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Off-season Wrestling Phase 2

by Treyton H.

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
    Feb 17, 2025 06:32
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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
-