
180 sec

bench press

2 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
60% 1RM
15 lbs
10 +
amrap
180 sec

incline bench press

2 sets

Single Arm Cable Pulldown

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
60% 1RM
27 lbs
10 +
amrap
180 sec

Single Arm Cable Pulldown

2 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
2
60% 1RM
90 lbs
10 +
amrap
180 sec

seated shoulder press

2 sets

Wide Grip Pull-Up

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
90 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
2
60% 1RM
65 lbs
10 +
amrap
180 sec

Wide Grip Pull-Up

2 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
60% 1RM
15 lbs
10 +
amrap
180 sec

rear delt fly

2 sets

Side Lying Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
60% 1RM
15 lbs
10 +
amrap
180 sec

Side Lying Lateral Raise

2 sets

Cable Pullover

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
60% 1RM
27 lbs
8 +
amrap
180 sec

Cable Pullover

2×8+

Trap-3-Raise

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
60% 1RM
15 lbs
10 +
amrap
100 sec

Trap-3-Raise

2 sets

Spider Curl

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
60% 1RM
15 lbs
10 +
amrap
180 sec

Spider Curl

2 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
2
60% 1RM
90 lbs
10 +
amrap
180 sec

close-grip bench press

2 sets

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
60% 1RM
15 lbs
10 +
amrap
180 sec

reverse curl

2 sets

Single Arm Triceps Pushdown

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
60% 1RM
27 lbs
10 +
amrap
100 sec

Single Arm Triceps Pushdown

2 sets

Freitag

In and Out Drill (20m Jog, 20m Sprint, 20m Jog, 20m Sprint)

Set
Reps
Rest time
1
1
240 sec
2
1
240 sec
3
1
240 sec
4
1
240 sec

In and Out Drill (20m Jog, 20m Sprint, 20m Jog, 20m Sprint)

4×1

3 Point Starts 20m

Set
Reps
Rest time
1
1
240 sec
2
1
240 sec
3
1
240 sec

3 Point Starts 20m

3×1

Split Squat Iso Hold (30sec)

Set
Intensity
Weight
Reps
Rest time
1
–
–
1
100 sec
2
–
–
1
100 sec
3
–
–
1
100 sec

Split Squat Iso Hold (30sec)

3×1

Kickstand Romanian Deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Kickstand Romanian Deadlift

3×8

20cm-40cm Depth Split Drop Holds

Set
Reps
Rest time
1
6
100 sec
2
6
100 sec
3
6
100 sec

20cm-40cm Depth Split Drop Holds

3×6

lateral lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

lateral lunge

3×6

Peterson Lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

Peterson Lunge

3×6

Single Leg Pogos (20sec) into Single Leg Calf Raise x12

Set
Reps
Rest time
1
1
100 sec
2
1
100 sec

Single Leg Pogos (20sec) into Single Leg Calf Raise x12

2×1

Soleus Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Soleus Raise

3×12