Run the Program · The build phase
The 8-Week Offseason. Where the records fall.
The classic BFS build: core lifts on set-rep records — box squat, towel bench, power clean, hex bar — with speed and plyometric work between. Run it five days a week, or three for athletes shared across sports.
A week inside the offseason
Four core-lift sessions on set-rep records with a speed day between — this is the 5-day variant; the 3-day compresses the same core lifts for multi-sport athletes.
Day 1
Warm-Up
Dot Drill
6 patterns · timed
Strength — Core
Box Squat
3 × 3 — set-rep record
Strength — Core
Towel Bench
3 × 3 — set-rep record
Strength — Core
Aux — Glute Ham
2 × 10
Day 2
Warm-Up
Dynamic Warm-Up
Speed
Sprint Workout
10 × 10-40 yds
Conditioning
Plyometric Boxes
3 circuits
Day 3
Warm-Up
Dot Drill
6 patterns · timed
Strength — Core
Power Clean
3 × 3 — set-rep record
Strength — Core
Hex Bar Deadlift
3 × 3 — set-rep record
Day 4
Warm-Up
Dynamic Warm-Up
Agility
Agility Circuit
6 stations
Flexibility
BFS 1-2-3-4 Stretch
Full sequence
Day 5
Warm-Up
Dot Drill
6 patterns · timed
Strength — Core
Parallel Squat
3 × 3 — set-rep record
Strength — Core
Bench Press
3 × 3 — set-rep record
Strength — Core
Aux — Incline DB
2 × 10
Sample week, mirrored from the live program in TeamBuildr — every week is pre-built like this.
The set-rep record engine
Every core lift runs on the BFS set-rep system — 3×3 one week, different rep schemes the next — so every athlete breaks personal records nearly every session. That's the motor that has driven BFS gains since 1976.
5 days or 3 — same system
Single-sport athletes with a real off-season window run the 5-day split. Athletes shared across sports run the 3-day variant: the same core lifts at a weekly workload their schedule can actually hold.
Speed and plyos built in
The off-season isn't just iron. Sprint workouts, plyometric circuits, and agility stations are sequenced between lift days, so athletes leave the phase faster — not just stronger.
Who it's for
Any athlete who has finished the Readiness on-ramp and has a season gap to build in. This is the phase where maxes move — the in-season program then holds everything you gain here.
What comes next
Roll straight into the 8-week In-Season program when practice starts — two short sessions a week that keep every record intact — or bridge with Conditioning between structured phases.
Zero programming for the coach
All 40 sessions are pre-built in TeamBuildr with loads auto-scaled from each athlete's max. Assign the program and coach the room instead of the spreadsheet.