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Off-season Wrestling Phase 1

by Treyton H.
5 athletes joined

Program Description

This phase of the program is designed to build a base for muscle and strength. Higher volumes at lower intensities build the muscle necessary for the strength and power to be built in the next phases.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 15, 2025 04:46
  • Last Edited
    Jun 18, 2025 10:35

Summary

Prepare to elevate your wrestling game with the Off-season Wrestling Phase 1 program! Over 12 weeks, this structured plan will challenge you five days a week, focusing on agility, strength, and endurance. Each session is designed to enhance your speed and explosiveness through targeted drills, including sprints and box jumps, while also incorporating long-distance runs to build your cardiovascular capacity. Get ready to push your limits and come back stronger for the next season!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
5
Overhead Press (Barbell)
4
10-12 reps
-
6
Dip (Bodyweight)
3
-
7
Hammer Curl
3
15-20 reps
-
8
Plate Pinch
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
5
Overhead Press (Barbell)
4
10-12 reps
-
6
Dip (Bodyweight)
3
-
7
Hammer Curl
3
15-20 reps
-
8
Plate Pinch
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
5
Overhead Press (Barbell)
4
10-12 reps
-
6
Dip (Bodyweight)
3
-
7
Hammer Curl
3
15-20 reps
-
8
Plate Pinch
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
5
Overhead Press (Barbell)
4
10-12 reps
-
6
Dip (Bodyweight)
3
-
7
Hammer Curl
3
15-20 reps
-
8
Plate Pinch
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
5
Overhead Press (Barbell)
4
10-12 reps
-
6
Dip (Bodyweight)
3
-
7
Hammer Curl
3
15-20 reps
-
8
Plate Pinch
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
RPE 10
5
Overhead Press (Barbell)
4
10-12 reps
-
6
Dip (Bodyweight)
3
-
7
Hammer Curl
3
15-20 reps
-
8
Plate Pinch
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
5
Overhead Press (Barbell)
4
10-12 reps
-
6
Dip (Bodyweight)
3
-
7
Hammer Curl
3
15-20 reps
-
8
Plate Pinch
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
5
Overhead Press (Barbell)
4
10-12 reps
-
6
Dip (Bodyweight)
3
-
7
Hammer Curl
3
15-20 reps
-
8
Plate Pinch
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
5
Overhead Press (Barbell)
4
10-12 reps
-
6
Dip (Bodyweight)
3
-
7
Hammer Curl
3
15-20 reps
-
8
Plate Pinch
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
5
Overhead Press (Barbell)
4
10-12 reps
-
6
Dip (Bodyweight)
3
-
7
Hammer Curl
3
15-20 reps
-
8
Plate Pinch
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
5
Overhead Press (Barbell)
4
10-12 reps
-
6
Dip (Bodyweight)
3
-
7
Hammer Curl
3
15-20 reps
-
8
Plate Pinch
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
RPE 10
5
Overhead Press (Barbell)
4
10-12 reps
-
6
Dip (Bodyweight)
3
-
7
Hammer Curl
3
15-20 reps
-
8
Plate Pinch
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
10 reps
-
2
Sprint
3
5 reps
-
3
Sprint
5
-
4
Sprint
3
-
5
Run
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
10 reps
-
2
Sprint
3
5 reps
-
3
Sprint
5
-
4
Sprint
3
-
5
Run
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
10 reps
-
2
Sprint
3
5 reps
-
3
Sprint
5
-
4
Sprint
3
-
5
Run
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
10 reps
-
2
Sprint
3
5 reps
-
3
Sprint
5
-
4
Sprint
3
-
5
Run
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
10 reps
-
2
Sprint
3
5 reps
-
3
Sprint
5
-
4
Sprint
3
-
5
Run
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
10 reps
-
2
Sprint
3
5 reps
-
3
Sprint
5
-
4
Sprint
3
-
5
Run
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
10 reps
-
2
Sprint
3
5 reps
-
3
Sprint
5
-
4
Sprint
3
-
5
Run
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
10 reps
-
2
Sprint
3
5 reps
-
3
Sprint
5
-
4
Sprint
3
-
5
Run
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
10 reps
-
2
Sprint
3
5 reps
-
3
Sprint
5
-
4
Sprint
3
-
5
Run
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
10 reps
-
2
Sprint
3
5 reps
-
3
Sprint
5
-
4
Sprint
3
-
5
Run
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
10 reps
-
2
Sprint
3
5 reps
-
3
Sprint
5
-
4
Sprint
3
-
5
Run
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
10 reps
-
2
Sprint
3
5 reps
-
3
Sprint
5
-
4
Sprint
3
-
5
Run
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
2
15-20 reps
15-20 reps
-
-
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
2
15-20 reps
15-20 reps
-
-
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
2
15-20 reps
15-20 reps
-
-
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
2
15-20 reps
15-20 reps
-
-
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
2
15-20 reps
15-20 reps
-
-
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
2
15-20 reps
15-20 reps
-
-
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
2
15-20 reps
15-20 reps
-
-
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
2
15-20 reps
15-20 reps
-
-
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
2
15-20 reps
15-20 reps
-
-
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
2
15-20 reps
15-20 reps
-
-
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
2
15-20 reps
15-20 reps
-
-
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
2
15-20 reps
15-20 reps
-
-
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
1
8-10 reps
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 mins
-
10
Decline Sit Up (Weighted)
3
10-20 reps
-
11
Run
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
1
8-10 reps
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 mins
-
10
Decline Sit Up (Weighted)
3
10-20 reps
-
11
Run
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
1
8-10 reps
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 mins
-
10
Decline Sit Up (Weighted)
3
10-20 reps
-
11
Run
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
1
8-10 reps
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 mins
-
10
Decline Sit Up (Weighted)
3
10-20 reps
-
11
Run
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
1
8-10 reps
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 mins
-
10
Decline Sit Up (Weighted)
3
10-20 reps
-
11
Run
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
1
8-10 reps
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 mins
-
10
Decline Sit Up (Weighted)
3
10-20 reps
-
11
Run
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
1
8-10 reps
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 mins
-
10
Decline Sit Up (Weighted)
3
10-20 reps
-
11
Run
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
1
8-10 reps
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 mins
-
10
Decline Sit Up (Weighted)
3
10-20 reps
-
11
Run
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
1
8-10 reps
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 mins
-
10
Decline Sit Up (Weighted)
3
10-20 reps
-
11
Run
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
1
8-10 reps
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 mins
-
10
Decline Sit Up (Weighted)
3
10-20 reps
-
11
Run
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
1
8-10 reps
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 mins
-
10
Decline Sit Up (Weighted)
3
10-20 reps
-
11
Run
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
1
8-10 reps
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 mins
-
10
Decline Sit Up (Weighted)
3
10-20 reps
-
11
Run
1
30 mins
-
Week 1
1 / 12 Weeks
Day 3
1
Sprint
2 Sets
10 Reps
-
2
Sprint
3 Sets
5 Reps
-
3
Sprint
5 Sets
-
4
Sprint
3 Sets
-
5
Run
1 Set
30 mins
-
Day 1
1
Box Jump
5 Sets
10 Reps
-
2
Depth Jump
3 Sets
5 Reps
-
3
Bench Press (Barbell)
4 Sets
10-12 Reps
-
4
Pull-Up (Bodyweight)
4 Sets
-
5
Overhead Press (Barbell)
4 Sets
10-12 Reps
-
6
Dip (Bodyweight)
3 Sets
-
7
Hammer Curl
3 Sets
15-20 Reps
-
8
Plate Pinch
3 Sets
1 mins
-
Day 2
1
Squat (Barbell)
4 Sets
10-12 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
-
3
Farmer's Walk (Weighted)
3 Sets
20 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
12-15 Reps
-
5
Back Extension (Weighted)
3 Sets
15-20 Reps
-
6
Ab Wheel
3 Sets
10-20 Reps
-
7
Decline Sit Up (Weighted)
3 Sets
10-20 Reps
-
8
Hanging Leg Raise
3 Sets
10-20 Reps
-
Day 4
1
Overhead Press (Barbell)
4 Sets
8-10 Reps
-
2
Lat Pulldown
3 Sets
8-10 Reps
-
3
Bench Press (Close Grip)
3 Sets
8-10 Reps
-
4
Dumbbell Row
3 Sets
10-12 Reps
-
5
Lying Tricep Extension (Barbell)
3 Sets
15-20 Reps
-
6
Bicep Curl (Barbell)
1 Set
2 Sets
15-20 Reps
15-20 Reps
-
-
7
Reverse Bicep Curl (EZ Bar)
3 Sets
15-20 Reps
-
Day 5
1
Med Ball Slam
5 Sets
3 Reps
-
2
Push Up
3 Sets
10 Reps
-
3
Deadlift (Barbell)
4 Sets
6-8 Reps
-
4
Front Squat (Barbell)
2 Sets
1 Set
8-10 Reps
8-100 Reps
-
-
5
Farmer's Walk (Weighted)
3 Sets
20 Reps
-
6
Lunge (Dumbbell)
3 Sets
12-15 Reps
-
7
Standing Calf Raise
3 Sets
15-20 Reps
-
8
Hanging Leg Raise
3 Sets
10-20 Reps
-
9
Plank
3 Sets
1 mins
-
10
Decline Sit Up (Weighted)
3 Sets
10-20 Reps
-
11
Run
1 Set
30 mins
-