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LC Wrestling Postseason Block 2
by M K.
44 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
May 07, 2024 10:43
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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
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
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 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
12 Reps
@8
5
Walking Lunge
4 Sets
10 Reps
@8
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
12 Reps
@7
5
Hip Adductor (Machine)
4 Sets
12 Reps
@7
6
Standing Calf Raise
3 Sets
15 Reps
@8
Day 2
1
Lat Pulldown
5 Sets
10 Reps
@8
2
Bench Press (Barbell)
5 Sets
10 Reps
@8
3
Hammer Curl
4 Sets
12 Reps
@8
4
Seated Shoulder Press (Dumbbell)
5 Sets
10 Reps
@7
Day 1
1
Broad Jump
2 Sets
8 Reps
@10
2
Tempo Deadlift
5 Sets
5 Reps
@7
3
Squat (Paused)
5 Sets
5 Reps
@7
4
Glute Bridge (Dumbbell)
4 Sets
12 Reps
@8
5
Walking Lunge
5 Sets
10 Reps
@8
Day 3
1
Leg Extension
4 Sets
12 Reps
@7
2
Leg Curl
4 Sets
12 Reps
@7
3
Tempo Squat (Barbell)
5 Sets
4 Reps
@7
4
Hip Abductor (Machine)
4 Sets
12 Reps
@7
5
Hip Adductor (Machine)
4 Sets
12 Reps
@7
6
Standing Calf Raise
4 Sets
15 Reps
@8
Day 4
1
Tempo Bench
5 Sets
4 Reps
@7
2
Bent Over Row (Barbell)
5 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
12 Reps
@8
6
French Press
3 Sets
15 Reps
@7
Day 1
1
Broad Jump
2 Sets
8 Reps
@10
2
Tempo Deadlift
5 Sets
5 Reps
@7
3
Squat (Paused)
5 Sets
5 Reps
@8
4
Glute Bridge (Dumbbell)
4 Sets
12 Reps
@8
5
Walking Lunge
5 Sets
10 Reps
@8
Day 2
1
Lat Pulldown
5 Sets
10 Reps
@8
2
Bench Press (Barbell)
5 Sets
10 Reps
@8
3
Hammer Curl
3 Sets
1 Set
12 Reps
12 Reps
@9
@8
4
Seated Shoulder Press (Dumbbell)
5 Sets
10 Reps
@8
Day 3
1
Leg Extension
4 Sets
12 Reps
@7
2
Leg Curl
4 Sets
12 Reps
@7
3
Tempo Squat (Barbell)
5 Sets
4 Reps
@7
4
Hip Abductor (Machine)
4 Sets
12 Reps
@8
5
Hip Adductor (Machine)
4 Sets
12 Reps
@8
6
Standing Calf Raise
4 Sets
15 Reps
@9
Day 4
1
Tempo Bench
5 Sets
4 Reps
@7
2
Bent Over Row (Barbell)
5 Sets
8 Reps
@8
3
Dip (Weighted)
4 Sets
12 Reps
@8
4
Zottoman Curl
4 Sets
12 Reps
@9
5
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@9
6
French Press
3 Sets
15 Reps
@8