Free generator
Free baseball & softball workout plan generator
Rotational sport, one-sided career. This block rebuilds strength symmetrically, gives the throwing shoulder the pulling volume it never had, and keeps the rotational power you liked.
Build your baseball & softball week
Presets start from what baseball & softball built and what it skipped. Change the goal, days, session length or equipment and Week 1 rebuilds instantly — no login, no email.
Starting from what baseball & softball built. Read the full baseball & softball block
Lower Strength
- Goblet Squat4 × 3
- Romanian Deadlift3 × 6-8
- Rear-Foot Elevated Split Squat3 × 6-8
- Dead Bug3 × 6-8
- Loaded Carry Medley3 × 6-8
- Hip Mobility Flow3 × 6-8
Upper Strength
- Bench Press4 × 3
- Pull-Up / Assisted Pull-Up3 × 6-8
- Dumbbell Bench Press3 × 6-8
- Single-Arm Dumbbell Row3 × 6-8
- Dead Bug3 × 6-8
- Loaded Carry Medley3 × 6-8
Speed & Power
- Box Jump4 × 3
- Acceleration Runs (20 yd)3 × 3 x 30s
- Rear-Foot Elevated Split Squat3 × 6-8
- Romanian Deadlift3 × 6-8
- Dead Bug3 × 6-8
- Pull-Up / Assisted Pull-Up3 × 6-8
Like what you see? Create a free account and we'll build all 12 weeks around you.
What baseball & softball left you with
Rotational sequencing
Hip-to-shoulder timing is still there. Power work feels coordinated from day one.
Short-burst power
Jumps and throws return quickly because the nervous system pattern was trained hard for years.
Precision
You're used to technical standards, which makes tempo and RPE prescriptions land.
Pulling volume
Rows and pulldowns outnumber presses 2:1 in this block to rebalance the throwing shoulder.
Left-right symmetry
Every lower session includes a unilateral lift with matched reps per side.
Aerobic base
Baseball never built one. Two easy-to-moderate conditioning slots change recovery between sessions.
Baseball & softball plan questions
Generators for other sports
Or browse all workout plans by schedule and equipment.