Before season wrestling program

by Logan N.

Program Description

Conditioning program designed by AI (I'm not a pro wrestler nor a program maker so go fuck yourself if you dont appreciate this) for wrestlers before season.

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
Aug 14, 2025 03:18

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ON THE BOOSTCAMP APP FOR FREE

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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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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 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

-