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Wrestler conditioning

by Elias Nickel
5 athletes joined
5.0
(1 rating)

Program Description

Designed to gain strength endurance and overall muscle mass

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 16, 2024 06:51
  • Last Edited
    Nov 18, 2024 01:45
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
75%
2
Deadlift (Barbell)
3
5 reps
65%
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Bent Over Row (Barbell)
3
6 reps
RPE 7
5
Incline Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 6.5
RPE 7
6
Hammer Curl
2
10 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6.5
8
Single Arm Row (Dumbbell)
3
6 reps
RPE 7.5
9
Pull-Up (Bodyweight)
2
10 reps
RPE 6.5-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
80%
2
Deadlift (Barbell)
3
5 reps
70%
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Bent Over Row (Barbell)
3
6 reps
RPE 7
5
Incline Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 6.5
RPE 7
6
Hammer Curl
2
10 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6.5
8
Single Arm Row (Dumbbell)
3
6 reps
RPE 7.5
9
Pull-Up (Bodyweight)
2
10 reps
RPE 6.5-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
85%
2
Deadlift (Barbell)
3
5 reps
75%
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Bent Over Row (Barbell)
3
6 reps
RPE 7
5
Incline Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 6.5
RPE 7
6
Hammer Curl
2
10 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6.5
8
Single Arm Row (Dumbbell)
3
6 reps
RPE 7.5
9
Pull-Up (Bodyweight)
2
10 reps
RPE 6.5-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
90%
2
Deadlift (Barbell)
3
5 reps
75%
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Bent Over Row (Barbell)
3
6 reps
RPE 7
5
Incline Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 6.5
RPE 7
6
Hammer Curl
2
10 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6.5
8
Single Arm Row (Dumbbell)
3
6 reps
RPE 7.5
9
Pull-Up (Bodyweight)
2
10 reps
RPE 6.5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
75%
2
Bench Press (Barbell)
3
5 reps
65%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6.5
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5-7
5
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 6.5
6
Skull Crusher
3
12 reps
RPE 6.5-7
7
Dip (Bodyweight)
2
12 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
80%
2
Bench Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6.5
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5-7
5
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 6.5
6
Skull Crusher
3
12 reps
RPE 6.5-7
7
Dip (Bodyweight)
2
12 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
85%
2
Bench Press (Barbell)
3
5 reps
75%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6.5
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5-7
5
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 6.5
6
Skull Crusher
3
12 reps
RPE 6.5-7
7
Dip (Bodyweight)
2
12 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
90%
2
Bench Press (Barbell)
3
5 reps
75%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6.5
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5-7
5
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 6.5
6
Skull Crusher
3
12 reps
RPE 6.5-7
7
Dip (Bodyweight)
2
12 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
75%
2
Squat (Barbell)
3
5 reps
65%
3
Lunge (Barbell)
3
8 reps
RPE 6-7
4
Seated Hamstring Curl
3
10 reps
RPE 6-7
5
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 7.5
6
Hip Thrust (Barbell)
3
6 reps
RPE 6-7.5
7
Leg Extension
3
12-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
80%
2
Squat (Barbell)
3
5 reps
70%
3
Lunge (Barbell)
3
8 reps
RPE 6-7
4
Seated Hamstring Curl
3
10 reps
RPE 6-7
5
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 7.5
6
Hip Thrust (Barbell)
3
6 reps
RPE 6-7.5
7
Leg Extension
3
12-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
85%
2
Squat (Barbell)
3
5 reps
75%
3
Lunge (Barbell)
3
8 reps
RPE 6-7
4
Seated Hamstring Curl
3
10 reps
RPE 6-7
5
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 7.5
6
Hip Thrust (Barbell)
3
6 reps
RPE 6-7.5
7
Leg Extension
3
12-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
90%
2
Squat (Barbell)
3
5 reps
75%
3
Lunge (Barbell)
3
8 reps
RPE 6-7
4
Seated Hamstring Curl
3
10 reps
RPE 6-7
5
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 7.5
6
Hip Thrust (Barbell)
3
6 reps
RPE 6-7.5
7
Leg Extension
3
12-15 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 6.5
RPE 7
2
Hammer Curl
1
2
10 reps
10 reps
RPE 6.5
RPE 7
3
Skull Crusher
1
2
10 reps
10 reps
RPE 6.5
RPE 7
4
Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 6.5
RPE 7
5
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
6
Rear Delt Fly (Dumbbell)
1
1
12 reps
12 reps
RPE 6.5
RPE 7
7
Chin-Up (Bodyweight)
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 6.5
RPE 7
2
Hammer Curl
1
2
10 reps
10 reps
RPE 6.5
RPE 7
3
Skull Crusher
1
2
10 reps
10 reps
RPE 6.5
RPE 7
4
Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 6.5
RPE 7
5
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
6
Rear Delt Fly (Dumbbell)
1
1
12 reps
12 reps
RPE 6.5
RPE 7
7
Chin-Up (Bodyweight)
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 6.5
RPE 7
2
Hammer Curl
1
2
10 reps
10 reps
RPE 6.5
RPE 7
3
Skull Crusher
1
2
10 reps
10 reps
RPE 6.5
RPE 7
4
Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 6.5
RPE 7
5
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
6
Rear Delt Fly (Dumbbell)
1
1
12 reps
12 reps
RPE 6.5
RPE 7
7
Chin-Up (Bodyweight)
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 6.5
RPE 7
2
Hammer Curl
1
2
10 reps
10 reps
RPE 6.5
RPE 7
3
Skull Crusher
1
2
10 reps
10 reps
RPE 6.5
RPE 7
4
Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 6.5
RPE 7
5
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
6
Rear Delt Fly (Dumbbell)
1
1
12 reps
12 reps
RPE 6.5
RPE 7
7
Chin-Up (Bodyweight)
2
10 reps
RPE 7
Week 1
1 / 4 Weeks
Day 4
1
Incline Curl (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@6.5
@7
2
Hammer Curl
1 Set
2 Sets
10 Reps
10 Reps
@6.5
@7
3
Skull Crusher
1 Set
2 Sets
10 Reps
10 Reps
@6.5
@7
4
Tricep Extension (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@6.5
@7
5
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
6
Rear Delt Fly (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@6.5
@7
7
Chin-Up (Bodyweight)
2 Sets
10 Reps
@7
Day 1
1
Deadlift (Barbell)
2 Sets
3 Reps
75%
2
Deadlift (Barbell)
3 Sets
5 Reps
65%
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@6.5
4
Bent Over Row (Barbell)
3 Sets
6 Reps
@7
5
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@6.5
@7
6
Hammer Curl
2 Sets
10 Reps
@7
7
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@6.5
8
Single Arm Row (Dumbbell)
3 Sets
6 Reps
@7.5
9
Pull-Up (Bodyweight)
2 Sets
10 Reps
@6.5-7
Day 2
1
Bench Press (Barbell)
2 Sets
3 Reps
75%
2
Bench Press (Barbell)
3 Sets
5 Reps
65%
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@6.5
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@6.5-7
5
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@6.5
6
Skull Crusher
3 Sets
12 Reps
@6.5-7
7
Dip (Bodyweight)
2 Sets
12 Reps
@6-7
Day 3
1
Squat (Barbell)
2 Sets
3 Reps
75%
2
Squat (Barbell)
3 Sets
5 Reps
65%
3
Lunge (Barbell)
3 Sets
8 Reps
@6-7
4
Seated Hamstring Curl
3 Sets
10 Reps
@6-7
5
Bulgarian Split Squat (Dumbbell)
2 Sets
8 Reps
@7.5
6
Hip Thrust (Barbell)
3 Sets
6 Reps
@6-7.5
7
Leg Extension
3 Sets
12-15 Reps
@7-8