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Off-season Wrestling Phase 2

by Treyton H.
2 athletes joined

Program Description

This phase of the program is a continuation of phase 1. We are still working on building muscle, with the addition of beginning to add strength.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 17, 2025 05:40
  • Last Edited
    Jun 18, 2025 12:47

Summary

Elevate your wrestling game with the Off-season Wrestling Phase 2 program, designed for serious athletes ready to enhance their strength and agility over 12 weeks. Committing to five days a week, you'll tackle a mix of upper and lower body workouts, featuring explosive movements like box jumps and depth jumps, alongside essential strength exercises such as barbell squats and bench presses. This comprehensive plan targets key muscle groups to build power and endurance, ensuring you're in peak condition for competition. Get ready to push your limits and dominate on the mat!
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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
3
5 reps
-
2
Depth Jump
5
1 reps
-
3
Bench Press (Barbell)
4
8-10 reps
-
4
Pull-Up (Bodyweight)
4
-
5
Overhead Press (Barbell)
3
8-10 reps
-
6
Barbell Row
3
8-10 reps
-
7
Dip (Bodyweight)
3
-
8
Hammer Curl
3
12-15 reps
-
9
Plate Pinch
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Depth Jump
5
1 reps
-
3
Bench Press (Barbell)
4
8-10 reps
-
4
Pull-Up (Bodyweight)
4
-
5
Overhead Press (Barbell)
3
8-10 reps
-
6
Barbell Row
3
8-10 reps
-
7
Dip (Bodyweight)
3
-
8
Hammer Curl
3
12-15 reps
-
9
Plate Pinch
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Depth Jump
5
1 reps
-
3
Bench Press (Barbell)
4
8-10 reps
-
4
Pull-Up (Bodyweight)
4
-
5
Overhead Press (Barbell)
3
8-10 reps
-
6
Barbell Row
3
8-10 reps
-
7
Dip (Bodyweight)
3
-
8
Hammer Curl
3
12-15 reps
-
9
Plate Pinch
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Depth Jump
5
1 reps
-
3
Bench Press (Barbell)
4
8-10 reps
-
4
Pull-Up (Bodyweight)
4
-
5
Overhead Press (Barbell)
3
8-10 reps
-
6
Barbell Row
3
8-10 reps
-
7
Dip (Bodyweight)
3
-
8
Hammer Curl
3
12-15 reps
-
9
Plate Pinch
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Depth Jump
5
1 reps
-
3
Bench Press (Barbell)
4
8-10 reps
-
4
Pull-Up (Bodyweight)
4
-
5
Overhead Press (Barbell)
3
8-10 reps
-
6
Barbell Row
3
8-10 reps
-
7
Dip (Bodyweight)
3
-
8
Hammer Curl
3
12-15 reps
-
9
Plate Pinch
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Depth Jump
5
1 reps
-
3
Bench Press (Barbell)
4
8-10 reps
-
4
Pull-Up (Bodyweight)
4
-
5
Overhead Press (Barbell)
3
8-10 reps
-
6
Barbell Row
3
8-10 reps
-
7
Dip (Bodyweight)
3
-
8
Hammer Curl
3
12-15 reps
-
9
Plate Pinch
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Depth Jump
5
1 reps
-
3
Bench Press (Barbell)
4
8-10 reps
-
4
Pull-Up (Bodyweight)
4
-
5
Overhead Press (Barbell)
3
8-10 reps
-
6
Barbell Row
3
8-10 reps
-
7
Dip (Bodyweight)
3
-
8
Hammer Curl
3
12-15 reps
-
9
Plate Pinch
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Depth Jump
5
1 reps
-
3
Bench Press (Barbell)
4
8-10 reps
-
4
Pull-Up (Bodyweight)
4
-
5
Overhead Press (Barbell)
3
8-10 reps
-
6
Barbell Row
3
8-10 reps
-
7
Dip (Bodyweight)
3
-
8
Hammer Curl
3
12-15 reps
-
9
Plate Pinch
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Depth Jump
5
1 reps
-
3
Bench Press (Barbell)
4
8-10 reps
-
4
Pull-Up (Bodyweight)
4
-
5
Overhead Press (Barbell)
3
8-10 reps
-
6
Barbell Row
3
8-10 reps
-
7
Dip (Bodyweight)
3
-
8
Hammer Curl
3
12-15 reps
-
9
Plate Pinch
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Depth Jump
5
1 reps
-
3
Bench Press (Barbell)
4
8-10 reps
-
4
Pull-Up (Bodyweight)
4
-
5
Overhead Press (Barbell)
3
8-10 reps
-
6
Barbell Row
3
8-10 reps
-
7
Dip (Bodyweight)
3
-
8
Hammer Curl
3
12-15 reps
-
9
Plate Pinch
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Depth Jump
5
1 reps
-
3
Bench Press (Barbell)
4
8-10 reps
-
4
Pull-Up (Bodyweight)
4
-
5
Overhead Press (Barbell)
3
8-10 reps
-
6
Barbell Row
3
8-10 reps
-
7
Dip (Bodyweight)
3
-
8
Hammer Curl
3
12-15 reps
-
9
Plate Pinch
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Depth Jump
5
1 reps
-
3
Bench Press (Barbell)
4
8-10 reps
-
4
Pull-Up (Bodyweight)
4
-
5
Overhead Press (Barbell)
3
8-10 reps
-
6
Barbell Row
3
8-10 reps
-
7
Dip (Bodyweight)
3
-
8
Hammer Curl
3
12-15 reps
-
9
Plate Pinch
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Back Extension (Weighted)
3
12-15 reps
-
5
Ab Wheel
3
10-20 reps
-
6
Decline Sit Up (Weighted)
3
10-20 reps
-
7
Hanging Leg Raise
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Back Extension (Weighted)
3
12-15 reps
-
5
Ab Wheel
3
10-20 reps
-
6
Decline Sit Up (Weighted)
3
10-20 reps
-
7
Hanging Leg Raise
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Back Extension (Weighted)
3
12-15 reps
-
5
Ab Wheel
3
10-20 reps
-
6
Decline Sit Up (Weighted)
3
10-20 reps
-
7
Hanging Leg Raise
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Back Extension (Weighted)
3
12-15 reps
-
5
Ab Wheel
3
10-20 reps
-
6
Decline Sit Up (Weighted)
3
10-20 reps
-
7
Hanging Leg Raise
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Back Extension (Weighted)
3
12-15 reps
-
5
Ab Wheel
3
10-20 reps
-
6
Decline Sit Up (Weighted)
3
10-20 reps
-
7
Hanging Leg Raise
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Back Extension (Weighted)
3
12-15 reps
-
5
Ab Wheel
3
10-20 reps
-
6
Decline Sit Up (Weighted)
3
10-20 reps
-
7
Hanging Leg Raise
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Back Extension (Weighted)
3
12-15 reps
-
5
Ab Wheel
3
10-20 reps
-
6
Decline Sit Up (Weighted)
3
10-20 reps
-
7
Hanging Leg Raise
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Back Extension (Weighted)
3
12-15 reps
-
5
Ab Wheel
3
10-20 reps
-
6
Decline Sit Up (Weighted)
3
10-20 reps
-
7
Hanging Leg Raise
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Back Extension (Weighted)
3
12-15 reps
-
5
Ab Wheel
3
10-20 reps
-
6
Decline Sit Up (Weighted)
3
10-20 reps
-
7
Hanging Leg Raise
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Back Extension (Weighted)
3
12-15 reps
-
5
Ab Wheel
3
10-20 reps
-
6
Decline Sit Up (Weighted)
3
10-20 reps
-
7
Hanging Leg Raise
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Back Extension (Weighted)
3
12-15 reps
-
5
Ab Wheel
3
10-20 reps
-
6
Decline Sit Up (Weighted)
3
10-20 reps
-
7
Hanging Leg Raise
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Back Extension (Weighted)
3
12-15 reps
-
5
Ab Wheel
3
10-20 reps
-
6
Decline Sit Up (Weighted)
3
10-20 reps
-
7
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
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Bench Press (Close Grip)
3
6-8 reps
-
4
Dumbbell Row
3
8-10 reps
-
5
Lying Tricep Extension (Barbell)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Bench Press (Close Grip)
3
6-8 reps
-
4
Dumbbell Row
3
8-10 reps
-
5
Lying Tricep Extension (Barbell)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Bench Press (Close Grip)
3
6-8 reps
-
4
Dumbbell Row
3
8-10 reps
-
5
Lying Tricep Extension (Barbell)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Bench Press (Close Grip)
3
6-8 reps
-
4
Dumbbell Row
3
8-10 reps
-
5
Lying Tricep Extension (Barbell)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Bench Press (Close Grip)
3
6-8 reps
-
4
Dumbbell Row
3
8-10 reps
-
5
Lying Tricep Extension (Barbell)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Bench Press (Close Grip)
3
6-8 reps
-
4
Dumbbell Row
3
8-10 reps
-
5
Lying Tricep Extension (Barbell)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Bench Press (Close Grip)
3
6-8 reps
-
4
Dumbbell Row
3
8-10 reps
-
5
Lying Tricep Extension (Barbell)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Bench Press (Close Grip)
3
6-8 reps
-
4
Dumbbell Row
3
8-10 reps
-
5
Lying Tricep Extension (Barbell)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Bench Press (Close Grip)
3
6-8 reps
-
4
Dumbbell Row
3
8-10 reps
-
5
Lying Tricep Extension (Barbell)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Bench Press (Close Grip)
3
6-8 reps
-
4
Dumbbell Row
3
8-10 reps
-
5
Lying Tricep Extension (Barbell)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Bench Press (Close Grip)
3
6-8 reps
-
4
Dumbbell Row
3
8-10 reps
-
5
Lying Tricep Extension (Barbell)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Bench Press (Close Grip)
3
6-8 reps
-
4
Dumbbell Row
3
8-10 reps
-
5
Lying Tricep Extension (Barbell)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 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)
3
8-10 reps
-
5
Farmer's Walk (Weighted)
3
20 reps
-
6
Hanging Leg Raise
3
10-20 reps
-
7
Pallof Press
2
20 reps
-
8
Decline Sit Up (Weighted)
3
10-20 reps
-
9
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)
3
8-10 reps
-
5
Farmer's Walk (Weighted)
3
20 reps
-
6
Hanging Leg Raise
3
10-20 reps
-
7
Pallof Press
2
20 reps
-
8
Decline Sit Up (Weighted)
3
10-20 reps
-
9
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)
3
8-10 reps
-
5
Farmer's Walk (Weighted)
3
20 reps
-
6
Hanging Leg Raise
3
10-20 reps
-
7
Pallof Press
2
20 reps
-
8
Decline Sit Up (Weighted)
3
10-20 reps
-
9
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)
3
8-10 reps
-
5
Farmer's Walk (Weighted)
3
20 reps
-
6
Hanging Leg Raise
3
10-20 reps
-
7
Pallof Press
2
20 reps
-
8
Decline Sit Up (Weighted)
3
10-20 reps
-
9
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)
3
8-10 reps
-
5
Farmer's Walk (Weighted)
3
20 reps
-
6
Hanging Leg Raise
3
10-20 reps
-
7
Pallof Press
2
20 reps
-
8
Decline Sit Up (Weighted)
3
10-20 reps
-
9
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)
3
8-10 reps
-
5
Farmer's Walk (Weighted)
3
20 reps
-
6
Hanging Leg Raise
3
10-20 reps
-
7
Pallof Press
2
20 reps
-
8
Decline Sit Up (Weighted)
3
10-20 reps
-
9
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)
3
8-10 reps
-
5
Farmer's Walk (Weighted)
3
20 reps
-
6
Hanging Leg Raise
3
10-20 reps
-
7
Pallof Press
2
20 reps
-
8
Decline Sit Up (Weighted)
3
10-20 reps
-
9
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)
3
8-10 reps
-
5
Farmer's Walk (Weighted)
3
20 reps
-
6
Hanging Leg Raise
3
10-20 reps
-
7
Pallof Press
2
20 reps
-
8
Decline Sit Up (Weighted)
3
10-20 reps
-
9
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)
3
8-10 reps
-
5
Farmer's Walk (Weighted)
3
20 reps
-
6
Hanging Leg Raise
3
10-20 reps
-
7
Pallof Press
2
20 reps
-
8
Decline Sit Up (Weighted)
3
10-20 reps
-
9
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)
3
8-10 reps
-
5
Farmer's Walk (Weighted)
3
20 reps
-
6
Hanging Leg Raise
3
10-20 reps
-
7
Pallof Press
2
20 reps
-
8
Decline Sit Up (Weighted)
3
10-20 reps
-
9
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)
3
8-10 reps
-
5
Farmer's Walk (Weighted)
3
20 reps
-
6
Hanging Leg Raise
3
10-20 reps
-
7
Pallof Press
2
20 reps
-
8
Decline Sit Up (Weighted)
3
10-20 reps
-
9
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)
3
8-10 reps
-
5
Farmer's Walk (Weighted)
3
20 reps
-
6
Hanging Leg Raise
3
10-20 reps
-
7
Pallof Press
2
20 reps
-
8
Decline Sit Up (Weighted)
3
10-20 reps
-
9
Run
1
30 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Box Jump
3 Sets
5 Reps
-
2
Depth Jump
5 Sets
1 Reps
-
3
Bench Press (Barbell)
4 Sets
8-10 Reps
-
4
Pull-Up (Bodyweight)
4 Sets
-
5
Overhead Press (Barbell)
3 Sets
8-10 Reps
-
6
Barbell Row
3 Sets
8-10 Reps
-
7
Dip (Bodyweight)
3 Sets
-
8
Hammer Curl
3 Sets
12-15 Reps
-
9
Plate Pinch
3 Sets
1 mins
-
Day 2
1
Squat (Barbell)
4 Sets
8-10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
-
4
Back Extension (Weighted)
3 Sets
12-15 Reps
-
5
Ab Wheel
3 Sets
10-20 Reps
-
6
Decline Sit Up (Weighted)
3 Sets
10-20 Reps
-
7
Hanging Leg Raise
3 Sets
10-20 Reps
-
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 4
1
Overhead Press (Barbell)
4 Sets
6-8 Reps
-
2
Lat Pulldown
3 Sets
8-10 Reps
-
3
Bench Press (Close Grip)
3 Sets
6-8 Reps
-
4
Dumbbell Row
3 Sets
8-10 Reps
-
5
Lying Tricep Extension (Barbell)
3 Sets
12-15 Reps
-
6
Bicep Curl (Barbell)
3 Sets
12-15 Reps
-
7
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 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)
3 Sets
8-10 Reps
-
5
Farmer's Walk (Weighted)
3 Sets
20 Reps
-
6
Hanging Leg Raise
3 Sets
10-20 Reps
-
7
Pallof Press
2 Sets
20 Reps
-
8
Decline Sit Up (Weighted)
3 Sets
10-20 Reps
-
9
Run
1 Set
30 mins
-