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LC Wrestling Postseason Block 1
by M K.
58 athletes joined
Program Description
Hypertrophy block
Program Overview
Level
Intermediate, Novice
Goal
Athletics, Powerbuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Feb 17, 2024 06:52
Last Edited
May 31, 2024 08:46
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Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Reps
@9
2
Bench Press (Barbell)
1 Set
1 Reps
@9
3
Pull-Up (Weighted)
1 Set
1 Reps
@9
Day 3
1
Leg Extension
3 Sets
15 Reps
@6
2
Leg Curl
3 Sets
15 Reps
@6
3
Tempo Squat (Barbell)
3 Sets
5 Reps
@6
4
Hip Abductor (Machine)
3 Sets
15 Reps
@7
5
Hip Adductor (Machine)
3 Sets
15 Reps
@7
Day 4
1
Tempo Bench
3 Sets
5 Reps
@6
2
Bent Over Row (Barbell)
3 Sets
8 Reps
@6
3
Dip (Weighted)
3 Sets
12 Reps
@7
4
Preacher Curl (Dumbbell)
3 Sets
15 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
Day 2
1
Lat Pulldown
3 Sets
12 Reps
@6
2
Bench Press (Barbell)
3 Sets
10 Reps
@6
3
Hammer Curl
3 Sets
15 Reps
@8
4
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
@6
Day 3
1
Leg Curl
3 Sets
15 Reps
@6
2
Leg Extension
3 Sets
15 Reps
@6
3
Tempo Squat (Barbell)
4 Sets
5 Reps
@6
4
Hip Abductor (Machine)
3 Sets
15 Reps
@7
5
Hip Adductor (Machine)
3 Sets
15 Reps
@7
Day 4
1
Tempo Bench
3 Sets
5 Reps
@6
2
Bent Over Row (Barbell)
4 Sets
8 Reps
@6
3
Dip (Weighted)
4 Sets
12 Reps
@7
4
Preacher Curl (Dumbbell)
3 Sets
15 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
Day 2
1
Lat Pulldown
4 Sets
12 Reps
@6
2
Bench Press (Barbell)
3 Sets
10 Reps
@7
3
Hammer Curl
3 Sets
15 Reps
@8
4
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
@7
Day 1
1
Tempo Deadlift
3 Sets
5 Reps
@6
2
Squat (Paused)
3 Sets
5 Reps
@6
3
Glute Bridge (Dumbbell)
3 Sets
15 Reps
@7
4
Walking Lunge
3 Sets
15 Reps
@8
Day 1
1
Tempo Deadlift
4 Sets
4 Reps
@6
2
Squat (Paused)
4 Sets
4 Reps
@6
3
Glute Bridge (Dumbbell)
3 Sets
12 Reps
@7
4
Walking Lunge
3 Sets
15 Reps
@8
Day 3
1
Leg Curl
3 Sets
15 Reps
@6
2
Leg Extension
3 Sets
15 Reps
@6
3
Tempo Squat (Barbell)
4 Sets
4 Reps
@6
4
Hip Abductor (Machine)
3 Sets
12 Reps
@8
5
Hip Adductor (Machine)
3 Sets
12 Reps
@8
Day 4
1
Tempo Bench
4 Sets
4 Reps
@7
2
Bent Over Row (Barbell)
3 Sets
1 Set
6 Reps
8 Reps
@7
@7
3
Dip (Weighted)
4 Sets
10 Reps
@7
4
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
Day 2
1
Lat Pulldown
4 Sets
10 Reps
@7
2
Bench Press (Barbell)
3 Sets
8 Reps
@7
3
Hammer Curl
3 Sets
12 Reps
@9
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@7
Day 1
1
Tempo Deadlift
4 Sets
4 Reps
@7
2
Squat (Paused)
4 Sets
4 Reps
@7
3
Glute Bridge (Dumbbell)
3 Sets
12 Reps
@7
4
Walking Lunge
3 Sets
15 Reps
@8
Day 3
1
Leg Curl
3 Sets
15 Reps
@6
2
Leg Extension
3 Sets
15 Reps
@6
3
Tempo Squat (Barbell)
4 Sets
4 Reps
@7
4
Hip Abductor (Machine)
3 Sets
12 Reps
@8
5
Hip Adductor (Machine)
3 Sets
12 Reps
@8
Day 4
1
Tempo Bench
4 Sets
4 Reps
@7
2
Bent Over Row (Barbell)
3 Sets
1 Set
6 Reps
8 Reps
@8
@8
3
Dip (Weighted)
4 Sets
10 Reps
@8
4
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
Day 2
1
Lat Pulldown
4 Sets
10 Reps
@8
2
Bench Press (Barbell)
3 Sets
8 Reps
@8
3
Hammer Curl
3 Sets
12 Reps
@9
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@7