logo
LC Wrestling Postseason Block 3
by M K.
26 athletes joined
Program Description
strength/peaking
Program Overview
Level
Novice
Goal
Powerlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
50 minutes
Created
Apr 28, 2024 09:37
Last Edited
Jun 10, 2024 07:25
down_app
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
3 Sets
1 Reps
2 Reps
5 Reps
@8
@8
@6
2
Bench Press (Paused)
1 Set
1 Set
3 Sets
1 Reps
2 Reps
5 Reps
@8
@8
@6
3
Seated Overhead Press (Dumbbell)
3 Sets
6 Reps
@9
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
2 Sets
1 Reps
2 Reps
5 Reps
@8
@8
@6
2
Bench Press (Paused)
3 Sets
3 Reps
@9
3
Squat (Barbell)
3 Sets
4 Reps
@7
4
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@8
Day 4
1
Deadlift (Paused)
1 Set
1 Set
2 Sets
2 Reps
4 Reps
4 Reps
@8
@9
@8
2
Bench Press (Paused)
4 Sets
5 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
Day 3
1
Squat (Paused)
1 Set
2 Sets
2 Reps
5 Reps
@8
@9
2
Tempo Bench
2 Sets
2 Reps
@7
3
Larsen Press (Barbell)
2 Sets
6 Reps
@9
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
Day 1
1
Squat (Barbell)
1 Set
3 Sets
1 Reps
4 Reps
@8
@6
2
Bench Press (Paused)
1 Set
3 Sets
1 Reps
4 Reps
@8
@6
3
Seated Overhead Press (Dumbbell)
3 Sets
6 Reps
@8
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
1 Reps
5 Reps
@8
@6
2
Bench Press (Paused)
3 Sets
2 Reps
@9
3
Squat (Barbell)
3 Sets
4 Reps
@7
4
Single Arm Row (Dumbbell)
4 Sets
8 Reps
@8
Day 3
1
Squat (Paused)
1 Set
2 Sets
1 Reps
2 Reps
@8
@9
2
Tempo Bench
3 Sets
3 Reps
@7
3
Larsen Press (Barbell)
2 Sets
3 Reps
@9
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
Day 4
1
Deadlift (Paused)
1 Set
1 Set
2 Sets
1 Reps
2 Reps
2 Reps
@8
@9
@8
2
Bench Press (Paused)
2 Sets
3 Reps
@9
3
Bent Over Row (Barbell)
3 Sets
3 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
@8
@7
2
Bench Press (Paused)
1 Set
4 Sets
1 Reps
3 Reps
@9
@7
3
Seated Overhead Press (Dumbbell)
2 Sets
5 Reps
@9
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
Day 2
1
Deadlift (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
@8
@7
2
Bench Press (Paused)
3 Sets
4 Reps
@8
3
Squat (Barbell)
2 Sets
2 Reps
@8
Day 3
1
Squat (Paused)
1 Set
3 Sets
1 Reps
4 Reps
@8
@8
2
Spoto Press
2 Sets
3 Reps
@9
3
Larsen Press (Barbell)
2 Sets
4 Reps
@9
Day 4
1
Deadlift (Paused)
1 Set
3 Sets
1 Reps
5 Reps
@8
@9
2
Bench Press (Paused)
3 Sets
3 Reps
@8
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
Day 1
1
Squat (Barbell)
1 Set
3 Sets
1 Reps
2 Reps
@5
@5
2
Bench Press (Paused)
1 Set
3 Sets
1 Reps
2 Reps
@5
@5
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@8
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
1 Reps
2 Reps
@5
@5
2
Bench Press (Paused)
4 Sets
1 Reps
@6
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@8
Day 3
1
Squat (Barbell)
1 Set
2 Sets
1 Reps
2 Reps
@6
@5
2
Bench Press (Paused)
1 Set
3 Sets
1 Reps
2 Reps
@6
@5
3
Deadlift (Barbell)
1 Set
2 Sets
1 Reps
2 Reps
@5
@5
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
@7
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@8
@9
@10
2
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@8
@9
@10
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@8
@9
@10
4
Pull-Up (Bodyweight)
1 Set
AMRAP
@10