In-season Strength Maintenance
Keep the strength you've already built while your sport takes the lead. Two short, low-fatigue full-body sessions a week — designed to hold onto your strength and muscle while keeping gym fatigue low around your sport. There's no cardio programmed here on purpose: your sport is your cardio, so we don't double it up. Built to MAINTAIN, not to build from scratch — if you're new to lifting, start with a base-building plan first. It supports the sport you play; it makes no claim to improve it.
Keep the strength you built — through your season
Low-fatigue support while your sport takes the lead
Your sport is your cardio — no doubled-up conditioning
Train by effort (RPE), with planned light weeks
Warm up right, every session
Program Details
Who Is This For?
Suitable for all fitness levels
Week 1
Full body — maintain (lower bias)
35 min5 exercises
Front Squat
3 sets × 5 reps · Rest 180 sec
Romanian Deadlift
2 sets × 6 reps · Rest 150 sec
Seated Cable Row
3 sets × 8 reps · Rest 120 sec
Overhead Press
2 sets × 8 reps · Rest 120 sec
Pallof Press
2 sets × 10 each side · Rest 45 sec
Full body — maintain (upper bias)
35 min5 exercises
Barbell Bench Press
3 sets × 6 reps · Rest 180 sec
Pull-Up
2 sets × 8 reps · Rest 120 sec
Hip Thrust
2 sets × 10 reps · Rest 90 sec
Bulgarian Split Squat
2 sets × 8 each leg · Rest 90 sec
Plank
2 sets × 40 sec · Rest 60 sec
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Week 2
Full body — maintain (lower bias)
35 min5 exercises
Front Squat
3 sets × 5 reps · Rest 180 sec
Romanian Deadlift
2 sets × 6 reps · Rest 150 sec
Seated Cable Row
3 sets × 8 reps · Rest 120 sec
Overhead Press
2 sets × 8 reps · Rest 120 sec
Pallof Press
2 sets × 10 each side · Rest 45 sec
Full body — maintain (upper bias)
35 min5 exercises
Barbell Bench Press
3 sets × 6 reps · Rest 180 sec
Pull-Up
2 sets × 8 reps · Rest 120 sec
Hip Thrust
2 sets × 10 reps · Rest 90 sec
Bulgarian Split Squat
2 sets × 8 each leg · Rest 90 sec
Plank
2 sets × 40 sec · Rest 60 sec
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Week 3
Full body — maintain (lower bias)
35 min5 exercises
Front Squat
3 sets × 5 reps · Rest 180 sec
Romanian Deadlift
2 sets × 6 reps · Rest 150 sec
Seated Cable Row
3 sets × 8 reps · Rest 120 sec
Overhead Press
2 sets × 8 reps · Rest 120 sec
Pallof Press
2 sets × 10 each side · Rest 45 sec
Full body — maintain (upper bias)
35 min5 exercises
Barbell Bench Press
3 sets × 6 reps · Rest 180 sec
Pull-Up
2 sets × 8 reps · Rest 120 sec
Hip Thrust
2 sets × 10 reps · Rest 90 sec
Bulgarian Split Squat
2 sets × 8 each leg · Rest 90 sec
Plank
2 sets × 40 sec · Rest 60 sec
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Week 4
Full body — maintain (lower bias)
35 min5 exercises
Front Squat
2 sets × 5 reps · Rest 180 sec
Romanian Deadlift
1 set × 6 reps · Rest 150 sec
Seated Cable Row
2 sets × 8 reps · Rest 120 sec
Overhead Press
1 set × 8 reps · Rest 120 sec
Pallof Press
2 sets × 10 each side · Rest 45 sec
Full body — maintain (upper bias)
35 min5 exercises
Barbell Bench Press
2 sets × 6 reps · Rest 180 sec
Pull-Up
1 set × 8 reps · Rest 120 sec
Hip Thrust
1 set × 10 reps · Rest 90 sec
Bulgarian Split Squat
8 each leg · Rest 90 sec
Plank
2 sets × 40 sec · Rest 60 sec
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Week 5
Full body — maintain (lower bias)
35 min5 exercises
Front Squat
3 sets × 5 reps · Rest 180 sec
Romanian Deadlift
2 sets × 6 reps · Rest 150 sec
Seated Cable Row
3 sets × 8 reps · Rest 120 sec
Overhead Press
2 sets × 8 reps · Rest 120 sec
Pallof Press
2 sets × 10 each side · Rest 45 sec
Full body — maintain (upper bias)
35 min5 exercises
Barbell Bench Press
3 sets × 6 reps · Rest 180 sec
Pull-Up
2 sets × 8 reps · Rest 120 sec
Hip Thrust
2 sets × 10 reps · Rest 90 sec
Bulgarian Split Squat
2 sets × 8 each leg · Rest 90 sec
Plank
2 sets × 40 sec · Rest 60 sec
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Week 6
Full body — maintain (lower bias)
35 min5 exercises
Front Squat
3 sets × 5 reps · Rest 180 sec
Romanian Deadlift
2 sets × 6 reps · Rest 150 sec
Seated Cable Row
3 sets × 8 reps · Rest 120 sec
Overhead Press
2 sets × 8 reps · Rest 120 sec
Pallof Press
2 sets × 10 each side · Rest 45 sec
Full body — maintain (upper bias)
35 min5 exercises
Barbell Bench Press
3 sets × 6 reps · Rest 180 sec
Pull-Up
2 sets × 8 reps · Rest 120 sec
Hip Thrust
2 sets × 10 reps · Rest 90 sec
Bulgarian Split Squat
2 sets × 8 each leg · Rest 90 sec
Plank
2 sets × 40 sec · Rest 60 sec
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Week 7
Full body — maintain (lower bias)
35 min5 exercises
Front Squat
3 sets × 5 reps · Rest 180 sec
Romanian Deadlift
2 sets × 6 reps · Rest 150 sec
Seated Cable Row
3 sets × 8 reps · Rest 120 sec
Overhead Press
2 sets × 8 reps · Rest 120 sec
Pallof Press
2 sets × 10 each side · Rest 45 sec
Full body — maintain (upper bias)
35 min5 exercises
Barbell Bench Press
3 sets × 6 reps · Rest 180 sec
Pull-Up
2 sets × 8 reps · Rest 120 sec
Hip Thrust
2 sets × 10 reps · Rest 90 sec
Bulgarian Split Squat
2 sets × 8 each leg · Rest 90 sec
Plank
2 sets × 40 sec · Rest 60 sec
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Week 8
Full body — maintain (lower bias)
35 min5 exercises
Front Squat
2 sets × 5 reps · Rest 180 sec
Romanian Deadlift
1 set × 6 reps · Rest 150 sec
Seated Cable Row
2 sets × 8 reps · Rest 120 sec
Overhead Press
1 set × 8 reps · Rest 120 sec
Pallof Press
2 sets × 10 each side · Rest 45 sec
Full body — maintain (upper bias)
35 min5 exercises
Barbell Bench Press
2 sets × 6 reps · Rest 180 sec
Pull-Up
1 set × 8 reps · Rest 120 sec
Hip Thrust
1 set × 10 reps · Rest 90 sec
Bulgarian Split Squat
8 each leg · Rest 90 sec
Plank
2 sets × 40 sec · Rest 60 sec
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day