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NYM Wrestling Workout Plan

by Austin G.

Program Description

Full body workout program focused on explosive strength, muscular endurance, flexibility, and joint strength. It is a very versatile plan that can be adjusted based on experience and your body type

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 12, 2025 12:59
  • Last Edited
    Sep 12, 2025 02:27

Summary

Unleash your inner champion with the NYM Wrestling Workout Plan, a focused 6-week program designed to enhance your strength and conditioning for wrestling. Training three days a week, you'll engage in targeted workouts that build explosive power and endurance, featuring exercises like the Bench Press, Pull-Ups, and various curls. This plan is perfect for those looking to elevate their performance on the mat while utilizing minimal equipment in a garage gym setting. Get ready to push your limits and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
24%
Upper Back
18.7%
Lats
14.3%
Biceps
13.3%
Chest
12.6%
Front Delts
9%
Middle Delts
5.5%
Forearms
2.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-8 reps
RPE 8.5-9.5
2
Dip (Weighted)
3
5 reps
RPE 9
3
Dip (Bodyweight)
3
10 reps
RPE 8
4
Skull Crusher (Barbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
60%
75%
85%
2
Dip (Weighted)
3
5 reps
RPE 9
3
Dip (Bodyweight)
3
10 reps
RPE 8
4
Skull Crusher (Barbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
60%
75%
85%
2
Dip (Weighted)
3
5 reps
RPE 9
3
Dip (Bodyweight)
3
10 reps
RPE 8
4
Skull Crusher (Barbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
60%
75%
85%
2
Dip (Weighted)
3
5 reps
RPE 9
3
Dip (Bodyweight)
3
10 reps
RPE 8
4
Skull Crusher (Barbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
60%
75%
85%
2
Dip (Weighted)
3
5 reps
RPE 9
3
Dip (Bodyweight)
3
10 reps
RPE 8
4
Skull Crusher (Barbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
60%
75%
85%
2
Dip (Weighted)
3
5 reps
RPE 9
3
Dip (Bodyweight)
3
10 reps
RPE 8
4
Skull Crusher (Barbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
8-12 reps
RPE 7-9.5
2
Shrug (Trap Bar)
3
8-15 reps
RPE 7-9.5
3
Battle Ropes
3
15-30 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Pull-Up (Bodyweight)
1
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
3
Shrug (Trap Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Pull-Up (Bodyweight)
1
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
3
Shrug (Trap Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Pull-Up (Bodyweight)
1
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
3
Shrug (Trap Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Pull-Up (Bodyweight)
1
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
3
Shrug (Trap Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Pull-Up (Bodyweight)
1
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
3
Shrug (Trap Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
15 reps
RPE 6-8.5
2
Hammer Curl (Dumbbell)
2
15 reps
RPE 6-8.5
3
Lat Pulldown
2
10 reps
RPE 9
4
Wide Grip Pull-Up
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
15 reps
RPE 6-8.5
2
Hammer Curl (Dumbbell)
2
15 reps
RPE 6-8.5
3
Lat Pulldown
2
10 reps
RPE 9
4
Wide Grip Pull-Up
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
15 reps
RPE 6-8.5
2
Hammer Curl (Dumbbell)
2
15 reps
RPE 6-8.5
3
Lat Pulldown
2
10 reps
RPE 9
4
Wide Grip Pull-Up
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
15 reps
RPE 6-8.5
2
Hammer Curl (Dumbbell)
2
15 reps
RPE 6-8.5
3
Lat Pulldown
2
10 reps
RPE 9
4
Wide Grip Pull-Up
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
15 reps
RPE 6-8.5
2
Hammer Curl (Dumbbell)
2
15 reps
RPE 6-8.5
3
Lat Pulldown
2
10 reps
RPE 9
4
Wide Grip Pull-Up
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
15 reps
RPE 6-8.5
2
Hammer Curl (Dumbbell)
2
15 reps
RPE 6-8.5
3
Lat Pulldown
2
10 reps
RPE 9
4
Wide Grip Pull-Up
3
8-15 reps
-
Week 1
1 / 6 Weeks
Day 3
1
Bicep Curl (Dumbbell)
2 Sets
15 Reps
@6-8.5
2
Hammer Curl (Dumbbell)
2 Sets
15 Reps
@6-8.5
3
Lat Pulldown
2 Sets
10 Reps
@9
4
Wide Grip Pull-Up
3 Sets
8-15 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
3-8 Reps
@8.5-9.5
2
Dip (Weighted)
3 Sets
5 Reps
@9
3
Dip (Bodyweight)
3 Sets
10 Reps
@8
4
Skull Crusher (Barbell)
3 Sets
10 Reps
@9
Day 2
1
Arnold Press
3 Sets
8-12 Reps
@7-9.5
2
Shrug (Trap Bar)
3 Sets
8-15 Reps
@7-9.5
3
Battle Ropes
3 Sets
15-30 Reps
@8.5