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LC Wrestling Postseason Block 3

by M K.
33 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
    Nov 03, 2025 12:14

Summary

Get ready to elevate your wrestling performance with the LC Wrestling Postseason Block 3 program! Over the course of 4 weeks, you'll engage in a focused training regimen designed for 4 days a week, targeting strength and conditioning essential for peak performance. This program features a mix of barbell and bodyweight exercises, including squats, bench presses, deadlifts, and pull-ups, all tailored to enhance your explosive power and endurance on the mat. Equip yourself with a garage gym setup and prepare to push your limits, build muscle, and sharpen your competitive edge!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.5%
Glutes
12.5%
Hamstrings
12.5%
Triceps
10.8%
Front Delts
10.8%
Chest
9.4%
Lats
7%
Upper Back
7%
Abs
6.3%
Adductors
3.5%
Biceps
3.5%
Lower Back
2.7%
Middle Delts
1.4%
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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
Squat (Barbell)
1
1
3
1 reps
2 reps
5 reps
RPE 8
RPE 8
RPE 6
2
Bench Press (Paused)
1
1
3
1 reps
2 reps
5 reps
RPE 8
RPE 8
RPE 6
3
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
4 reps
RPE 8
RPE 6
2
Bench Press (Paused)
1
3
1 reps
4 reps
RPE 8
RPE 6
3
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 8
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
RPE 8
RPE 7
2
Bench Press (Paused)
1
4
1 reps
3 reps
RPE 9
RPE 7
3
Seated Overhead Press (Dumbbell)
2
5 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
2 reps
RPE 5
RPE 5
2
Bench Press (Paused)
1
3
1 reps
2 reps
RPE 5
RPE 5
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1 reps
2 reps
5 reps
RPE 8
RPE 8
RPE 6
2
Bench Press (Paused)
3
3 reps
RPE 9
3
Squat (Barbell)
3
4 reps
RPE 7
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
5 reps
RPE 8
RPE 6
2
Bench Press (Paused)
3
2 reps
RPE 9
3
Squat (Barbell)
3
4 reps
RPE 7
4
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
RPE 8
RPE 7
2
Bench Press (Paused)
3
4 reps
RPE 8
3
Squat (Barbell)
2
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
2 reps
RPE 5
RPE 5
2
Bench Press (Paused)
4
1 reps
RPE 6
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
2
2 reps
5 reps
RPE 8
RPE 9
2
Tempo Bench
2
2 reps
RPE 7
3
Larsen Press (Barbell)
2
6 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
2
1 reps
2 reps
RPE 8
RPE 9
2
Tempo Bench
3
3 reps
RPE 7
3
Larsen Press (Barbell)
2
3 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
3
1 reps
4 reps
RPE 8
RPE 8
2
Spoto Press
2
3 reps
RPE 9
3
Larsen Press (Barbell)
2
4 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
2 reps
RPE 6
RPE 5
2
Bench Press (Paused)
1
3
1 reps
2 reps
RPE 6
RPE 5
3
Deadlift (Barbell)
1
2
1 reps
2 reps
RPE 5
RPE 5
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
2
2 reps
4 reps
4 reps
RPE 8
RPE 9
RPE 8
2
Bench Press (Paused)
4
5 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
2
1 reps
2 reps
2 reps
RPE 8
RPE 9
RPE 8
2
Bench Press (Paused)
2
3 reps
RPE 9
3
Bent Over Row (Barbell)
3
3 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
3
1 reps
5 reps
RPE 8
RPE 9
2
Bench Press (Paused)
3
3 reps
RPE 8
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Paused)
1
1
1
1 reps
1 reps
1 reps
RPE 8
RPE 9
RPE 10
3
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 8
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
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