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Wrestling Training Off-Season

by Fauntis
22 athletes joined

Program Description

This is supposed to help people with more wrestling orientated training, This is meant for something in the off and pre season training. First 4 weeks is a hypertrophy block. Week 5-8 is a strength block. Week 9-12 is a power block

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 05, 2024 07:10
  • Last Edited
    Jun 18, 2025 09:04

Summary

Elevate your wrestling performance with this comprehensive 12-week off-season training program, designed to enhance strength, endurance, and muscle hypertrophy. Committing to four days a week, you'll engage in focused push and pull workouts that include essential exercises like Dumbbell Bench Press, Pull-Ups, and Barbell Rows. Each session is crafted to build functional strength and improve your overall athleticism, ensuring you're ready to dominate on the mat when the season starts. Get ready to transform your training and unlock your full potential!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6
RPE 7
2
Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
4
Dip (Bodyweight)
3
12 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6
RPE 7
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
3
Skull Crusher
1
2
8 reps
8 reps
RPE 7
RPE 6.5
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
5
Dip (Bodyweight)
2
1
12 reps
12 reps
RPE 7
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6
RPE 7
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
3
Skull Crusher
1
2
8 reps
8 reps
RPE 7
RPE 6.5
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
5
Dip (Bodyweight)
2
1
12 reps
12 reps
RPE 7
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6
RPE 7
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
3
Skull Crusher
1
2
8 reps
8 reps
RPE 7
RPE 6.5
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
5
Dip (Bodyweight)
2
1
12 reps
12 reps
RPE 7
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Overhead Press (Barbell)
3
6 reps
80%
3
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Overhead Press (Barbell)
3
6 reps
80%
3
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Overhead Press (Barbell)
3
6 reps
80%
3
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Overhead Press (Barbell)
3
6 reps
80%
3
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
92%
2
Overhead Press (Barbell)
3
3 reps
90%
3
Tricep Rope Push Down (Cable)
2
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
92%
2
Overhead Press (Barbell)
3
3 reps
90%
3
Tricep Rope Push Down (Cable)
2
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
92%
2
Overhead Press (Barbell)
3
3 reps
90%
3
Tricep Rope Push Down (Cable)
2
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
92%
2
Overhead Press (Barbell)
3
3 reps
90%
3
Tricep Rope Push Down (Cable)
2
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1
8 reps
10 reps
RPE 7
RPE 7
2
Bicep Curl (Dumbbell)
2
1
15 reps
12 reps
RPE 6.5
RPE 6.5
3
Hammer Curl
1
1
12 reps
10 reps
RPE 7
RPE 6.5
4
Farmer's Walk (Weighted)
3
1 reps
RPE 7
5
Barbell Row
1
1
15 reps
15 reps
RPE 6.5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1
8 reps
10 reps
RPE 7
RPE 7
2
Bicep Curl (Dumbbell)
2
1
15 reps
12 reps
RPE 6.5
RPE 6.5
3
Hammer Curl
1
1
12 reps
10 reps
RPE 7
RPE 6.5
4
Farmer's Walk (Weighted)
3
1 reps
RPE 7
5
Barbell Row
1
1
15 reps
15 reps
RPE 6.5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1
8 reps
10 reps
RPE 7
RPE 7
2
Bicep Curl (Dumbbell)
2
1
15 reps
12 reps
RPE 6.5
RPE 6.5
3
Hammer Curl
1
1
12 reps
10 reps
RPE 7
RPE 6.5
4
Farmer's Walk (Weighted)
3
1 reps
RPE 7
5
Barbell Row
1
1
15 reps
15 reps
RPE 6.5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1
8 reps
10 reps
RPE 7
RPE 7
2
Bicep Curl (Dumbbell)
2
1
15 reps
12 reps
RPE 6.5
RPE 6.5
3
Hammer Curl
1
1
12 reps
10 reps
RPE 7
RPE 6.5
4
Farmer's Walk (Weighted)
3
1 reps
RPE 7
5
Barbell Row
1
1
15 reps
15 reps
RPE 6.5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
80%
2
Pull-Up (Weighted)
3
8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
2
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
80%
2
Pull-Up (Weighted)
3
8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
2
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
80%
2
Pull-Up (Weighted)
3
8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
2
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
80%
2
Pull-Up (Weighted)
3
8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
2
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
90%
2
Hang Clean
3
5 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
90%
2
Hang Clean
3
5 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
90%
2
Hang Clean
3
5 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
90%
2
Hang Clean
3
5 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
80%
2
Zercher Squat (Barbell)
2
5 reps
80%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
80%
2
Zercher Squat (Barbell)
2
5 reps
80%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
80%
2
Zercher Squat (Barbell)
2
5 reps
80%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
80%
2
Zercher Squat (Barbell)
2
5 reps
80%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
85%
2
Hip Thrust (Barbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
85%
2
Hip Thrust (Barbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
85%
2
Hip Thrust (Barbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
85%
2
Hip Thrust (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
12 reps
12 reps
RPE 6
RPE 6.5
2
Ab Wheel
1
2
15 reps
15 reps
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
12 reps
12 reps
RPE 6
RPE 6.5
2
Ab Wheel
1
2
15 reps
15 reps
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
12 reps
12 reps
RPE 6
RPE 6.5
2
Ab Wheel
1
2
15 reps
15 reps
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
12 reps
12 reps
RPE 6
RPE 6.5
2
Ab Wheel
1
2
15 reps
15 reps
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
15 reps
RPE 7.5
2
Ab Wheel
2
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
15 reps
RPE 7.5
2
Ab Wheel
2
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
15 reps
RPE 7.5
2
Ab Wheel
2
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
15 reps
RPE 7.5
2
Ab Wheel
2
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
15 reps
RPE 6
2
Pogo Jump
3
15 reps
RPE 6
3
Ab Wheel
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
15 reps
RPE 6
2
Pogo Jump
3
15 reps
RPE 6
3
Ab Wheel
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
15 reps
RPE 6
2
Pogo Jump
3
15 reps
RPE 6
3
Ab Wheel
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
15 reps
RPE 6
2
Pogo Jump
3
15 reps
RPE 6
3
Ab Wheel
2
12 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6
@7
2
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7.5
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@6.5
4
Dip (Bodyweight)
3 Sets
12 Reps
@7
5
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
@7
Day 2
1
Pull-Up (Bodyweight)
3 Sets
1 Set
8 Reps
10 Reps
@7
@7
2
Bicep Curl (Dumbbell)
2 Sets
1 Set
15 Reps
12 Reps
@6.5
@6.5
3
Hammer Curl
1 Set
1 Set
12 Reps
10 Reps
@7
@6.5
4
Farmer's Walk (Weighted)
3 Sets
1 Reps
@7
5
Barbell Row
1 Set
1 Set
15 Reps
15 Reps
@6.5
@7
Day 3
1
Zercher Squat (Barbell)
1 Set
3 Sets
10 Reps
10 Reps
@6.5
@7
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@6.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
@7
Day 4
1
Hanging Leg Raise
1 Set
2 Sets
12 Reps
12 Reps
@6
@6.5
2
Ab Wheel
1 Set
2 Sets
15 Reps
15 Reps
@6.5
@7