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Archived routeOff-season & maintenancebase

Off-Season Base — Upper / Lower

Overview

"How you do anything is how you do everything."

Date range: March 2026 - ONWARD

Intentions for this program: Build: leanness

  • Base: muscle definition
  • Support: Bulletproof for sports Structures used: Upper/lower
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Session upper A lower A R&R upper B lower B cardio/circuit AR/R&R

mupper A

  1. Prehab
  2. SCAPULA
  3. WRISTS
  4. HALF KNEELING WINDMILL
  5. Push
  6. (DB) BENCH - DEEP
  7. DROP-EXPLODE PUSHUPS
  8. Pull
  9. FACE PULLS - DEEP
  10. LATS CHOICE - DEEP↗
  11. Shoulders
  12. LATERAL RAISES
  13. REAR DELT CHOICE↗

tlower A

  1. PC
  2. SL RDL
  3. LUNGE PATTERN
  4. REVERSE NORDICS
  5. ZERCHER JEFFERSON CURLS
    2 × 10–15 · rest :60
  6. Core
  7. BOSU PIKES + TUCKS
    2 × AMRAP
  8. DRAGON FLAGS

thupper B

  1. Prehab
  2. WRISTS
  3. SCAPULA
  4. HALF KNEELING WINDMILL
  5. Pull
  6. PULLUPS
  7. SA LATS - DEEP
  8. Push
  9. DB FLYS
  10. Shoulders
  11. LATERAL RAISES
  12. REAR DELT CHOICE↗
  13. FRONT LEVER PROG

flower B

  1. Quads
  2. SL SQUAT PATTERN
  3. DL SQUAT PATTERN
  4. Plyos
  5. ANKLES
  6. KNEES
  7. HIP FLEXORS
  8. Core
  9. MB THROWS
  10. HOLLOW BODY HOLD PROG

wR&R

  1. Rest / active recovery

sacardio / circuit

  1. Zone 2 or conditioning circuit
    fireground circuit, run, hike, etc

suAR / R&R

  1. Active recovery / rest