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Before season wrestling program

by Logan N.
2 athletes joined

Program Description

Conditioning program for wrestlers before season. Also for the 3rd day there's supposed to be a prowler sled push first but I dont have that so instead do treadmill (motor off) push legs forward for 20-30 seconds for 6-8 rounds

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 14, 2025 02:21
  • Last Edited
    Sep 20, 2025 05:51

Summary

Get ready to elevate your wrestling game with this 8-week, 4-day per week program designed specifically for before-season training. Each session combines strength-building exercises like Power Cleans, Squats, and Pull-Ups with explosive movements to enhance your power, agility, and endurance. With a focus on compound lifts and functional movements, you'll develop the strength and conditioning needed to dominate on the mat. Perfect for athletes looking to maximize their performance, this program will prepare you to face any opponent head-on.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.5%
Glutes
13.3%
Abs
10%
Upper Back
9.9%
Hamstrings
9%
Lats
8.1%
Front Delts
7.6%
Middle Delts
5.5%
Lower Back
4.8%
Forearms
3.7%
Triceps
2.6%
Olympic
2.4%
Chest
2.4%
Adductors
2.4%
Biceps
2%
Other
1.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
8 reps
-
2
Squat (Barbell)
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Med Ball Slam
3
10 reps
-
6
Farmer's Walk (Weighted)
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
8 reps
-
2
Squat (Barbell)
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Med Ball Slam
3
10 reps
-
6
Farmer's Walk (Weighted)
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
8 reps
-
2
Squat (Barbell)
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Med Ball Slam
3
10 reps
-
6
Farmer's Walk (Weighted)
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
8 reps
-
2
Squat (Barbell)
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Med Ball Slam
3
10 reps
-
6
Farmer's Walk (Weighted)
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
8 reps
-
2
Squat (Barbell)
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Med Ball Slam
3
10 reps
-
6
Farmer's Walk (Weighted)
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
8 reps
-
2
Squat (Barbell)
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Med Ball Slam
3
10 reps
-
6
Farmer's Walk (Weighted)
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
8 reps
-
2
Squat (Barbell)
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Med Ball Slam
3
10 reps
-
6
Farmer's Walk (Weighted)
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
8 reps
-
2
Squat (Barbell)
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Med Ball Slam
3
10 reps
-
6
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Barbell Row
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
3
8 reps
-
5
Pull-Up (Bodyweight)
3
AMRAP
-
6
Plate Pinch Hold
3
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Barbell Row
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
3
8 reps
-
5
Pull-Up (Bodyweight)
3
AMRAP
-
6
Plate Pinch Hold
3
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Barbell Row
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
3
8 reps
-
5
Pull-Up (Bodyweight)
3
AMRAP
-
6
Plate Pinch Hold
3
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Barbell Row
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
3
8 reps
-
5
Pull-Up (Bodyweight)
3
AMRAP
-
6
Plate Pinch Hold
3
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Barbell Row
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
3
8 reps
-
5
Pull-Up (Bodyweight)
3
AMRAP
-
6
Plate Pinch Hold
3
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Barbell Row
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
3
8 reps
-
5
Pull-Up (Bodyweight)
3
AMRAP
-
6
Plate Pinch Hold
3
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Barbell Row
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
3
8 reps
-
5
Pull-Up (Bodyweight)
3
AMRAP
-
6
Plate Pinch Hold
3
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Barbell Row
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
3
8 reps
-
5
Pull-Up (Bodyweight)
3
AMRAP
-
6
Plate Pinch Hold
3
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Battle Ropes
6
20 secs
-
2
Hanging Leg Raise
3
15 reps
-
3
Burpee
3
10 reps
-
4
Russian Twist
3
30 reps
-
5
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Battle Ropes
6
20 secs
-
2
Hanging Leg Raise
3
15 reps
-
3
Burpee
3
10 reps
-
4
Russian Twist
3
30 reps
-
5
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Battle Ropes
6
20 secs
-
2
Hanging Leg Raise
3
15 reps
-
3
Burpee
3
10 reps
-
4
Russian Twist
3
30 reps
-
5
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Battle Ropes
6
20 secs
-
2
Hanging Leg Raise
3
15 reps
-
3
Burpee
3
10 reps
-
4
Russian Twist
3
30 reps
-
5
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Battle Ropes
6
20 secs
-
2
Hanging Leg Raise
3
15 reps
-
3
Burpee
3
10 reps
-
4
Russian Twist
3
30 reps
-
5
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Battle Ropes
6
20 secs
-
2
Hanging Leg Raise
3
15 reps
-
3
Burpee
3
10 reps
-
4
Russian Twist
3
30 reps
-
5
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Battle Ropes
6
20 secs
-
2
Hanging Leg Raise
3
15 reps
-
3
Burpee
3
10 reps
-
4
Russian Twist
3
30 reps
-
5
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Battle Ropes
6
20 secs
-
2
Hanging Leg Raise
3
15 reps
-
3
Burpee
3
10 reps
-
4
Russian Twist
3
30 reps
-
5
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Kettlebell Swing
3
15 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Cossack Squat
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Kettlebell Swing
3
15 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Cossack Squat
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Kettlebell Swing
3
15 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Cossack Squat
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Kettlebell Swing
3
15 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Cossack Squat
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Kettlebell Swing
3
15 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Cossack Squat
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Kettlebell Swing
3
15 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Cossack Squat
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Kettlebell Swing
3
15 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Cossack Squat
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Kettlebell Swing
3
15 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Cossack Squat
3
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Power Clean
4 Sets
8 Reps
-
2
Squat (Barbell)
4 Sets
6-8 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
4
Pull-Up (Weighted)
3 Sets
8 Reps
-
5
Med Ball Slam
3 Sets
10 Reps
-
6
Farmer's Walk (Weighted)
3 Sets
1 mins
-
Day 2
1
Chin-Up (Weighted)
4 Sets
6 Reps
-
2
Bench Press (Barbell)
4 Sets
6 Reps
-
3
Barbell Row
4 Sets
8 Reps
-
4
Standing Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
5
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
6
Plate Pinch Hold
3 Sets
30 secs
-
Day 3
1
Battle Ropes
6 Sets
20 secs
-
2
Hanging Leg Raise
3 Sets
15 Reps
-
3
Burpee
3 Sets
10 Reps
-
4
Russian Twist
3 Sets
30 Reps
-
5
Plank
3 Sets
1 mins
-
Day 4
1
Front Squat (Barbell)
4 Sets
6 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
6 Reps
-
3
Walking Lunge (Dumbbell)
3 Sets
12 Reps
-
4
Kettlebell Swing
3 Sets
15 Reps
-
5
Hip Thrust (Barbell)
3 Sets
12 Reps
-
6
Cossack Squat
3 Sets
10 Reps
-