logo
BoostcampPNG

Wrestling Training Off-Season

by Kraier

Program Description

This is supposed to help people with more wrestling orientated training, This is meant for something in the off and pre season training. First 4 weeks is a hypertrophy block. Week 5-8 is a strength block. Week 9-12 is a power block

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 26, 2025 07:00
  • Last Edited
    May 26, 2025 07:00
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6
RPE 7
2
Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
4
Dip (Bodyweight)
3
12 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6
RPE 7
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
3
Skull Crusher
1
2
8 reps
8 reps
RPE 7
RPE 6.5
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
5
Dip (Bodyweight)
2
1
12 reps
12 reps
RPE 7
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6
RPE 7
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
3
Skull Crusher
1
2
8 reps
8 reps
RPE 7
RPE 6.5
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
5
Dip (Bodyweight)
2
1
12 reps
12 reps
RPE 7
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6
RPE 7
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
3
Skull Crusher
1
2
8 reps
8 reps
RPE 7
RPE 6.5
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
5
Dip (Bodyweight)
2
1
12 reps
12 reps
RPE 7
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Overhead Press (Barbell)
3
6 reps
80%
3
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Overhead Press (Barbell)
3
6 reps
80%
3
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Overhead Press (Barbell)
3
6 reps
80%
3
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Overhead Press (Barbell)
3
6 reps
80%
3
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
92%
2
Overhead Press (Barbell)
3
3 reps
90%
3
Tricep Rope Push Down (Cable)
2
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
92%
2
Overhead Press (Barbell)
3
3 reps
90%
3
Tricep Rope Push Down (Cable)
2
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
92%
2
Overhead Press (Barbell)
3
3 reps
90%
3
Tricep Rope Push Down (Cable)
2
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
92%
2
Overhead Press (Barbell)
3
3 reps
90%
3
Tricep Rope Push Down (Cable)
2
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1
8 reps
10 reps
RPE 7
RPE 7
2
Bicep Curl (Dumbbell)
2
1
15 reps
12 reps
RPE 6.5
RPE 6.5
3
Hammer Curl
1
1
12 reps
10 reps
RPE 7
RPE 6.5
4
Farmer's Walk (Weighted)
3
1 reps
RPE 7
5
Barbell Row
1
1
15 reps
15 reps
RPE 6.5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1
8 reps
10 reps
RPE 7
RPE 7
2
Bicep Curl (Dumbbell)
2
1
15 reps
12 reps
RPE 6.5
RPE 6.5
3
Hammer Curl
1
1
12 reps
10 reps
RPE 7
RPE 6.5
4
Farmer's Walk (Weighted)
3
1 reps
RPE 7
5
Barbell Row
1
1
15 reps
15 reps
RPE 6.5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1
8 reps
10 reps
RPE 7
RPE 7
2
Bicep Curl (Dumbbell)
2
1
15 reps
12 reps
RPE 6.5
RPE 6.5
3
Hammer Curl
1
1
12 reps
10 reps
RPE 7
RPE 6.5
4
Farmer's Walk (Weighted)
3
1 reps
RPE 7
5
Barbell Row
1
1
15 reps
15 reps
RPE 6.5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1
8 reps
10 reps
RPE 7
RPE 7
2
Bicep Curl (Dumbbell)
2
1
15 reps
12 reps
RPE 6.5
RPE 6.5
3
Hammer Curl
1
1
12 reps
10 reps
RPE 7
RPE 6.5
4
Farmer's Walk (Weighted)
3
1 reps
RPE 7
5
Barbell Row
1
1
15 reps
15 reps
RPE 6.5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
80%
2
Pull-Up (Weighted)
3
8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
2
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
80%
2
Pull-Up (Weighted)
3
8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
2
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
80%
2
Pull-Up (Weighted)
3
8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
2
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
80%
2
Pull-Up (Weighted)
3
8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
2
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
90%
2
Hang Clean
3
5 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
90%
2
Hang Clean
3
5 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
90%
2
Hang Clean
3
5 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
90%
2
Hang Clean
3
5 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
80%
2
Zercher Squat (Barbell)
2
5 reps
80%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
80%
2
Zercher Squat (Barbell)
2
5 reps
80%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
80%
2
Zercher Squat (Barbell)
2
5 reps
80%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
80%
2
Zercher Squat (Barbell)
2
5 reps
80%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
85%
2
Hip Thrust (Barbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
85%
2
Hip Thrust (Barbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
85%
2
Hip Thrust (Barbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
85%
2
Hip Thrust (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
12 reps
12 reps
RPE 6
RPE 6.5
2
Ab Wheel
1
2
15 reps
15 reps
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
12 reps
12 reps
RPE 6
RPE 6.5
2
Ab Wheel
1
2
15 reps
15 reps
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
12 reps
12 reps
RPE 6
RPE 6.5
2
Ab Wheel
1
2
15 reps
15 reps
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
12 reps
12 reps
RPE 6
RPE 6.5
2
Ab Wheel
1
2
15 reps
15 reps
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
15 reps
RPE 7.5
2
Ab Wheel
2
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
15 reps
RPE 7.5
2
Ab Wheel
2
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
15 reps
RPE 7.5
2
Ab Wheel
2
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
15 reps
RPE 7.5
2
Ab Wheel
2
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
15 reps
RPE 6
2
Pogo Jump
3
15 reps
RPE 6
3
Ab Wheel
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
15 reps
RPE 6
2
Pogo Jump
3
15 reps
RPE 6
3
Ab Wheel
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
15 reps
RPE 6
2
Pogo Jump
3
15 reps
RPE 6
3
Ab Wheel
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
15 reps
RPE 6
2
Pogo Jump
3
15 reps
RPE 6
3
Ab Wheel
2
12 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6
@7
2
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7.5
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@6.5
4
Dip (Bodyweight)
3 Sets
12 Reps
@7
5
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
@7
Day 2
1
Pull-Up (Bodyweight)
3 Sets
1 Set
8 Reps
10 Reps
@7
@7
2
Bicep Curl (Dumbbell)
2 Sets
1 Set
15 Reps
12 Reps
@6.5
@6.5
3
Hammer Curl
1 Set
1 Set
12 Reps
10 Reps
@7
@6.5
4
Farmer's Walk (Weighted)
3 Sets
1 Reps
@7
5
Barbell Row
1 Set
1 Set
15 Reps
15 Reps
@6.5
@7
Day 3
1
Zercher Squat (Barbell)
1 Set
3 Sets
10 Reps
10 Reps
@6.5
@7
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@6.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
@7
Day 4
1
Hanging Leg Raise
1 Set
2 Sets
12 Reps
12 Reps
@6
@6.5
2
Ab Wheel
1 Set
2 Sets
15 Reps
15 Reps
@6.5
@7