Red Sox superstar Jarren Duran's insane upper body workout ft. 5 supersets

Boston Red Sox outfielder Jarren Duran has been busy this offseason, hitting the gym and making sure he has peak fitness to match or even surpass his 2024 season performance, where he hit .285/.342/.492 with 111 runs, 24 home runs and 75 RBIs. He led all of baseball in plate appearances and tied for first with 14 triples.

On Friday, Bats Boy Baseball shared Duran's full upper body workout, which features five supersets and is designed to make him an even more explosive and powerful player next season.

Jarren Duran's five supersets to help him become a better slugger

Superset #1: Building Explosive Strength

Incline Barbell Bench Press 3x8 (155 lbs. + chains)

• Adding chains to the barbell bench press increases resistance as the bar moves upward, forcing Duran to explode through the lift while maintaining control.

Kettlebell Rows 3x10 each arm (40 lbs.)

• To build unilateral upper back strength, Duran incorporates kettlebell rows, ensuring both arms are equally developed.

Banded Speed Push-ups 3x30

• Banded push-ups emphasize explosive upper body strength and endurance, simulating real-time athletic movements.

Superset #2: Core Stability & Power

Yoke Carry 2x80 ft.

• Carrying a heavy yoke challenges core stability, shoulder strength and overall balance.

Medicine Ball Throws 2x10 each side

• Medicine ball throws develop rotational power, crucial for a player like Duran who relies on quick rotational movements during batting and throwing.

Superset #3: Back, Shoulders, and Arms

Dog Bone Lat Pulldowns 3x8

• This variation of lat pulldowns uses a unique grip to target Duran’s lats and grip strength simultaneously.

As Many Pull-ups as Possible

Pull-ups are a staple exercise for building upper body strength.

Lateral Raises 3x10 forward, 10 side

• Lateral raises ensure Duran’s shoulders are strong and stable.

Dumbbell Shoulder Press 3x10 each arm (45 lbs.)

The dumbbell shoulder press works on overhead strength and stability, improving Duran’s throwing mechanics.

Superset #4: Power and Conditioning

Yoke Carry 2x80 ft.

• Repeating the yoke carry from Superset #2, further improves his endurance and core strength.

Rope Slams 2x50 each side

• Rope slams are a high-intensity, full-body exercise focusing on explosive power and shoulder endurance.

Superset #5: Finishing Strong

Cable Chest Fly 3x15

• This isolates Duran’s chest muscles, helping with muscle definition and endurance.

Chain Curls 3x20

• Using chains for biceps curls adds variable resistance, making the movement more challenging as the range of motion increases.

Dumbbell Skull Crushers 3x15 (30 lbs.)

Duran includes dumbbell skull crushers to target the triceps, building strength for more powerful throws.

Finisher: Pushing Endurance to the Limit

Prowler Sled Push 80 ft. high grip, 80 ft. low grip (4 sets)

• The prowler sled push is the ultimate test of endurance and mental toughness. Switching between high and low grips ensures a full-body burn.

Hanging Leg Raises 4x10

• Core strength is critical for rotational power, balance, and injury prevention, making hanging leg raises the perfect finisher to complement the entire workout.

The post accompanies a video where Jarren Duran can be seen sweating it out in the gym. He completes all five supersets one by one.