Over the course of three years as a personal trainer, I had the privilege of working primarily with athletes, helping them improve strength, conditioning, and performance. The program provided is a six-day training routine designed for a variety of fitness goals and adaptable to individual schedules and gym setups.Everything in here can be modified in the case that your gym doesn’t have the equipment, you aren’t comfortable with the movement or you would rather change to DB’s instead of using a barbell. Make it your own!

Program Breakdown:

• Day 1: Endurance Upper Body – high reps, supersets, and explosive movements
• Day 2: Heavy Lower Body – low reps, heavier weights, longer rest
• Day 3: HIIT/Cardio – high-intensity intervals for conditioning
• Day 4: Heavy Upper Body – strength-focused with controlled reps
• Day 5: Endurance Lower Body – volume-focused leg work
• Day 6 (Optional): Shorter HIIT/Cardio – lighter on the intensity to wind down the week

These workouts were developed in a gym with a wide range of equipment, so some exercises may need to be modified depending on your facility. The program is fully customizable and scalable.

Examples:

• 2-Day Option: Combine upper/lower body movements from both heavy and endurance days
• 3-Day Option: Try an upper body, lower body, and HIIT/cardio split
• 4-Day Option: Both lower body days, one upper body day, and a cardio day

The goal is to provide variety and structure, while giving you the flexibility to tailor the program to your preferences. Over time, you’ll be able to adapt and build routines that challenge and motivate you.

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Important Notes & Disclaimer

If you are new to weightlifting or unfamiliar with certain movements—especially compound lifts like the bench press, squat, and deadlift—please consult a qualified trainer to learn proper form. Start with dumbbells (DBs) where necessary and ensure you’re using appropriate weight and bracing techniques. For baseball players, especially pitchers, DB bench press may be preferable due to better range of motion and reduced joint stress.Pitcher’s should be especially cautious of using a barbell (especially for bench) along with shoulder exercises.

Modify any exercises as needed to suit your equipment, experience level, or physical limitations. This program is intended as a resource to support your training and introduce new ideas—not as a one-size-fits-all prescription.

By using this program, you acknowledge that you do so at your own risk. I am not liable for any injuries or issues that may arise from performing these exercises. Always prioritize safety and good form.

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