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Off-season WHS Wrestling

by Jason Trautman
5 athletes joined

Program Description

WHS off-season

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 12, 2024 01:59
  • Last Edited
    Sep 20, 2024 02:17
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
Star
Star
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
Trap Bar Deadlift
3
10 reps
65%
2
Lat Pulldown
2
8 reps
RPE 6
3
Seated Row (Cable)
2
8 reps
RPE 6
4
Leg Press
2
10 reps
RPE 6
5
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 6
6
Hamstring Curl
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
10 reps
67.5%
2
Lat Pulldown
2
8 reps
RPE 6
3
Seated Row (Cable)
2
8 reps
RPE 6
4
Leg Press
2
10 reps
RPE 6
5
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 6
6
Hamstring Curl
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
70%
2
Lat Pulldown
2
8 reps
RPE 6
3
Seated Row (Cable)
2
8 reps
RPE 6
4
Leg Press
2
10 reps
RPE 6
5
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 6
6
Hamstring Curl
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
65%
2
Lat Pulldown
2
8 reps
RPE 6
3
Seated Row (Cable)
2
8 reps
RPE 6
4
Leg Press
2
10 reps
RPE 6
5
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 6
6
Hamstring Curl
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
75%
2
Lat Pulldown
2
8 reps
RPE 6
3
Seated Row (Cable)
2
8 reps
RPE 6
4
Leg Press
2
10 reps
RPE 6
5
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 6
6
Hamstring Curl
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
80%
2
Lat Pulldown
2
8 reps
RPE 6
3
Seated Row (Cable)
2
8 reps
RPE 6
4
Leg Press
2
10 reps
RPE 6
5
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 6
6
Hamstring Curl
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
3 reps
85%
2
Lat Pulldown
2
8 reps
RPE 6
3
Seated Row (Cable)
2
8 reps
RPE 6
4
Leg Press
2
10 reps
RPE 6
5
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 6
6
Hamstring Curl
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1 reps
90%
2
Lat Pulldown
2
8 reps
RPE 6
3
Seated Row (Cable)
2
8 reps
RPE 6
4
Leg Press
2
10 reps
RPE 6
5
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 6
6
Hamstring Curl
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 6
3
Seated Row (Cable)
2
8 reps
RPE 6
4
Leg Press
2
10 reps
RPE 6
5
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 6
6
Hamstring Curl
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
10 reps
65%
2
Lat Pulldown
2
8 reps
RPE 6
3
Seated Row (Cable)
2
8 reps
RPE 6
4
Leg Press
2
10 reps
RPE 6
5
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 6
6
Hamstring Curl
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
10 reps
67.5%
2
Lat Pulldown
2
8 reps
RPE 6
3
Seated Row (Cable)
2
8 reps
RPE 6
4
Leg Press
2
10 reps
RPE 6
5
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 6
6
Hamstring Curl
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
70%
2
Lat Pulldown
2
8 reps
RPE 6
3
Seated Row (Cable)
2
8 reps
RPE 6
4
Leg Press
2
10 reps
RPE 6
5
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 6
6
Hamstring Curl
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
65%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3A
Lateral Raise (Dumbbell)
2
10 reps
RPE 6
3B
Front Raise
2
10 reps
RPE 6
4
Tricep Extension (Cable)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
67.5%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3A
Lateral Raise (Dumbbell)
2
10 reps
RPE 6
3B
Front Raise
2
10 reps
RPE 6
4
Tricep Extension (Cable)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3A
Lateral Raise (Dumbbell)
2
10 reps
RPE 6
3B
Front Raise
2
10 reps
RPE 6
4
Tricep Extension (Cable)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
72.5%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3A
Lateral Raise (Dumbbell)
2
10 reps
RPE 6
3B
Front Raise
2
10 reps
RPE 6
4
Tricep Extension (Cable)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
75%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3A
Lateral Raise (Dumbbell)
2
10 reps
RPE 6
3B
Front Raise
2
10 reps
RPE 6
4
Tricep Extension (Cable)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3A
Lateral Raise (Dumbbell)
2
10 reps
RPE 6
3B
Front Raise
2
10 reps
RPE 6
4
Tricep Extension (Cable)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3A
Lateral Raise (Dumbbell)
2
10 reps
RPE 6
3B
Front Raise
2
10 reps
RPE 6
4
Tricep Extension (Cable)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
90%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3A
Lateral Raise (Dumbbell)
2
10 reps
RPE 6
3B
Front Raise
2
10 reps
RPE 6
4
Tricep Extension (Cable)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3A
Lateral Raise (Dumbbell)
2
10 reps
RPE 6
3B
Front Raise
2
10 reps
RPE 6
4
Tricep Extension (Cable)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
65%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3A
Lateral Raise (Dumbbell)
2
10 reps
RPE 6
3B
Front Raise
2
10 reps
RPE 6
4
Tricep Extension (Cable)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
67.5%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3A
Lateral Raise (Dumbbell)
2
10 reps
RPE 6
3B
Front Raise
2
10 reps
RPE 6
4
Tricep Extension (Cable)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3A
Lateral Raise (Dumbbell)
2
10 reps
RPE 6
3B
Front Raise
2
10 reps
RPE 6
4
Tricep Extension (Cable)
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
10 reps
65%
2
Push Press (Barbell)
2
8 reps
RPE 6
3
Kettlebell Swing
2
10 reps
RPE 6
4
Box Jump
2
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
10 reps
65%
2
Push Press (Barbell)
2
8 reps
RPE 6
3
Kettlebell Swing
2
10 reps
RPE 6
4
Box Jump
2
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
10 reps
65%
2
Push Press (Barbell)
2
8 reps
RPE 6
3
Kettlebell Swing
2
10 reps
RPE 6
4
Box Jump
2
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
10 reps
72.5%
2
Push Press (Barbell)
2
8 reps
RPE 6
3
Kettlebell Swing
2
10 reps
RPE 6
4
Box Jump
2
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
6 reps
75%
2
Push Press (Barbell)
2
8 reps
RPE 6
3
Kettlebell Swing
2
10 reps
RPE 6
4
Box Jump
2
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
5 reps
80%
2
Push Press (Barbell)
2
8 reps
RPE 6
3
Kettlebell Swing
2
10 reps
RPE 6
4
Box Jump
2
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
3 reps
85%
2
Push Press (Barbell)
2
8 reps
RPE 6
3
Kettlebell Swing
2
10 reps
RPE 6
4
Box Jump
2
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
1 reps
90%
2
Push Press (Barbell)
2
8 reps
RPE 6
3
Kettlebell Swing
2
10 reps
RPE 6
4
Box Jump
2
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
1 reps
RPE 10
2
Push Press (Barbell)
2
8 reps
RPE 6
3
Kettlebell Swing
2
10 reps
RPE 6
4
Box Jump
2
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
10 reps
65%
2
Push Press (Barbell)
2
8 reps
RPE 6
3
Kettlebell Swing
2
10 reps
RPE 6
4
Box Jump
2
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
10 reps
65%
2
Push Press (Barbell)
2
8 reps
RPE 6
3
Kettlebell Swing
2
10 reps
RPE 6
4
Box Jump
2
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
10 reps
65%
2
Push Press (Barbell)
2
8 reps
RPE 6
3
Kettlebell Swing
2
10 reps
RPE 6
4
Box Jump
2
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
65%
2
Front Squat (Barbell)
2
8 reps
RPE 6
3
Zercher Squat (Barbell)
2
8 reps
RPE 6
4
Leg Extension
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
65%
2
Front Squat (Barbell)
2
8 reps
RPE 6
3
Zercher Squat (Barbell)
2
8 reps
RPE 6
4
Leg Extension
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
65%
2
Front Squat (Barbell)
2
8 reps
RPE 6
3
Zercher Squat (Barbell)
2
8 reps
RPE 6
4
Leg Extension
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
72.5%
2
Front Squat (Barbell)
2
8 reps
RPE 6
3
Zercher Squat (Barbell)
2
8 reps
RPE 6
4
Leg Extension
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Front Squat (Barbell)
2
8 reps
RPE 6
3
Zercher Squat (Barbell)
2
8 reps
RPE 6
4
Leg Extension
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Front Squat (Barbell)
2
8 reps
RPE 6
3
Zercher Squat (Barbell)
2
8 reps
RPE 6
4
Leg Extension
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
85%
2
Front Squat (Barbell)
2
8 reps
RPE 6
3
Zercher Squat (Barbell)
2
8 reps
RPE 6
4
Leg Extension
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
90%
2
Front Squat (Barbell)
2
8 reps
RPE 6
3
Zercher Squat (Barbell)
2
8 reps
RPE 6
4
Leg Extension
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Front Squat (Barbell)
2
8 reps
RPE 6
3
Zercher Squat (Barbell)
2
8 reps
RPE 6
4
Leg Extension
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
65%
2
Front Squat (Barbell)
2
8 reps
RPE 6
3
Zercher Squat (Barbell)
2
8 reps
RPE 6
4
Leg Extension
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
65%
2
Front Squat (Barbell)
2
8 reps
RPE 6
3
Zercher Squat (Barbell)
2
8 reps
RPE 6
4
Leg Extension
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
65%
2
Front Squat (Barbell)
2
8 reps
RPE 6
3
Zercher Squat (Barbell)
2
8 reps
RPE 6
4
Leg Extension
2
12 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Trap Bar Deadlift
3 Sets
10 Reps
65%
2
Lat Pulldown
2 Sets
8 Reps
@6
3
Seated Row (Cable)
2 Sets
8 Reps
@6
4
Leg Press
2 Sets
10 Reps
@6
5
Romanian Deadlift (Dumbbell)
2 Sets
10 Reps
@6
6
Hamstring Curl
2 Sets
12 Reps
@6
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
65%
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7
3A
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@6
3B
Front Raise
2 Sets
10 Reps
@6
4
Tricep Extension (Cable)
3 Sets
12 Reps
@6
Day 3
1
Hang Clean
3 Sets
10 Reps
65%
2
Push Press (Barbell)
2 Sets
8 Reps
@6
3
Kettlebell Swing
2 Sets
10 Reps
@6
4
Box Jump
2 Sets
8 Reps
Day 4
1
Squat (Barbell)
3 Sets
10 Reps
65%
2
Front Squat (Barbell)
2 Sets
8 Reps
@6
3
Zercher Squat (Barbell)
2 Sets
8 Reps
@6
4
Leg Extension
2 Sets
12 Reps
@7