Offseason Basketball Program Workout

Author drewFitness Level AdvancedType Sport Specific
Days in Plan 7 Days Rest Between Sets:
N/A Sports Specific
Duration85 Min per session


A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Abdominals
Air Bike Exercise Picture 1. Air Bike
Sets: 3Reps: 12
Roman Chair Exercise Picture 2. Roman Chair
Sets: 2Reps: 20
Lying Leg Raises / Throwdowns Exercise Picture 3. Lying Leg Raises / Throwdowns
Sets: 3Reps: 12
Exercise Ball Medicine Ball Throw Exercise Picture 4. Exercise Ball Medicine Ball Throw
Sets: 3Reps: 12
Day 1 - Biceps
21s Exercise Picture 1. 21s
Sets: 2Reps: 20
Notes:2 sets of 21
Barbell Curls Exercise Picture 2. Barbell Curls
Sets: 3Reps: 12
Concentration Curls Exercise Picture 3. Concentration Curls
Sets: 3Reps: 8
Preacher Curls Exercise Picture 4. Preacher Curls
Sets: 3Reps: 12
Chin-Ups Exercise Picture 5. Chin-Ups
Sets: 3Reps: 12
Day 1 - Cardio
Treadmill Exercise Picture 1. Treadmill
Duration: 15 Min Intensity: 65%
Day 1 - Chest
Bench Press Exercise Picture 1. Bench Press
Sets: 3Reps: 12
Dumbbell Flat Bench Chest Press Exercise Picture 2. Dumbbell Flat Bench Chest Press
Sets: 3Reps: 12
Dumbbell Flys Exercise Picture 3. Dumbbell Flys
Sets: 3Reps: 12
Dips Exercise Picture 4. Dips
Sets: 3Reps: 12
Incline Dumbbell Press Exercise Picture 5. Incline Dumbbell Press
Sets: 3Reps: 12
Day 1 - Plyometrics
Double Knee Jumps Exercise Picture 1. Double Knee Jumps
Sets: 3Reps: 12
Jump Rope Exercise Picture 2. Jump Rope
Sets: 3Reps: 80
One Foot Box Jumps Exercise Picture 3. One Foot Box Jumps
Sets: 3Reps: 12
Side Box Jumps Exercise Picture 4. Side Box Jumps
Sets: 3Reps: 12
Day 2 - Cardio
Treadmill Exercise Picture 1. Treadmill
Duration: 15 Min Intensity: 65%
Day 2 - Forearm
Standing Wrist Curls Exercise Picture 1. Standing Wrist Curls
Sets: 3Reps: 12
Wrist Extensions Exercise Picture 2. Wrist Extensions
Sets: 3Reps: 12
Day 2 - Hip Flexor
Roman Chair Exercise Picture 1. Roman Chair
Sets: 3Reps: 15
Lying Leg Raises / Throwdowns Exercise Picture 2. Lying Leg Raises / Throwdowns
Sets: 3Reps: 12
Day 2 - Lower Body
Clean and Jerk Exercise Picture 1. Clean and Jerk
Sets: 3Reps: 8
Front Squats Exercise Picture 2. Front Squats
Sets: 3Reps: 8
Split Lunge on the Ball Exercise Picture 3. Split Lunge on the Ball
Sets: 3Reps: 8
Notes:8 each leg
Cable Squats Exercise Picture 4. Cable Squats
Sets: 3Reps: 6
Leg Extension Exercise Picture 5. Leg Extension
Sets: 3Reps: 10
Step Ups Exercise Picture 6. Step Ups
Sets: 3Reps: 6
Notes:6 each leg
Dumbbell Calf Exercise Ball Raises Exercise Picture 7. Dumbbell Calf Exercise Ball Raises
Sets: 3Reps: 20
Jump Squat Exercise Picture 8. Jump Squat
Sets: 3Reps: 8
Day 3 - Abdominals
Air Bike Exercise Picture 1. Air Bike
Sets: 3Reps: 20
Crunches Exercise Picture 2. Crunches
Sets: 3Reps: 20
Roman Chair Exercise Picture 3. Roman Chair
Sets: 3Reps: 12
Cable Side Bends Exercise Picture 4. Cable Side Bends
Sets: 3Reps: 12
Day 3 - Plyometrics
Double Knee Jumps Exercise Picture 1. Double Knee Jumps
Sets: 3Reps: 12
Jump Rope Exercise Picture 2. Jump Rope
Sets: 3Reps: 80
One Foot Box Jumps Exercise Picture 3. One Foot Box Jumps
Sets: 3Reps: 12
Side Box Jumps Exercise Picture 4. Side Box Jumps
Sets: 3Reps: 12
Day 4 - Cardio
Treadmill Exercise Picture 1. Treadmill
Duration: 15 Min Intensity: 65%
Day 4 - Hip Flexor
Roman Chair Exercise Picture 1. Roman Chair
Sets: 3Reps: 12
Jack Knives Exercise Picture 2. Jack Knives
Sets: 3Reps: 12
Ball Knee Crunches Exercise Picture 3. Ball Knee Crunches
Sets: 3Reps: 12
Day 4 - Lower Body
Day 4 - Triceps
Tricep Pulldowns Exercise Picture 1. Tricep Pulldowns
Sets: 3Reps: 12
Close Grip Bench Press Exercise Picture 2. Close Grip Bench Press
Sets: 3Reps: 12
Overhead Tricep Extentions Exercise Picture 3. Overhead Tricep Extentions
Sets: 3Reps: 12
Bench Dips Exercise Picture 4. Bench Dips
Sets: 3Reps: 20
Day 5 - Abdominals
Abdominal Barbell Rollouts Exercise Picture 1. Abdominal Barbell Rollouts
Sets: 3Reps: 12
Air Bike Exercise Picture 2. Air Bike
Sets: 3Reps: 12
Dumbbell Side Bends Exercise Picture 3. Dumbbell Side Bends
Sets: 3Reps: 12
V-Up Exercise Picture 4. V-Up
Sets: 3Reps: 15
Day 5 - Back
Abdominal Barbell Rollouts Exercise Picture 1. Abdominal Barbell Rollouts
Sets: 3Reps: 12
Back Hyper-Extensions Exercise Picture 2. Back Hyper-Extensions
Sets: 3Reps: 8
Deadlift (Bent Leg) Exercise Picture 3. Deadlift (Bent Leg)
Sets: 3Reps: 12
Lat Pulldown Exercise Picture 4. Lat Pulldown
Sets: 3Reps: 12
Seated Row Exercise Picture 5. Seated Row
Sets: 3Reps: 12
Day 5 - Cardio
Treadmill Exercise Picture 1. Treadmill
Duration: 15 Min Intensity: 65%
Day 5 - Plyometrics
Double Knee Jumps Exercise Picture 1. Double Knee Jumps
Sets: 3Reps: 12
Jump Rope Exercise Picture 2. Jump Rope
Sets: 3Reps: 12
One Foot Box Jumps Exercise Picture 3. One Foot Box Jumps
Sets: 3Reps: 12
Side Box Jumps Exercise Picture 4. Side Box Jumps
Sets: 3Reps: 12
Day 5 - Shoulders
Push Press  Exercise Picture 1. Push Press
Sets: 3Reps: 8
Rotator Cuff  Exercise Picture 2. Rotator Cuff
Sets: 3Reps: 12
Upright Row Exercise Picture 3. Upright Row
Sets: 3Reps: 12
Arnold Press Exercise Picture 4. Arnold Press
Sets: 3Reps: 12
Day 6 - Cardio
Shuttle Run Exercise Picture 1. Shuttle Run
Duration: 15 Min Intensity: 65%
Day 6 - Whole Body
Air Bike Exercise Picture 1. Air Bike
Sets: 2Reps: 20
Back Hyper-Extensions Exercise Picture 2. Back Hyper-Extensions
Sets: 2Reps: 8
Barbell Curls Exercise Picture 3. Barbell Curls
Sets: 2Reps: 8
Dumbbell Calf Exercise Ball Raises Exercise Picture 4. Dumbbell Calf Exercise Ball Raises
Sets: 2Reps: 10
Lat Pulldown Exercise Picture 5. Lat Pulldown
Sets: 2Reps: 10
Power Clean (Hang Clean) Exercise Picture 6. Power Clean (Hang Clean)
Sets: 1Reps: 12
Seated Row Exercise Picture 7. Seated Row
Sets: 2Reps: 10
Shrugs Exercise Picture 8. Shrugs
Sets: 2Reps: 15
Split Lunge on the Ball Exercise Picture 9. Split Lunge on the Ball
Sets: 2Reps: 8
Tricep Pulldowns Exercise Picture 10. Tricep Pulldowns
Sets: 2Reps: 10
Day 7 - Rest Day

With this log you will be able to print off as many sheets as required to track this workout.

Offseason Basketball Program Basics

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