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LC Wrestling Postseason Block 2

by M K.
47 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
    Mar 22, 2024 04:02
  • Last Edited
    Jun 18, 2025 12:09

Summary

Get ready to elevate your wrestling performance with the LC Wrestling Postseason Block 2 program! Over the next four weeks, you'll train four days a week, focusing on building explosive strength and endurance tailored for the mat. This program incorporates a variety of exercises, including tempo squats and deadlifts, to enhance your leg power and stability. Designed for athletes looking to peak during postseason, each session is crafted to push your limits and maximize your gains. Equip your garage gym and prepare to dominate!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.1%
Glutes
13.3%
Hamstrings
10.6%
Triceps
10.5%
Front Delts
8.1%
Chest
7.3%
Lats
5.3%
Adductors
5.2%
Middle Delts
5.2%
Biceps
4.8%
Upper Back
4.6%
Abs
2.8%
Lower Back
2.6%
Abductors
2.4%
Calves
2.1%
Rear Delts
0.5%
Forearms
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Broad Jump
2
6 reps
RPE 10
2
Tempo Deadlift
4
5 reps
RPE 7
3
Squat (Paused)
4
5 reps
RPE 7
4
Glute Bridge (Dumbbell)
4
15 reps
RPE 8
5
Walking Lunge
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
2
6 reps
RPE 10
2
Tempo Deadlift
4
5 reps
RPE 7
3
Squat (Paused)
4
5 reps
RPE 7
4
Glute Bridge (Dumbbell)
4
12 reps
RPE 8
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
2
8 reps
RPE 10
2
Tempo Deadlift
5
5 reps
RPE 7
3
Squat (Paused)
5
5 reps
RPE 7
4
Glute Bridge (Dumbbell)
4
12 reps
RPE 8
5
Walking Lunge
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
2
8 reps
RPE 10
2
Tempo Deadlift
5
5 reps
RPE 7
3
Squat (Paused)
5
5 reps
RPE 8
4
Glute Bridge (Dumbbell)
4
12 reps
RPE 8
5
Walking Lunge
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10 reps
RPE 7
2
Bench Press (Barbell)
5
10 reps
RPE 7
3
Hammer Curl
4
12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10 reps
RPE 7
2
Bench Press (Barbell)
5
10 reps
RPE 7
3
Hammer Curl
4
12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10 reps
RPE 8
2
Bench Press (Barbell)
5
10 reps
RPE 8
3
Hammer Curl
4
12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10 reps
RPE 8
2
Bench Press (Barbell)
5
10 reps
RPE 8
3
Hammer Curl
3
1
12 reps
12 reps
RPE 9
RPE 8
4
Seated Shoulder Press (Dumbbell)
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 7
2
Leg Curl
4
12 reps
RPE 7
3
Tempo Squat (Barbell)
4
4 reps
RPE 7
4
Hip Abductor (Machine)
4
15 reps
RPE 7
5
Hip Adductor (Machine)
4
15 reps
RPE 7
6
Standing Calf Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 7
2
Leg Curl
4
12 reps
RPE 7
3
Tempo Squat (Barbell)
4
4 reps
RPE 7
4
Hip Abductor (Machine)
4
12 reps
RPE 7
5
Hip Adductor (Machine)
4
12 reps
RPE 7
6
Standing Calf Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 7
2
Leg Curl
4
12 reps
RPE 7
3
Tempo Squat (Barbell)
5
4 reps
RPE 7
4
Hip Abductor (Machine)
4
12 reps
RPE 7
5
Hip Adductor (Machine)
4
12 reps
RPE 7
6
Standing Calf Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 7
2
Leg Curl
4
12 reps
RPE 7
3
Tempo Squat (Barbell)
5
4 reps
RPE 7
4
Hip Abductor (Machine)
4
12 reps
RPE 8
5
Hip Adductor (Machine)
4
12 reps
RPE 8
6
Standing Calf Raise
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench
4
4 reps
RPE 7
2
Bent Over Row (Barbell)
4
8 reps
RPE 7
3
Dip (Weighted)
4
12 reps
RPE 7
4
Zottoman Curl
4
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
French Press
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench
4
4 reps
RPE 7
2
Bent Over Row (Barbell)
4
8 reps
RPE 7
3
Dip (Weighted)
4
12 reps
RPE 7
4
Zottoman Curl
4
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
French Press
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench
5
4 reps
RPE 7
2
Bent Over Row (Barbell)
5
8 reps
RPE 7
3
Dip (Weighted)
4
12 reps
RPE 7
4
Zottoman Curl
4
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
6
French Press
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench
5
4 reps
RPE 7
2
Bent Over Row (Barbell)
5
8 reps
RPE 8
3
Dip (Weighted)
4
12 reps
RPE 8
4
Zottoman Curl
4
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
6
French Press
3
15 reps
RPE 8
Week 1
1 / 4 Weeks
Day 3
1
Leg Extension
4 Sets
12 Reps
@7
2
Leg Curl
4 Sets
12 Reps
@7
3
Tempo Squat (Barbell)
4 Sets
4 Reps
@7
4
Hip Abductor (Machine)
4 Sets
15 Reps
@7
5
Hip Adductor (Machine)
4 Sets
15 Reps
@7
6
Standing Calf Raise
3 Sets
15 Reps
@8
Day 1
1
Broad Jump
2 Sets
6 Reps
@10
2
Tempo Deadlift
4 Sets
5 Reps
@7
3
Squat (Paused)
4 Sets
5 Reps
@7
4
Glute Bridge (Dumbbell)
4 Sets
15 Reps
@8
5
Walking Lunge
4 Sets
12 Reps
@8
Day 4
1
Tempo Bench
4 Sets
4 Reps
@7
2
Bent Over Row (Barbell)
4 Sets
8 Reps
@7
3
Dip (Weighted)
4 Sets
12 Reps
@7
4
Zottoman Curl
4 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
6
French Press
3 Sets
15 Reps
@7
Day 2
1
Lat Pulldown
5 Sets
10 Reps
@7
2
Bench Press (Barbell)
5 Sets
10 Reps
@7
3
Hammer Curl
4 Sets
12 Reps
@8
4
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
@7