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Off-season WHS Wrestling

by Jason Trautman
11 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
    Jun 18, 2025 09:42

Summary

Elevate your wrestling game with the Off-season WHS Wrestling program, a comprehensive 12-week training plan designed for serious athletes. Committing just four days a week, you'll focus on strength, power, and agility through a mix of barbell lifts, machine exercises, and explosive movements. Each session targets key muscle groups essential for wrestling performance, ensuring you build the endurance and explosiveness needed to dominate on the mat. Get ready to transform your off-season into a powerhouse training experience!
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4.8 Stars with 10, 000+ Ratings
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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
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