Wrestling Workout Plan

4 Weeks / 4 Days per Week / Expert

6 ratings

Workout Summary

This wrestling workout plan is designed to build strength, improve cardio, burn fat, and sculpt yourself into a ripped wrestling machine. Wrestling requires tremendous amounts of endurance and strength to dominate your opponent, it is non-stop action that can wear down even the most physically fi... more

This wrestling workout plan is designed to build strength, improve cardio, burn fat, and sculpt yourself into a ripped wrestling machine. Wrestling requires tremendous amounts of endurance and strength to dominate your opponent, it is non-stop action that can wear down even the most physically fit individuals.

Wrestling fitness requires a mixture of weight training, cardio, and plyometrics. Many wrestling weight lifting plans do not combine all these important aspects and for that reason the results are less than dramatic. Each exercise in this wrestling workout is chosen to maximize your ability to successfully utilize your skills as a wrestler, allowing your biggest focus to be on technique and skill, not strength and endurance.

This wrestling weight lifting plan consists of four individual workouts that are broken up into lower and upper body. Be sure you have at least one day rest between workouts of the same body parts (i.e. upper or lower body). A good workout schedule would be Mon, Tu,Thur, Fri in the order each workout is listed.

The use of supersets are crucial to this plan and allows for increased fat burning, cardio and muscle growth by skyrocketing your metabolism. The reps are higher because this wrestling workout is more focused on building lean muscle and burning fat, if you want to focus more on strength then lower the reps down to the 6-8 range for all the compound movements. Start following this wrestling workout plan today!

Wrestling Workout Plan

4 Weeks / 4 Days per Week / Expert

6 ratings
Wrestling Workout Plan

Wrestling Workout Plan

4 Weeks / 4 Days per Week / Expert

6 ratings

Workout Summary

This wrestling workout plan is designed to build strength, improve cardio, burn fat, and sculpt yourself into a ripped wrestling machine. Wrestling requires tremendous amounts of endurance and strength to dominate your opponent, it is non-stop action that can wear down even the most physically fi... more

This wrestling workout plan is designed to build strength, improve cardio, burn fat, and sculpt yourself into a ripped wrestling machine. Wrestling requires tremendous amounts of endurance and strength to dominate your opponent, it is non-stop action that can wear down even the most physically fit individuals.

Wrestling fitness requires a mixture of weight training, cardio, and plyometrics. Many wrestling weight lifting plans do not combine all these important aspects and for that reason the results are less than dramatic. Each exercise in this wrestling workout is chosen to maximize your ability to successfully utilize your skills as a wrestler, allowing your biggest focus to be on technique and skill, not strength and endurance.

This wrestling weight lifting plan consists of four individual workouts that are broken up into lower and upper body. Be sure you have at least one day rest between workouts of the same body parts (i.e. upper or lower body). A good workout schedule would be Mon, Tu,Thur, Fri in the order each workout is listed.

The use of supersets are crucial to this plan and allows for increased fat burning, cardio and muscle growth by skyrocketing your metabolism. The reps are higher because this wrestling workout is more focused on building lean muscle and burning fat, if you want to focus more on strength then lower the reps down to the 6-8 range for all the compound movements. Start following this wrestling workout plan today!

Workout Goals

  • Gain Strength
  • Get Ripped
  • Improve Cardio
  • Lose Weight

Equipment Needed

  • Chin-Up Bar
  • Dip/Chin-Up Machine
  • Barbell
  • Squat Rack
  • Dumbbells
  • Kettlebells
Show All
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Calves / Beginner
1 sets, 00:10:00
1 -- 00:10:00 -- -- --:--
Default
Quads / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
3 sets, 20 reps3.00 <span>mi</span> , 00:00:30
3 3.00 mi 00:00:30 20 -- --:--
Default
Quads / Intermediate
3 sets, 5 reps, 01:00 rest
3 -- --:--:-- 5 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Perform jump rope at medium-fast pace to loosen up your body and to raise your metabolic rate.

The reps given for sprints is set up so that one rep equals 40 yards of sprinting. Sprint 40 yards for one rep then walk back to the starting line and sprint 40 yards again for rep #2, etc.

Be sure to STRETCH after you have completed this wrestling workout. This is very important and will help in your recovery, prevent injury, and keep your muscles loose. Stretch for about 10 minutes.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Forearms secondary Groin secondary Traps secondary Neck secondary Lats primary Triceps primary Shoulders primary Middle back primary Quads primary Abs primary Chest primary Calves primary Obliques primary Hamstrings primary Biceps primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Lats / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Middle Back / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Chest / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Expert
2 sets, 15 reps
2 -- --:--:-- 15 -- --:--
Default
Abs / Intermediate
2 sets, 20 reps, 01:00 rest
2 -- --:--:-- 20 -- 01:00
Default
Obliques / Expert
2 sets, 20 reps, 01:00 rest
2 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Look to improve each workout by reducing rest time and/or increasing reps. Don't cheat yourself. Perform each core abdominal exercise with proper form.

Be sure to STRETCH after you have completed this wrestling workout. This is very important and will help in your recovery, prevent injury, and keep your muscles loose. Stretch for about 10 minutes.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Forearms secondary Groin secondary Traps secondary Neck secondary Lats primary Triceps primary Shoulders primary Middle back primary Quads primary Abs primary Chest primary Calves primary Obliques primary Hamstrings primary Biceps primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Calves / Intermediate
00:10:00
-- -- 00:10:00 -- -- --:--
Default
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
2.50 <span>mi</span> ,
-- 2.50 mi --:--:-- -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Perform jump rope at medium-fast pace to loosen up your body and to raise your metabolic rate.

The reps given for sprints is set up so that one rep equals 40 yards of sprinting. Sprint 40 yards for one rep then walk back to the starting line and sprint 40 yards again for rep #2, etc.

Be sure to STRETCH after you have completed this wrestling workout. This is very important and will help in your recovery, prevent injury, and keep your muscles loose. Stretch for about 10 minutes.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Forearms secondary Groin secondary Traps secondary Neck secondary Lats primary Triceps primary Shoulders primary Middle back primary Quads primary Abs primary Chest primary Calves primary Obliques primary Hamstrings primary Biceps primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Chest / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Middle Back / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Lats / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Biceps / Expert
3 sets, 1 reps, 01:00 rest
3 -- --:--:-- 1 -- 01:00
Default
Lower Back / Beginner
2 sets, 15 reps
2 -- --:--:-- 15 -- --:--
Default
Abs / Intermediate
2 sets, 00:01:00, 01:00 rest
2 -- 00:01:00 -- -- 01:00
Default
Abs / Expert
2 sets, 15 reps
2 -- --:--:-- 15 -- --:--
Favicon 194x194
Abs / Intermediate
2 sets, 20 reps, 01:00 rest
2 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Look to improve each workout by reducing rest time and/or increasing reps. Don't cheat yourself. Perform each core abdominal exercise with proper form.

Be sure to STRETCH after you have completed this wrestling workout. This is very important and will help in your recovery, prevent injury, and keep your muscles loose. Stretch for about 10 minutes.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Forearms secondary Groin secondary Traps secondary Neck secondary Lats primary Triceps primary Shoulders primary Middle back primary Quads primary Abs primary Chest primary Calves primary Obliques primary Hamstrings primary Biceps primary Lower back primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Calves / Beginner
1 sets, 00:10:00
1 -- 00:10:00 -- -- --:--
Default
Quads / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Perform jump rope at medium-fast pace to loosen up your body and to raise your metabolic rate.

The reps given for sprints is set up so that one rep equals 40 yards of sprinting. Sprint 40 yards for one rep then walk back to the starting line and sprint 40 yards again for rep #2, etc.

Be sure to STRETCH after you have completed this wrestling workout. This is very important and will help in your recovery, prevent injury, and keep your muscles loose. Stretch for about 10 minutes.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Forearms secondary Groin secondary Traps secondary Neck secondary Lats primary Triceps primary Shoulders primary Middle back primary Quads primary Abs primary Chest primary Calves primary Obliques primary Hamstrings primary Biceps primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Lats / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Middle Back / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Chest / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Expert
2 sets, 15 reps
2 -- --:--:-- 15 -- --:--
Default
Abs / Intermediate
2 sets, 20 reps, 01:00 rest
2 -- --:--:-- 20 -- 01:00
Default
Obliques / Expert
2 sets, 20 reps, 01:00 rest
2 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Look to improve each workout by reducing rest time and/or increasing reps. Don't cheat yourself. Perform each core abdominal exercise with proper form.

Be sure to STRETCH after you have completed this wrestling workout. This is very important and will help in your recovery, prevent injury, and keep your muscles loose. Stretch for about 10 minutes.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Forearms secondary Groin secondary Traps secondary Neck secondary Lats primary Triceps primary Shoulders primary Middle back primary Quads primary Abs primary Chest primary Calves primary Obliques primary Hamstrings primary Biceps primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Calves / Intermediate
00:10:00
-- -- 00:10:00 -- -- --:--
Default
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
2.50 <span>mi</span> ,
-- 2.50 mi --:--:-- -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Perform jump rope at medium-fast pace to loosen up your body and to raise your metabolic rate.

The reps given for sprints is set up so that one rep equals 40 yards of sprinting. Sprint 40 yards for one rep then walk back to the starting line and sprint 40 yards again for rep #2, etc.

Be sure to STRETCH after you have completed this wrestling workout. This is very important and will help in your recovery, prevent injury, and keep your muscles loose. Stretch for about 10 minutes.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Forearms secondary Groin secondary Traps secondary Neck secondary Lats primary Triceps primary Shoulders primary Middle back primary Quads primary Abs primary Chest primary Calves primary Obliques primary Hamstrings primary Biceps primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Chest / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Middle Back / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Lats / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Biceps / Expert
3 sets, 1 reps, 01:00 rest
3 -- --:--:-- 1 -- 01:00
Default
Lower Back / Beginner
2 sets, 15 reps
2 -- --:--:-- 15 -- --:--
Default
Abs / Intermediate
2 sets, 00:01:30, 01:00 rest
2 -- 00:01:30 -- -- 01:00
Default
Abs / Expert
2 sets, 15 reps
2 -- --:--:-- 15 -- --:--
Favicon 194x194
Abs / Intermediate
2 sets, 20 reps, 01:00 rest
2 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Look to improve each workout by reducing rest time and/or increasing reps. Don't cheat yourself. Perform each core abdominal exercise with proper form.

Be sure to STRETCH after you have completed this wrestling workout. This is very important and will help in your recovery, prevent injury, and keep your muscles loose. Stretch for about 10 minutes.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Forearms secondary Groin secondary Traps secondary Neck secondary Lats primary Triceps primary Shoulders primary Middle back primary Quads primary Abs primary Chest primary Calves primary Obliques primary Hamstrings primary Biceps primary Lower back primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Calves / Beginner
1 sets, 00:10:00
1 -- 00:10:00 -- -- --:--
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
3 sets, 25 reps
3 -- --:--:-- 25 -- --:--
Default
Quads / Intermediate
3 sets, 7 reps, 01:00 rest
3 -- --:--:-- 7 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Perform jump rope at medium-fast pace to loosen up your body and to raise your metabolic rate.

The reps given for sprints is set up so that one rep equals 40 yards of sprinting. Sprint 40 yards for one rep then walk back to the starting line and sprint 40 yards again for rep #2, etc.

Be sure to STRETCH after you have completed this wrestling workout. This is very important and will help in your recovery, prevent injury, and keep your muscles loose. Stretch for about 10 minutes.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Forearms secondary Groin secondary Traps secondary Neck secondary Lats primary Triceps primary Shoulders primary Middle back primary Quads primary Abs primary Chest primary Calves primary Obliques primary Hamstrings primary Biceps primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Lats / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Middle Back / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Chest / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Expert
2 sets, 20 reps
2 -- --:--:-- 20 -- --:--
Default
Abs / Intermediate
2 sets, 25 reps, 01:00 rest
2 -- --:--:-- 25 -- 01:00
Default
Obliques / Expert
2 sets, 25 reps, 01:00 rest
2 -- --:--:-- 25 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Look to improve each workout by reducing rest time and/or increasing reps. Don't cheat yourself. Perform each core abdominal exercise with proper form.

Be sure to STRETCH after you have completed this wrestling workout. This is very important and will help in your recovery, prevent injury, and keep your muscles loose. Stretch for about 10 minutes.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Forearms secondary Groin secondary Traps secondary Neck secondary Lats primary Triceps primary Shoulders primary Middle back primary Quads primary Abs primary Chest primary Calves primary Obliques primary Hamstrings primary Biceps primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Calves / Intermediate
00:10:00
-- -- 00:10:00 -- -- --:--
Default
Hamstrings / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
3.00 <span>mi</span> ,
-- 3.00 mi --:--:-- -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Perform jump rope at medium-fast pace to loosen up your body and to raise your metabolic rate.

The reps given for sprints is set up so that one rep equals 40 yards of sprinting. Sprint 40 yards for one rep then walk back to the starting line and sprint 40 yards again for rep #2, etc.

Be sure to STRETCH after you have completed this wrestling workout. This is very important and will help in your recovery, prevent injury, and keep your muscles loose. Stretch for about 10 minutes.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Forearms secondary Groin secondary Traps secondary Neck secondary Lats primary Triceps primary Shoulders primary Middle back primary Quads primary Abs primary Chest primary Calves primary Obliques primary Hamstrings primary Biceps primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Chest / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Middle Back / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Lats / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Biceps / Expert
3 sets, 1 reps, 01:00 rest
3 -- --:--:-- 1 -- 01:00
Default
Lower Back / Beginner
2 sets, 20 reps
2 -- --:--:-- 20 -- --:--
Default
Abs / Intermediate
2 sets, 00:01:30, 01:00 rest
2 -- 00:01:30 -- -- 01:00
Default
Abs / Expert
2 sets, 20 reps
2 -- --:--:-- 20 -- --:--
Favicon 194x194
Abs / Intermediate
2 sets, 25 reps, 01:00 rest
2 -- --:--:-- 25 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Look to improve each workout by reducing rest time and/or increasing reps. Don't cheat yourself. Perform each core abdominal exercise with proper form.

Be sure to STRETCH after you have completed this wrestling workout. This is very important and will help in your recovery, prevent injury, and keep your muscles loose. Stretch for about 10 minutes.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Forearms secondary Groin secondary Traps secondary Neck secondary Lats primary Triceps primary Shoulders primary Middle back primary Quads primary Abs primary Chest primary Calves primary Obliques primary Hamstrings primary Biceps primary Lower back primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Calves / Beginner
1 sets, 00:10:00
1 -- 00:10:00 -- -- --:--
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Quads / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Quads / Intermediate
3 sets, 30 reps
3 -- --:--:-- 30 -- --:--
Default
Quads / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Perform jump rope at medium-fast pace to loosen up your body and to raise your metabolic rate.

The reps given for sprints is set up so that one rep equals 40 yards of sprinting. Sprint 40 yards for one rep then walk back to the starting line and sprint 40 yards again for rep #2, etc.

Be sure to STRETCH after you have completed this wrestling workout. This is very important and will help in your recovery, prevent injury, and keep your muscles loose. Stretch for about 10 minutes.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Forearms secondary Groin secondary Traps secondary Neck secondary Lats primary Triceps primary Shoulders primary Middle back primary Quads primary Abs primary Chest primary Calves primary Obliques primary Hamstrings primary Biceps primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Lats / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Middle Back / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Lats / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Chest / Intermediate
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Abs / Expert
2 sets, 25 reps
2 -- --:--:-- 25 -- --:--
Default
Abs / Intermediate
2 sets, 30 reps, 01:00 rest
2 -- --:--:-- 30 -- 01:00
Default
Obliques / Expert
2 sets, 30 reps, 01:00 rest
2 -- --:--:-- 30 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Look to improve each workout by reducing rest time and/or increasing reps. Don't cheat yourself. Perform each core abdominal exercise with proper form.

Be sure to STRETCH after you have completed this wrestling workout. This is very important and will help in your recovery, prevent injury, and keep your muscles loose. Stretch for about 10 minutes.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Forearms secondary Groin secondary Traps secondary Neck secondary Lats primary Triceps primary Shoulders primary Middle back primary Quads primary Abs primary Chest primary Calves primary Obliques primary Hamstrings primary Biceps primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Calves / Intermediate
00:10:00
-- -- 00:10:00 -- -- --:--
Default
Hamstrings / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Expert
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Quads / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Quads / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
3.00 <span>mi</span> ,
-- 3.00 mi --:--:-- -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Perform jump rope at medium-fast pace to loosen up your body and to raise your metabolic rate.

The reps given for sprints is set up so that one rep equals 40 yards of sprinting. Sprint 40 yards for one rep then walk back to the starting line and sprint 40 yards again for rep #2, etc.

Be sure to STRETCH after you have completed this wrestling workout. This is very important and will help in your recovery, prevent injury, and keep your muscles loose. Stretch for about 10 minutes.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Forearms secondary Groin secondary Traps secondary Neck secondary Lats primary Triceps primary Shoulders primary Middle back primary Quads primary Abs primary Chest primary Calves primary Obliques primary Hamstrings primary Biceps primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Chest / Intermediate
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Middle Back / Intermediate
3 sets, 25 reps
3 -- --:--:-- 25 -- --:--
Default
Lats / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Biceps / Expert
3 sets, 1 reps, 01:00 rest
3 -- --:--:-- 1 -- 01:00
Default
Lower Back / Beginner
2 sets, 25 reps
2 -- --:--:-- 25 -- --:--
Default
Abs / Intermediate
2 sets, 00:02:00, 01:00 rest
2 -- 00:02:00 -- -- 01:00
Default
Abs / Expert
2 sets, 25 reps
2 -- --:--:-- 25 -- --:--
Favicon 194x194
Abs / Intermediate
2 sets, 30 reps, 01:00 rest
2 -- --:--:-- 30 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Look to improve each workout by reducing rest time and/or increasing reps. Don't cheat yourself. Perform each core abdominal exercise with proper form.

Be sure to STRETCH after you have completed this wrestling workout. This is very important and will help in your recovery, prevent injury, and keep your muscles loose. Stretch for about 10 minutes.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Forearms secondary Groin secondary Traps secondary Neck secondary Lats primary Triceps primary Shoulders primary Middle back primary Quads primary Abs primary Chest primary Calves primary Obliques primary Hamstrings primary Biceps primary Lower back primary Muscles diagram

Workout Goals

  • Gain Strength
  • Get Ripped
  • Improve Cardio
  • Lose Weight

Equipment Needed

  • Chin-Up Bar
  • Dip/Chin-Up Machine
  • Barbell
  • Squat Rack
  • Dumbbells
  • Kettlebells
Show All

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Wrestling Workout Plan

Workout Goals

  • Gain Strength
  • Get Ripped
  • Improve Cardio
  • Lose Weight

Equipment Needed

  • Chin-Up Bar
  • Dip/Chin-Up Machine
  • Barbell
  • Squat Rack
  • Dumbbells
  • Kettlebells
Show All