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Offseason wrestling lifting program

by John Dwyer
2 athletes joined

Program Description

Elevate your wrestling performance with this 4-week offseason lifting program designed specifically for athletes. Comprising 16 sessions, you'll engage in fundamental exercises like squats, bench presses, and deadlifts, focusing on building strength and power. Each workout is tailored for beginners, ensuring you develop proper form while pushing your limits. Equip yourself with the knowledge and strength to dominate your next season! OP

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 22, 2025 02:51
  • Last Edited
    Jul 14, 2025 02:52

Summary

Elevate your game with this 4-week Offseason Wrestling Lifting Program, designed to build strength and power essential for the mat. Committing to four days a week, you'll engage in compound movements like barbell squats, bench presses, and military presses, ensuring a comprehensive approach to muscle development. Each session challenges you with targeted rep ranges and intensities, allowing you to push your limits and track your progress. Get ready to enhance your performance and dominate your competition!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Bench Press (Barbell)
2
2
5 reps
5 reps
RPE 8.5
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Military Press (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Bench Press (Barbell)
2
2
5 reps
5 reps
RPE 8.5
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Military Press (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Bench Press (Barbell)
2
2
5 reps
5 reps
RPE 8.5
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Military Press (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Bench Press (Barbell)
2
2
5 reps
5 reps
RPE 8.5
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Military Press (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 8
3
Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 8
3
Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 8
3
Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 8
3
Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Bench Press (Barbell)
2
2
5 reps
5 reps
RPE 8.5
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Military Press (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Bench Press (Barbell)
2
2
5 reps
5 reps
RPE 8.5
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Military Press (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Bench Press (Barbell)
2
2
5 reps
5 reps
RPE 8.5
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Military Press (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Bench Press (Barbell)
2
2
5 reps
5 reps
RPE 8.5
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Military Press (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 8
3
Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 8
3
Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 8
3
Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 8
3
Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
@8.5
2
Bench Press (Barbell)
2 Sets
2 Sets
5 Reps
5 Reps
@8.5
@9.5
3
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
4
Military Press (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
@8.5
2
Bench Press (Barbell)
2 Sets
2 Sets
5 Reps
5 Reps
@8.5
@9.5
3
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
4
Military Press (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
Day 2
1
Trap Bar Deadlift
5 Sets
5 Reps
@8
2
Bench Press (Barbell)
5 Sets
5 Reps
@8
3
Split Squat (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
4
Bicep Curl (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
Day 4
1
Trap Bar Deadlift
5 Sets
5 Reps
@8
2
Bench Press (Barbell)
5 Sets
5 Reps
@8
3
Split Squat (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
4
Bicep Curl (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10