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LC Wrestling Postseason Block 1

by M K.
81 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
    Jun 18, 2025 12:12

Summary

Unleash your potential with the LC Wrestling Postseason Block 1 program, a focused 4-week training plan designed for serious athletes. Comprising four sessions each week, this program emphasizes strength-building exercises like barbell squats, bench presses, and weighted pull-ups, tailored to enhance your performance on the mat. With a mix of compound lifts and targeted leg work, you'll build the power and endurance necessary for postseason success. Equip your garage gym and get ready to elevate your game!
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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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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 9
2
Bench Press (Barbell)
1
1 reps
RPE 9
3
Pull-Up (Weighted)
1
1 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
3
5 reps
RPE 6
2
Squat (Paused)
3
5 reps
RPE 6
3
Glute Bridge (Dumbbell)
3
15 reps
RPE 7
4
Walking Lunge
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
4
4 reps
RPE 6
2
Squat (Paused)
4
4 reps
RPE 6
3
Glute Bridge (Dumbbell)
3
12 reps
RPE 7
4
Walking Lunge
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
4
4 reps
RPE 7
2
Squat (Paused)
4
4 reps
RPE 7
3
Glute Bridge (Dumbbell)
3
12 reps
RPE 7
4
Walking Lunge
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 6
2
Bench Press (Barbell)
3
10 reps
RPE 6
3
Hammer Curl
3
15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 6
2
Bench Press (Barbell)
3
10 reps
RPE 7
3
Hammer Curl
3
15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Hammer Curl
3
12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Bench Press (Barbell)
3
8 reps
RPE 8
3
Hammer Curl
3
12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 6
2
Leg Curl
3
15 reps
RPE 6
3
Tempo Squat (Barbell)
3
5 reps
RPE 6
4
Hip Abductor (Machine)
3
15 reps
RPE 7
5
Hip Adductor (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
RPE 6
2
Leg Extension
3
15 reps
RPE 6
3
Tempo Squat (Barbell)
4
5 reps
RPE 6
4
Hip Abductor (Machine)
3
15 reps
RPE 7
5
Hip Adductor (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
RPE 6
2
Leg Extension
3
15 reps
RPE 6
3
Tempo Squat (Barbell)
4
4 reps
RPE 6
4
Hip Abductor (Machine)
3
12 reps
RPE 8
5
Hip Adductor (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
RPE 6
2
Leg Extension
3
15 reps
RPE 6
3
Tempo Squat (Barbell)
4
4 reps
RPE 7
4
Hip Abductor (Machine)
3
12 reps
RPE 8
5
Hip Adductor (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench
3
5 reps
RPE 6
2
Bent Over Row (Barbell)
3
8 reps
RPE 6
3
Dip (Weighted)
3
12 reps
RPE 7
4
Preacher Curl (Dumbbell)
3
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench
3
5 reps
RPE 6
2
Bent Over Row (Barbell)
4
8 reps
RPE 6
3
Dip (Weighted)
4
12 reps
RPE 7
4
Preacher Curl (Dumbbell)
3
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench
4
4 reps
RPE 7
2
Bent Over Row (Barbell)
3
1
6 reps
8 reps
RPE 7
RPE 7
3
Dip (Weighted)
4
10 reps
RPE 7
4
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench
4
4 reps
RPE 7
2
Bent Over Row (Barbell)
3
1
6 reps
8 reps
RPE 8
RPE 8
3
Dip (Weighted)
4
10 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
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