Off-season Wrestling Phase 1
Off-season mesocycle for wrestling. Accumulation phase.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Box Jump | 5 | 10 reps |
| 2 | Depth Jump | 3 | 5 reps |
| 3 | Bench Press (Barbell) | 4 | 10–12 reps |
| 4 | Pull-Up (Bodyweight) | 4 | 0 reps |
| 5 | Overhead Press (Barbell) | 4 | 10–12 reps |
| 6 | Dip (Bodyweight) | 3 | 0 reps |
| 7 | Hammer Curl | 3 | 15–20 reps |
| 8 | Plate Pinch | 3 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 10–12 reps |
| 2 | Romanian Deadlift (Barbell) | 3 | 10–12 reps |
| 3 | Farmer's Walk (Weighted) | 3 | 20 reps |
| 4 | Bulgarian Split Squat (Dumbbell) | 3 | 12–15 reps |
| 5 | Back Extension (Weighted) | 3 | 15–20 reps |
| 6 | Ab Wheel | 3 | 10–20 reps |
| 7 | Decline Sit Up (Weighted) | 3 | 10–20 reps |
| 8 | Hanging Leg Raise | 3 | 10–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Sprint | 2 | 10 reps |
| 2 | Sprint | 3 | 5 reps |
| 3 | Sprint | 5 | 0 min |
| 4 | Sprint | 3 | 0 min |
| 5 | Run | 1 | 30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Overhead Press (Barbell) | 4 | 8–10 reps |
| 2 | Lat Pulldown | 3 | 8–10 reps |
| 3 | Bench Press (Close Grip) | 3 | 8–10 reps |
| 4 | Dumbbell Row | 3 | 10–12 reps |
| 5 | Lying Tricep Extension (Barbell) | 3 | 15–20 reps |
| 6 | Bicep Curl (Barbell) | 1 | 15–20 reps |
| 2 | 15–20 reps | ||
| 7 | Reverse Bicep Curl (EZ Bar) | 3 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Med Ball Slam | 5 | 3 reps |
| 2 | Push Up | 3 | 10 reps |
| 3 | Deadlift (Barbell) | 4 | 6–8 reps |
| 4 | Front Squat (Barbell) | 2 | 8–10 reps |
| 1 | 8–100 reps | ||
| 5 | Farmer's Walk (Weighted) | 3 | 20 reps |
| 6 | Lunge (Dumbbell) | 3 | 12–15 reps |
| 7 | Standing Calf Raise | 3 | 15–20 reps |
| 8 | Hanging Leg Raise | 3 | 10–20 reps |
| 9 | Plank | 3 | 1 min |
| 10 | Decline Sit Up (Weighted) | 3 | 10–20 reps |
| 11 | Run | 1 | 30 min |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Off-season Wrestling Phase 1 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Off-season Wrestling Phase 1 is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Off-season Wrestling Phase 1 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
