LC Wrestling Postseason Block 1

by M K.

75 athletes joined

Program Description

Hypertrophy block

Program Overview

Level
Intermediate, Novice
Goal
Athletics, Powerbuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Feb 17, 2024 06:52
Last Edited
Dec 09, 2024 11:47

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Squat (Barbell)

1

1 reps

RPE 9

2

Bench Press (Barbell)

1

1 reps

RPE 9

3

Pull-Up (Weighted)

1

1 reps

RPE 9

Day 1

1

Tempo Deadlift

3

5 reps

RPE 6

2

Squat (Paused)

3

5 reps

RPE 6

3

Glute Bridge (Dumbbell)

3

15 reps

RPE 7

4

Walking Lunge

3

15 reps

RPE 8

Day 1

1

Tempo Deadlift

4

4 reps

RPE 6

2

Squat (Paused)

4

4 reps

RPE 6

3

Glute Bridge (Dumbbell)

3

12 reps

RPE 7

4

Walking Lunge

3

15 reps

RPE 8

Day 1

1

Tempo Deadlift

4

4 reps

RPE 7

2

Squat (Paused)

4

4 reps

RPE 7

3

Glute Bridge (Dumbbell)

3

12 reps

RPE 7

4

Walking Lunge

3

15 reps

RPE 8

Day 2

1

Lat Pulldown

3

12 reps

RPE 6

2

Bench Press (Barbell)

3

10 reps

RPE 6

3

Hammer Curl

3

15 reps

RPE 8

4

Seated Shoulder Press (Dumbbell)

3

15 reps

RPE 6

Day 2

1

Lat Pulldown

4

12 reps

RPE 6

2

Bench Press (Barbell)

3

10 reps

RPE 7

3

Hammer Curl

3

15 reps

RPE 8

4

Seated Shoulder Press (Dumbbell)

3

15 reps

RPE 7

Day 2

1

Lat Pulldown

4

10 reps

RPE 7

2

Bench Press (Barbell)

3

8 reps

RPE 7

3

Hammer Curl

3

12 reps

RPE 9

4

Seated Shoulder Press (Dumbbell)

3

12 reps

RPE 7

Day 2

1

Lat Pulldown

4

10 reps

RPE 8

2

Bench Press (Barbell)

3

8 reps

RPE 8

3

Hammer Curl

3

12 reps

RPE 9

4

Seated Shoulder Press (Dumbbell)

3

12 reps

RPE 7

Day 3

1

Leg Extension

3

15 reps

RPE 6

2

Leg Curl

3

15 reps

RPE 6

3

Tempo Squat (Barbell)

3

5 reps

RPE 6

4

Hip Abductor (Machine)

3

15 reps

RPE 7

5

Hip Adductor (Machine)

3

15 reps

RPE 7

Day 3

1

Leg Curl

3

15 reps

RPE 6

2

Leg Extension

3

15 reps

RPE 6

3

Tempo Squat (Barbell)

4

5 reps

RPE 6

4

Hip Abductor (Machine)

3

15 reps

RPE 7

5

Hip Adductor (Machine)

3

15 reps

RPE 7

Day 3

1

Leg Curl

3

15 reps

RPE 6

2

Leg Extension

3

15 reps

RPE 6

3

Tempo Squat (Barbell)

4

4 reps

RPE 6

4

Hip Abductor (Machine)

3

12 reps

RPE 8

5

Hip Adductor (Machine)

3

12 reps

RPE 8

Day 3

1

Leg Curl

3

15 reps

RPE 6

2

Leg Extension

3

15 reps

RPE 6

3

Tempo Squat (Barbell)

4

4 reps

RPE 7

4

Hip Abductor (Machine)

3

12 reps

RPE 8

5

Hip Adductor (Machine)

3

12 reps

RPE 8

Day 4

1

Tempo Bench

3

5 reps

RPE 6

2

Bent Over Row (Barbell)

3

8 reps

RPE 6

3

Dip (Weighted)

3

12 reps

RPE 7

4

Preacher Curl (Dumbbell)

3

15 reps

RPE 8

5

Lateral Raise (Dumbbell)

3

15 reps

RPE 8

Day 4

1

Tempo Bench

3

5 reps

RPE 6

2

Bent Over Row (Barbell)

4

8 reps

RPE 6

3

Dip (Weighted)

4

12 reps

RPE 7

4

Preacher Curl (Dumbbell)

3

15 reps

RPE 8

5

Lateral Raise (Dumbbell)

3

15 reps

RPE 8

Day 4

1

Tempo Bench

4

4 reps

RPE 7

2

Bent Over Row (Barbell)

3

1

6 reps

8 reps

RPE 7

RPE 7

3

Dip (Weighted)

4

10 reps

RPE 7

4

Preacher Curl (Dumbbell)

3

12 reps

RPE 8

5

Lateral Raise (Dumbbell)

3

12 reps

RPE 8

Day 4

1

Tempo Bench

4

4 reps

RPE 7

2

Bent Over Row (Barbell)

3

1

6 reps

8 reps

RPE 8

RPE 8

3

Dip (Weighted)

4

10 reps

RPE 8

4

Preacher Curl (Dumbbell)

3

12 reps

RPE 8

5

Lateral Raise (Dumbbell)

3

12 reps

RPE 8

Day 1

1

Squat (Barbell)

1 Set

1 Reps

@9

2

Bench Press (Barbell)

1 Set

1 Reps

@9

3

Pull-Up (Weighted)

1 Set

1 Reps

@9

Day 3

1

Leg Extension

3 Sets

15 Reps

@6

2

Leg Curl

3 Sets

15 Reps

@6

3

Tempo Squat (Barbell)

3 Sets

5 Reps

@6

4

Hip Abductor (Machine)

3 Sets

15 Reps

@7

5

Hip Adductor (Machine)

3 Sets

15 Reps

@7

Day 4

1

Tempo Bench

3 Sets

5 Reps

@6

2

Bent Over Row (Barbell)

3 Sets

8 Reps

@6

3

Dip (Weighted)

3 Sets

12 Reps

@7

4

Preacher Curl (Dumbbell)

3 Sets

15 Reps

@8

5

Lateral Raise (Dumbbell)

3 Sets

15 Reps

@8

Day 2

1

Lat Pulldown

3 Sets

12 Reps

@6

2

Bench Press (Barbell)

3 Sets

10 Reps

@6

3

Hammer Curl

3 Sets

15 Reps

@8

4

Seated Shoulder Press (Dumbbell)

3 Sets

15 Reps

@6