logo
BoostcampPNG

Wrestler conditioning

by Elias Nickel
8 athletes joined
5.0
(1 rating)

Program Description

Designed to gain strength endurance and overall muscle mass

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 16, 2024 06:51
  • Last Edited
    Jun 18, 2025 08:55

Summary

Unleash your inner athlete with this 4-week Wrestler Conditioning program, designed to elevate your strength and endurance. Committing to just four days a week, you'll engage in a variety of targeted exercises, including dumbbell curls and tricep extensions, to build powerful arms and shoulders. Each session is crafted to push your limits, ensuring you develop the explosive power and stamina needed for wrestling. Get ready to transform your fitness and dominate the mat!
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
75%
2
Deadlift (Barbell)
3
5 reps
65%
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Bent Over Row (Barbell)
3
6 reps
RPE 7
5
Incline Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 6.5
RPE 7
6
Hammer Curl
2
10 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6.5
8
Single Arm Row (Dumbbell)
3
6 reps
RPE 7.5
9
Pull-Up (Bodyweight)
2
10 reps
RPE 6.5-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
80%
2
Deadlift (Barbell)
3
5 reps
70%
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Bent Over Row (Barbell)
3
6 reps
RPE 7
5
Incline Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 6.5
RPE 7
6
Hammer Curl
2
10 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6.5
8
Single Arm Row (Dumbbell)
3
6 reps
RPE 7.5
9
Pull-Up (Bodyweight)
2
10 reps
RPE 6.5-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
85%
2
Deadlift (Barbell)
3
5 reps
75%
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Bent Over Row (Barbell)
3
6 reps
RPE 7
5
Incline Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 6.5
RPE 7
6
Hammer Curl
2
10 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6.5
8
Single Arm Row (Dumbbell)
3
6 reps
RPE 7.5
9
Pull-Up (Bodyweight)
2
10 reps
RPE 6.5-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
90%
2
Deadlift (Barbell)
3
5 reps
75%
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Bent Over Row (Barbell)
3
6 reps
RPE 7
5
Incline Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 6.5
RPE 7
6
Hammer Curl
2
10 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6.5
8
Single Arm Row (Dumbbell)
3
6 reps
RPE 7.5
9
Pull-Up (Bodyweight)
2
10 reps
RPE 6.5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
75%
2
Bench Press (Barbell)
3
5 reps
65%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6.5
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5-7
5
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 6.5
6
Skull Crusher
3
12 reps
RPE 6.5-7
7
Dip (Bodyweight)
2
12 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
80%
2
Bench Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6.5
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5-7
5
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 6.5
6
Skull Crusher
3
12 reps
RPE 6.5-7
7
Dip (Bodyweight)
2
12 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
85%
2
Bench Press (Barbell)
3
5 reps
75%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6.5
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5-7
5
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 6.5
6
Skull Crusher
3
12 reps
RPE 6.5-7
7
Dip (Bodyweight)
2
12 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
90%
2
Bench Press (Barbell)
3
5 reps
75%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6.5
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5-7
5
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 6.5
6
Skull Crusher
3
12 reps
RPE 6.5-7
7
Dip (Bodyweight)
2
12 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
75%
2
Squat (Barbell)
3
5 reps
65%
3
Lunge (Barbell)
3
8 reps
RPE 6-7
4
Seated Hamstring Curl
3
10 reps
RPE 6-7
5
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 7.5
6
Hip Thrust (Barbell)
3
6 reps
RPE 6-7.5
7
Leg Extension
3
12-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
80%
2
Squat (Barbell)
3
5 reps
70%
3
Lunge (Barbell)
3
8 reps
RPE 6-7
4
Seated Hamstring Curl
3
10 reps
RPE 6-7
5
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 7.5
6
Hip Thrust (Barbell)
3
6 reps
RPE 6-7.5
7
Leg Extension
3
12-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
85%
2
Squat (Barbell)
3
5 reps
75%
3
Lunge (Barbell)
3
8 reps
RPE 6-7
4
Seated Hamstring Curl
3
10 reps
RPE 6-7
5
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 7.5
6
Hip Thrust (Barbell)
3
6 reps
RPE 6-7.5
7
Leg Extension
3
12-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
90%
2
Squat (Barbell)
3
5 reps
75%
3
Lunge (Barbell)
3
8 reps
RPE 6-7
4
Seated Hamstring Curl
3
10 reps
RPE 6-7
5
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 7.5
6
Hip Thrust (Barbell)
3
6 reps
RPE 6-7.5
7
Leg Extension
3
12-15 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 6.5
RPE 7
2
Hammer Curl
1
2
10 reps
10 reps
RPE 6.5
RPE 7
3
Skull Crusher
1
2
10 reps
10 reps
RPE 6.5
RPE 7
4
Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 6.5
RPE 7
5
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
6
Rear Delt Fly (Dumbbell)
1
1
12 reps
12 reps
RPE 6.5
RPE 7
7
Chin-Up (Bodyweight)
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 6.5
RPE 7
2
Hammer Curl
1
2
10 reps
10 reps
RPE 6.5
RPE 7
3
Skull Crusher
1
2
10 reps
10 reps
RPE 6.5
RPE 7
4
Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 6.5
RPE 7
5
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
6
Rear Delt Fly (Dumbbell)
1
1
12 reps
12 reps
RPE 6.5
RPE 7
7
Chin-Up (Bodyweight)
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 6.5
RPE 7
2
Hammer Curl
1
2
10 reps
10 reps
RPE 6.5
RPE 7
3
Skull Crusher
1
2
10 reps
10 reps
RPE 6.5
RPE 7
4
Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 6.5
RPE 7
5
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
6
Rear Delt Fly (Dumbbell)
1
1
12 reps
12 reps
RPE 6.5
RPE 7
7
Chin-Up (Bodyweight)
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 6.5
RPE 7
2
Hammer Curl
1
2
10 reps
10 reps
RPE 6.5
RPE 7
3
Skull Crusher
1
2
10 reps
10 reps
RPE 6.5
RPE 7
4
Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 6.5
RPE 7
5
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
6
Rear Delt Fly (Dumbbell)
1
1
12 reps
12 reps
RPE 6.5
RPE 7
7
Chin-Up (Bodyweight)
2
10 reps
RPE 7
Week 1
1 / 4 Weeks
Day 4
1
Incline Curl (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@6.5
@7
2
Hammer Curl
1 Set
2 Sets
10 Reps
10 Reps
@6.5
@7
3
Skull Crusher
1 Set
2 Sets
10 Reps
10 Reps
@6.5
@7
4
Tricep Extension (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@6.5
@7
5
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
6
Rear Delt Fly (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@6.5
@7
7
Chin-Up (Bodyweight)
2 Sets
10 Reps
@7
Day 1
1
Deadlift (Barbell)
2 Sets
3 Reps
75%
2
Deadlift (Barbell)
3 Sets
5 Reps
65%
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@6.5
4
Bent Over Row (Barbell)
3 Sets
6 Reps
@7
5
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@6.5
@7
6
Hammer Curl
2 Sets
10 Reps
@7
7
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@6.5
8
Single Arm Row (Dumbbell)
3 Sets
6 Reps
@7.5
9
Pull-Up (Bodyweight)
2 Sets
10 Reps
@6.5-7
Day 2
1
Bench Press (Barbell)
2 Sets
3 Reps
75%
2
Bench Press (Barbell)
3 Sets
5 Reps
65%
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@6.5
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@6.5-7
5
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@6.5
6
Skull Crusher
3 Sets
12 Reps
@6.5-7
7
Dip (Bodyweight)
2 Sets
12 Reps
@6-7
Day 3
1
Squat (Barbell)
2 Sets
3 Reps
75%
2
Squat (Barbell)
3 Sets
5 Reps
65%
3
Lunge (Barbell)
3 Sets
8 Reps
@6-7
4
Seated Hamstring Curl
3 Sets
10 Reps
@6-7
5
Bulgarian Split Squat (Dumbbell)
2 Sets
8 Reps
@7.5
6
Hip Thrust (Barbell)
3 Sets
6 Reps
@6-7.5
7
Leg Extension
3 Sets
12-15 Reps
@7-8