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Weller Wrestler Weightlifting Workout- Phase 1

by Daniel W.
4 athletes joined

Program Description

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Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 12, 2024 10:04
  • Last Edited
    Aug 30, 2025 10:56

Summary

Embark on an 8-week journey with the Weller Wrestler Weightlifting Workout - Phase 1, designed to build strength and muscle through a structured regimen. Training three times a week, you'll engage in targeted push, pull, and leg days, utilizing essential equipment found in a full gym. Each session incorporates compound and isolation exercises, ensuring a balanced approach to muscle development. Get ready to elevate your lifting game and achieve your fitness goals with this comprehensive program!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.2%
Chest
10.6%
Quadriceps
10.6%
Lats
9.7%
Biceps
8.9%
Triceps
8.2%
Hamstrings
8.2%
Front Delts
7%
Rear Delts
5.6%
Lower Back
5.1%
Glutes
4.7%
Middle Delts
4.7%
Adductors
2.4%
Abs
1.2%
Forearms
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Chest Fly (Cable)
2
10 reps
RPE 6
3
Tricep Rope Push Down (Cable)
2
10 reps
RPE 6
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Chest Fly (Cable)
2
10 reps
RPE 6
3
Tricep Rope Push Down (Cable)
2
10 reps
RPE 6
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Chest Fly (Cable)
3
10 reps
RPE 6
3
Tricep Rope Push Down (Cable)
3
10 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Chest Fly (Cable)
3
10 reps
RPE 6
3
Tricep Rope Push Down (Cable)
3
10 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 6.5
2
Chest Fly (Cable)
3
10 reps
RPE 6
3
Tricep Rope Push Down (Cable)
3
10 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 6.5
2
Chest Fly (Cable)
3
10 reps
RPE 6
3
Tricep Rope Push Down (Cable)
3
10 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 6.5
2
Chest Fly (Cable)
3
10 reps
RPE 6
3
Tricep Rope Push Down (Cable)
3
10 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 6.5
2
Chest Fly (Cable)
3
10 reps
RPE 6
3
Tricep Rope Push Down (Cable)
3
10 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
6 reps
RPE 6.5
2
Leg Extension
2
15 reps
RPE 6.5
3
Leg Curl
2
10 reps
RPE 7
4
Walled Lower Back extensions
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
6 reps
RPE 6.5
2
Leg Extension
2
15 reps
RPE 6.5
3
Leg Curl
2
10 reps
RPE 7
4
Walled Lower Back extensions
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
6 reps
RPE 6.5
2
Leg Extension
3
15 reps
RPE 6.5
3
Leg Curl
3
10 reps
RPE 7
4
Walled Lower Back extensions
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
6 reps
RPE 6.5
2
Leg Extension
3
15 reps
RPE 6.5
3
Leg Curl
3
10 reps
RPE 7
4
Walled Lower Back extensions
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
6 reps
RPE 6.5
2
Leg Extension
3
15 reps
RPE 6.5
3
Leg Curl
3
10 reps
RPE 7
4
Walled Lower Back extensions
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
6 reps
RPE 6.5
2
Leg Extension
3
15 reps
RPE 6.5
3
Leg Curl
3
10 reps
RPE 7
4
Walled Lower Back extensions
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
6 reps
RPE 6.5
2
Leg Extension
3
15 reps
RPE 6.5
3
Leg Curl
3
10 reps
RPE 7
4
Walled Lower Back extensions
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
6 reps
RPE 6.5
2
Leg Extension
3
15 reps
RPE 6.5
3
Leg Curl
3
10 reps
RPE 7
4
Walled Lower Back extensions
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
RPE 6.5
2
Single Arm Row (Dumbbell)
2
10 reps
RPE 6.5
3
Incline Curl (Dumbbell)
2
10 reps
RPE 6
4
Rear Delt Fly (Machine)
2
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
RPE 6.5
2
Single Arm Row (Dumbbell)
2
10 reps
RPE 6.5
3
Incline Curl (Dumbbell)
2
10 reps
RPE 6
4
Rear Delt Fly (Machine)
2
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
RPE 6.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 6.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 6
4
Rear Delt Fly (Machine)
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
RPE 6.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 6.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 6
4
Rear Delt Fly (Machine)
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 6.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 6.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 6
4
Rear Delt Fly (Machine)
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 6.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 6.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 6
4
Rear Delt Fly (Machine)
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 6.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 6.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 6
4
Rear Delt Fly (Machine)
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 6.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 6.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 6
4
Rear Delt Fly (Machine)
3
10 reps
RPE 6.5
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@6.5
2
Chest Fly (Cable)
2 Sets
10 Reps
@6
3
Tricep Rope Push Down (Cable)
2 Sets
10 Reps
@6
4
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@6
Day 3
1
Pull-Up (Assisted)
3 Sets
8 Reps
@6.5
2
Single Arm Row (Dumbbell)
2 Sets
10 Reps
@6.5
3
Incline Curl (Dumbbell)
2 Sets
10 Reps
@6
4
Rear Delt Fly (Machine)
2 Sets
10 Reps
@6.5
Day 2
1
Squat (Dumbbell)
3 Sets
6 Reps
@6.5
2
Leg Extension
2 Sets
15 Reps
@6.5
3
Leg Curl
2 Sets
10 Reps
@7
4
Walled Lower Back extensions
3 Sets
10 Reps
@7