Softball Workout Plan

4 Weeks / 4 Days per Week / Intermediate

0 ratings

Workout Summary

This softball workout plan is designed to increase the specific strength related to the sport of softball. Each individual workout in this softball routine is meant to specifically strengthen muscles that are needed to become a great softball player. Softball in general does not require much card... more

This softball workout plan is designed to increase the specific strength related to the sport of softball. Each individual workout in this softball routine is meant to specifically strengthen muscles that are needed to become a great softball player. Softball in general does not require much cardio, but is more reliant on short bursts of energy. For this reason, this softball workout program does not incorporate cardio. However, the use of plyometrics and weight training is utilized to build fast twitch muscle fibers for quick, explosive movements.

Ideally this softball weight training routine should be completed in the off season when you can fully devote your time and give your body the rest it needs. However, this plan can be adapted to fit your practice and game schedule. Try not to overwork your body, because it will become counter productive to keep tearing down your muscles without proper recovery time. Be sure to feed your body the quality calories it needs to rebuild torn muscles, for without proper nutrition and recovery time any workout plan will be worthless.

There are four individual workouts in this softball workout program with each one being completed once a week. For those who like to take it easy on the weekend the ideal schedule would be M,T,TR,F in the order the workouts are listed. Legs and core are a big focus for this program because they are crucial to becoming a great softball player and that is why two days are devoted to them. Because strength is the main focus, most of the exercises (all compound ones) are set at eight reps. That's it. No more boring reading. It's time to start following this softball workout plan today!

Softball Workout Plan

4 Weeks / 4 Days per Week / Intermediate

0 ratings
Softball Workout Plan

Softball Workout Plan

4 Weeks / 4 Days per Week / Intermediate

0 ratings

Workout Summary

This softball workout plan is designed to increase the specific strength related to the sport of softball. Each individual workout in this softball routine is meant to specifically strengthen muscles that are needed to become a great softball player. Softball in general does not require much card... more

This softball workout plan is designed to increase the specific strength related to the sport of softball. Each individual workout in this softball routine is meant to specifically strengthen muscles that are needed to become a great softball player. Softball in general does not require much cardio, but is more reliant on short bursts of energy. For this reason, this softball workout program does not incorporate cardio. However, the use of plyometrics and weight training is utilized to build fast twitch muscle fibers for quick, explosive movements.

Ideally this softball weight training routine should be completed in the off season when you can fully devote your time and give your body the rest it needs. However, this plan can be adapted to fit your practice and game schedule. Try not to overwork your body, because it will become counter productive to keep tearing down your muscles without proper recovery time. Be sure to feed your body the quality calories it needs to rebuild torn muscles, for without proper nutrition and recovery time any workout plan will be worthless.

There are four individual workouts in this softball workout program with each one being completed once a week. For those who like to take it easy on the weekend the ideal schedule would be M,T,TR,F in the order the workouts are listed. Legs and core are a big focus for this program because they are crucial to becoming a great softball player and that is why two days are devoted to them. Because strength is the main focus, most of the exercises (all compound ones) are set at eight reps. That's it. No more boring reading. It's time to start following this softball workout plan today!

Workout Goals

  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Cable Machine
  • Dumbbells
  • Exercise Mat
  • Fitness Ball
Show All
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Quads / Beginner
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Glutes / Expert
2 sets, 8 reps, 01:00 rest
2 -- --:--:-- 8 -- 01:00
Default
Quads / Intermediate
2 sets, 8 reps, 01:30 rest
2 -- --:--:-- 8 -- 01:30
Default
Glutes / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Abs / Expert
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Obliques / Intermediate
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
2 sets, 00:01:00, 01:00 rest
2 -- 00:01:00 -- -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm-up for five min with light jogging/stretching. For the exercises with eight reps, pick a weight that is extremely hard to get eight reps and then once you get eight reps then it is time to increase the weight. Look for improvement every workout by increasing weight, sets, or less rest time.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Hamstrings secondary Forearms secondary Lower back secondary Hip flexors secondary Outer thighs secondary Quads primary Shoulders primary Chest primary Glutes primary Middle back primary Abs primary Lats primary Triceps primary Biceps primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Chest / Intermediate
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Chest / Beginner
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Shoulders / Intermediate
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Shoulders / Beginner
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
2 sets, 8 reps, 01:00 rest
2 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm-up for five min with light jogging/stretching. For the exercises with eight reps, pick a weight that is extremely hard to get eight reps and then once you get eight reps then it is time to increase the weight. Look for improvement every workout by increasing weight, sets, or less rest time.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Hamstrings secondary Forearms secondary Lower back secondary Hip flexors secondary Outer thighs secondary Quads primary Shoulders primary Chest primary Glutes primary Middle back primary Abs primary Lats primary Triceps primary Biceps primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Quads / Expert
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Quads / Intermediate
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Glutes / Beginner
2 sets, 12 reps, 01:30 rest
2 -- --:--:-- 12 -- 01:30
Default
Obliques / Expert
2 sets, 00:01:00, 01:00 rest
2 -- 00:01:00 -- -- 01:00
Default
Obliques / Intermediate
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Obliques / Intermediate
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm-up for five min with light jogging/stretching. For the exercises with eight reps, pick a weight that is extremely hard to get eight reps and then once you get eight reps then it is time to increase the weight. Look for improvement every workout by increasing weight, sets, or less rest time.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Hamstrings secondary Forearms secondary Lower back secondary Hip flexors secondary Outer thighs secondary Quads primary Shoulders primary Chest primary Glutes primary Middle back primary Abs primary Lats primary Triceps primary Biceps primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
2 sets, 8 reps, 02:30 rest
2 -- --:--:-- 8 -- 02:30
Default
Middle Back / Intermediate
2 sets, 8 reps, 02:30 rest
2 -- --:--:-- 8 -- 02:30
Default
Lats / Beginner
2 sets, 8 reps, 02:30 rest
2 -- --:--:-- 8 -- 02:30
Favicon 194x194
Shoulders / Intermediate
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Biceps / Beginner
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Biceps / Beginner
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Biceps / Beginner
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm-up for five min with light jogging/stretching. For the exercises with eight reps, pick a weight that is extremely hard to get eight reps and then once you get eight reps then it is time to increase the weight. Look for improvement every workout by increasing weight, sets, or less rest time.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Hamstrings secondary Forearms secondary Lower back secondary Hip flexors secondary Outer thighs secondary Quads primary Shoulders primary Chest primary Glutes primary Middle back primary Abs primary Lats primary Triceps primary Biceps primary Obliques primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
2 sets, 7 reps, 02:00 rest
2 -- --:--:-- 7 -- 02:00
Default
Quads / Beginner
2 sets, 7 reps, 02:00 rest
2 -- --:--:-- 7 -- 02:00
Default
Glutes / Expert
2 sets, 8 reps, 01:00 rest
2 -- --:--:-- 8 -- 01:00
Default
Quads / Intermediate
2 sets, 8 reps, 01:00 rest
2 -- --:--:-- 8 -- 01:00
Default
Glutes / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Abs / Expert
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Obliques / Intermediate
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
2 sets, 00:01:00, 01:00 rest
2 -- 00:01:00 -- -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm-up for five min with light jogging/stretching. For the exercises with eight reps, pick a weight that is extremely hard to get eight reps and then once you get eight reps then it is time to increase the weight. Look for improvement every workout by increasing weight, sets, or less rest time.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Hamstrings secondary Forearms secondary Lower back secondary Hip flexors secondary Outer thighs secondary Quads primary Shoulders primary Chest primary Glutes primary Middle back primary Abs primary Lats primary Triceps primary Biceps primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
2 sets, 7 reps, 02:00 rest
2 -- --:--:-- 7 -- 02:00
Default
Chest / Intermediate
2 sets, 7 reps, 02:00 rest
2 -- --:--:-- 7 -- 02:00
Default
Chest / Beginner
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
2 sets, 7 reps, 02:00 rest
2 -- --:--:-- 7 -- 02:00
Default
Shoulders / Intermediate
2 sets, 7 reps, 01:00 rest
2 -- --:--:-- 7 -- 01:00
Default
Shoulders / Beginner
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
2 sets, 8 reps, 01:00 rest
2 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm-up for five min with light jogging/stretching. For the exercises with eight reps, pick a weight that is extremely hard to get eight reps and then once you get eight reps then it is time to increase the weight. Look for improvement every workout by increasing weight, sets, or less rest time.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Hamstrings secondary Forearms secondary Lower back secondary Hip flexors secondary Outer thighs secondary Quads primary Shoulders primary Chest primary Glutes primary Middle back primary Abs primary Lats primary Triceps primary Biceps primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Quads / Expert
2 sets, 7 reps, 02:00 rest
2 -- --:--:-- 7 -- 02:00
Default
Quads / Intermediate
2 sets, 7 reps, 02:00 rest
2 -- --:--:-- 7 -- 02:00
Default
Glutes / Beginner
2 sets, 12 reps, 01:30 rest
2 -- --:--:-- 12 -- 01:30
Default
Obliques / Expert
2 sets, 00:01:00, 01:00 rest
2 -- 00:01:00 -- -- 01:00
Default
Obliques / Intermediate
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Obliques / Intermediate
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm-up for five min with light jogging/stretching. For the exercises with eight reps, pick a weight that is extremely hard to get eight reps and then once you get eight reps then it is time to increase the weight. Look for improvement every workout by increasing weight, sets, or less rest time.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Hamstrings secondary Forearms secondary Lower back secondary Hip flexors secondary Outer thighs secondary Quads primary Shoulders primary Chest primary Glutes primary Middle back primary Abs primary Lats primary Triceps primary Biceps primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
2 sets, 8 reps, 02:30 rest
2 -- --:--:-- 8 -- 02:30
Default
Middle Back / Intermediate
2 sets, 7 reps, 02:30 rest
2 -- --:--:-- 7 -- 02:30
Default
Lats / Beginner
2 sets, 7 reps, 02:30 rest
2 -- --:--:-- 7 -- 02:30
Favicon 194x194
Shoulders / Intermediate
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Biceps / Beginner
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Biceps / Beginner
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
Default
Biceps / Beginner
2 sets, 8 reps, 02:00 rest
2 -- --:--:-- 8 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm-up for five min with light jogging/stretching. For the exercises with eight reps, pick a weight that is extremely hard to get eight reps and then once you get eight reps then it is time to increase the weight. Look for improvement every workout by increasing weight, sets, or less rest time.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Hamstrings secondary Forearms secondary Lower back secondary Hip flexors secondary Outer thighs secondary Quads primary Shoulders primary Chest primary Glutes primary Middle back primary Abs primary Lats primary Triceps primary Biceps primary Obliques primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 6 reps, 02:30 rest
3 -- --:--:-- 6 -- 02:30
Default
Quads / Beginner
3 sets, 6 reps, 02:30 rest
3 -- --:--:-- 6 -- 02:30
Default
Glutes / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Glutes / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Obliques / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
3 sets, 00:01:00, 01:00 rest
3 -- 00:01:00 -- -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm-up for five min with light jogging/stretching. For the exercises with eight reps, pick a weight that is extremely hard to get eight reps and then once you get eight reps then it is time to increase the weight. Look for improvement every workout by increasing weight, sets, or less rest time.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Hamstrings secondary Forearms secondary Lower back secondary Hip flexors secondary Outer thighs secondary Quads primary Shoulders primary Chest primary Glutes primary Middle back primary Abs primary Lats primary Triceps primary Biceps primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 6 reps, 02:30 rest
3 -- --:--:-- 6 -- 02:30
Default
Chest / Intermediate
3 sets, 6 reps, 02:30 rest
3 -- --:--:-- 6 -- 02:30
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 6 reps, 02:30 rest
3 -- --:--:-- 6 -- 02:30
Default
Shoulders / Intermediate
3 sets, 6 reps, 02:30 rest
3 -- --:--:-- 6 -- 02:30
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm-up for five min with light jogging/stretching. For the exercises with eight reps, pick a weight that is extremely hard to get eight reps and then once you get eight reps then it is time to increase the weight. Look for improvement every workout by increasing weight, sets, or less rest time.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Hamstrings secondary Forearms secondary Lower back secondary Hip flexors secondary Outer thighs secondary Quads primary Shoulders primary Chest primary Glutes primary Middle back primary Abs primary Lats primary Triceps primary Biceps primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
Default
Quads / Expert
3 sets, 6 reps, 02:00 rest
3 -- --:--:-- 6 -- 02:00
Default
Quads / Intermediate
3 sets, 6 reps, 02:00 rest
3 -- --:--:-- 6 -- 02:00
Default
Glutes / Beginner
3 sets, 12 reps, 01:30 rest
3 -- --:--:-- 12 -- 01:30
Default
Obliques / Expert
3 sets, 00:01:00, 01:00 rest
3 -- 00:01:00 -- -- 01:00
Default
Obliques / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Obliques / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm-up for five min with light jogging/stretching. For the exercises with eight reps, pick a weight that is extremely hard to get eight reps and then once you get eight reps then it is time to increase the weight. Look for improvement every workout by increasing weight, sets, or less rest time.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Hamstrings secondary Forearms secondary Lower back secondary Hip flexors secondary Outer thighs secondary Quads primary Shoulders primary Chest primary Glutes primary Middle back primary Abs primary Lats primary Triceps primary Biceps primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
3 sets, 8 reps, 02:30 rest
3 -- --:--:-- 8 -- 02:30
Default
Middle Back / Intermediate
3 sets, 6 reps, 02:30 rest
3 -- --:--:-- 6 -- 02:30
Default
Lats / Beginner
3 sets, 6 reps, 02:30 rest
3 -- --:--:-- 6 -- 02:30
Favicon 194x194
Shoulders / Intermediate
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
Default
Biceps / Beginner
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
Default
Biceps / Beginner
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
Default
Biceps / Beginner
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm-up for five min with light jogging/stretching. For the exercises with eight reps, pick a weight that is extremely hard to get eight reps and then once you get eight reps then it is time to increase the weight. Look for improvement every workout by increasing weight, sets, or less rest time.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Hamstrings secondary Forearms secondary Lower back secondary Hip flexors secondary Outer thighs secondary Quads primary Shoulders primary Chest primary Glutes primary Middle back primary Abs primary Lats primary Triceps primary Biceps primary Obliques primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 5 reps, 02:00 rest
3 -- --:--:-- 5 -- 02:00
Default
Quads / Beginner
3 sets, 5 reps, 02:00 rest
3 -- --:--:-- 5 -- 02:00
Default
Glutes / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps, 01:30 rest
3 -- --:--:-- 10 -- 01:30
Default
Glutes / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Obliques / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
3 sets, 00:01:00, 01:00 rest
3 -- 00:01:00 -- -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm-up for five min with light jogging/stretching. For the exercises with eight reps, pick a weight that is extremely hard to get eight reps and then once you get eight reps then it is time to increase the weight. Look for improvement every workout by increasing weight, sets, or less rest time.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Hamstrings secondary Forearms secondary Lower back secondary Hip flexors secondary Outer thighs secondary Quads primary Shoulders primary Chest primary Glutes primary Middle back primary Abs primary Lats primary Triceps primary Biceps primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 5 reps, 02:30 rest
3 -- --:--:-- 5 -- 02:30
Default
Chest / Intermediate
3 sets, 5 reps, 02:30 rest
3 -- --:--:-- 5 -- 02:30
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 5 reps, 02:30 rest
3 -- --:--:-- 5 -- 02:30
Default
Shoulders / Intermediate
3 sets, 5 reps, 02:30 rest
3 -- --:--:-- 5 -- 02:30
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 5 reps, 01:00 rest
3 -- --:--:-- 5 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm-up for five min with light jogging/stretching. For the exercises with eight reps, pick a weight that is extremely hard to get eight reps and then once you get eight reps then it is time to increase the weight. Look for improvement every workout by increasing weight, sets, or less rest time.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Hamstrings secondary Forearms secondary Lower back secondary Hip flexors secondary Outer thighs secondary Quads primary Shoulders primary Chest primary Glutes primary Middle back primary Abs primary Lats primary Triceps primary Biceps primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
Default
Quads / Expert
3 sets, 5 reps, 02:00 rest
3 -- --:--:-- 5 -- 02:00
Default
Quads / Intermediate
3 sets, 5 reps, 02:00 rest
3 -- --:--:-- 5 -- 02:00
Default
Glutes / Beginner
3 sets, 12 reps, 01:30 rest
3 -- --:--:-- 12 -- 01:30
Default
Obliques / Expert
3 sets, 00:01:00, 01:00 rest
3 -- 00:01:00 -- -- 01:00
Default
Obliques / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Obliques / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm-up for five min with light jogging/stretching. For the exercises with eight reps, pick a weight that is extremely hard to get eight reps and then once you get eight reps then it is time to increase the weight. Look for improvement every workout by increasing weight, sets, or less rest time.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Hamstrings secondary Forearms secondary Lower back secondary Hip flexors secondary Outer thighs secondary Quads primary Shoulders primary Chest primary Glutes primary Middle back primary Abs primary Lats primary Triceps primary Biceps primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
3 sets, 8 reps, 02:30 rest
3 -- --:--:-- 8 -- 02:30
Default
Middle Back / Intermediate
3 sets, 5 reps, 02:30 rest
3 -- --:--:-- 5 -- 02:30
Default
Lats / Beginner
3 sets, 5 reps, 02:30 rest
3 -- --:--:-- 5 -- 02:30
Favicon 194x194
Shoulders / Intermediate
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
Default
Biceps / Beginner
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
Default
Biceps / Beginner
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
Default
Biceps / Beginner
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm-up for five min with light jogging/stretching. For the exercises with eight reps, pick a weight that is extremely hard to get eight reps and then once you get eight reps then it is time to increase the weight. Look for improvement every workout by increasing weight, sets, or less rest time.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Hamstrings secondary Forearms secondary Lower back secondary Hip flexors secondary Outer thighs secondary Quads primary Shoulders primary Chest primary Glutes primary Middle back primary Abs primary Lats primary Triceps primary Biceps primary Obliques primary Muscles diagram

Workout Goals

  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Cable Machine
  • Dumbbells
  • Exercise Mat
  • Fitness Ball
Show All

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Softball Workout Plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Cable Machine
  • Dumbbells
  • Exercise Mat
  • Fitness Ball
Show All