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LC Wrestling Postseason Block 2

by M K.
46 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
    Aug 13, 2024 07:59
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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
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