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LC Wrestling Postseason Block 1

by M K.
83 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
    Jul 06, 2025 03:23

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!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.8%
Glutes
11.5%
Triceps
9.9%
Hamstrings
9.2%
Front Delts
8.8%
Biceps
8.2%
Chest
8.1%
Lats
6.3%
Upper Back
5.6%
Middle Delts
5.4%
Adductors
5.3%
Abductors
2.7%
Abs
2.6%
Lower Back
2.2%
Forearms
1.1%
Rear Delts
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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