Free personalized workout plan

The Wrestler

By Luna Collacchi

Experience

Advanced (3+ years)

Days per week

3 days

Time

80 minutes

Genders

Female, Male

Goals

Athletic Performance (Female | Male)
Gain Strength (Female | Male)
Description

For Wrestlers and wrestling aficionados, not to be attempted without prior experience or the need to perform at this level of fitness, preferably with a high level of accountability weather that be an

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Equipment

Bands, Barbell, Bodyweight, Cable, Dumbbell, Pull up bar, Trap Bar

Average Exertion

60%

Average Cardio Intensity

40%

Workout Type

Full Body

Experience

Advanced (3+ years)

Time

80 minutes

Genders

Female, Male

Days per week

3 days

Goals

Athletic Performance (Female | Male)
Gain Strength (Female | Male)
Description

For Wrestlers and wrestling aficionados, not to be attempted without prior experience or the need to perform at this level of fitness, preferably with a high level of accountability weather that be an

Show More

Equipment

Bands, Barbell, Bodyweight, Cable, Dumbbell, Pull up bar, Trap Bar

Avg Exertion

60%

Workout Type

Full Body

Avg Cardio Intensity

40%

Workout Overview

Week 1


Warm up: 15 minutes warm-up time.

General: Russian Plank 10 seconds 3x with as 5 seconds rest.

Specific: Spider warm up to 3x 30 secs, 3 Plank with 3 limbs, Arm rotations while opening and closing the hands for 30 Seconds 3x, Ice skaters 3x 30 seconds.

ExerciseSetsRepsRestNotes
1. Walking Dumbbell Lunge3 sets15 reps60s
2. Dumbbell Bench Press
Dumbbell Bench Press
3 sets12 reps60s
3. Zercher Squat3 sets15, 12, 12 reps60s
4. Pallof Press3 sets12 reps65s
5. Pull-up3 sets12 reps60s
-Thick rope pull up
6. Yoga Push Up3 sets12 reps45s
7. Trap-Bar Deadlift3 sets12 reps60s
-Trap Bar Deadlift with Isometric Holds
8. Army Crawls with Gliders
Army Crawls with Gliders
3 sets12 reps60s
9. Sprawl to Push Up3 sets12 reps60s

Warm up: 15 minutes warm-up time.

General: Russian Plank 10 seconds 3x with as 5 seconds rest.

Specific: Spider warm up to 3x 30 secs, 3 Plank with 3 limbs, Arm rotations while opening and closing the hands for 30 Seconds 3x, Ice skaters 3x 30 seconds.

ExerciseSetsRepsRestNotes
1. Walking Dumbbell Lunge3 sets15 reps60s
2. Dumbbell Bench Press
Dumbbell Bench Press
3 sets12 reps60s
3. Zercher Squat3 sets15, 12, 12 reps60s
4. Pallof Press3 sets12 reps65s
5. Pull-up3 sets12 reps60s
-Thick rope pull up
6. Yoga Push Up3 sets12 reps45s
7. Trap-Bar Deadlift3 sets12 reps60s
-Trap Bar Deadlift with Isometric Holds
8. Army Crawls with Gliders
Army Crawls with Gliders
3 sets12 reps60s
9. Sprawl to Push Up3 sets12 reps60s

Warm up: 15 minutes warm-up time.

General: Russian Plank 10 seconds 3x with as 5 seconds rest.

Specific: Spider warm up to 3x 30 secs, 3 Plank with 3 limbs, Arm rotations while opening and closing the hands for 30 Seconds 3x, Ice skaters 3x 30 seconds.

ExerciseSetsRepsRestNotes
1. Walking Dumbbell Lunge3 sets15 reps60s
2. Dumbbell Bench Press
Dumbbell Bench Press
3 sets12 reps60s
3. Zercher Squat3 sets15, 12, 12 reps60s
4. Pallof Press3 sets12 reps65s
5. Pull-up3 sets12 reps60s
-Thick rope pull up
6. Yoga Push Up3 sets12 reps45s
7. Trap-Bar Deadlift3 sets12 reps60s
-Trap Bar Deadlift with Isometric Holds
8. Army Crawls with Gliders
Army Crawls with Gliders
3 sets12 reps60s
9. Sprawl to Push Up3 sets12 reps60s

Week 2


Warm up: 15 minutes warm-up time.

General: Russian Plank 10 seconds 3x with as 5 seconds rest.

Specific: Spider warm up to 3x 30 secs, 3 Plank with 3 limbs, Arm rotations while opening and closing the hands for 30 Seconds 3x, Ice skaters 3x 30 seconds.

ExerciseSetsRepsRestNotes
1. Walking Dumbbell Lunge3 sets15 reps60s
2. Dumbbell Bench Press
Dumbbell Bench Press
3 sets12 reps60s
3. Zercher Squat3 sets15, 12, 12 reps60s
4. Pallof Press3 sets12 reps65s
5. Pull-up3 sets12 reps60s
-Thick rope pull up
6. Yoga Push Up3 sets12 reps45s
7. Trap-Bar Deadlift3 sets12 reps60s
-Trap Bar Deadlift with Isometric Holds
8. Army Crawls with Gliders
Army Crawls with Gliders
3 sets12 reps60s
9. Sprawl to Push Up3 sets12 reps60s

Warm up: 15 minutes warm-up time.

General: Russian Plank 10 seconds 3x with as 5 seconds rest.

Specific: Spider warm up to 3x 30 secs, 3 Plank with 3 limbs, Arm rotations while opening and closing the hands for 30 Seconds 3x, Ice skaters 3x 30 seconds.

ExerciseSetsRepsRestNotes
1. Walking Dumbbell Lunge3 sets15 reps60s
2. Dumbbell Bench Press
Dumbbell Bench Press
3 sets12 reps60s
3. Zercher Squat3 sets15, 12, 12 reps60s
4. Pallof Press3 sets12 reps65s
5. Pull-up3 sets12 reps60s
-Thick rope pull up
6. Yoga Push Up3 sets12 reps45s
7. Trap-Bar Deadlift3 sets12 reps60s
-Trap Bar Deadlift with Isometric Holds
8. Army Crawls with Gliders
Army Crawls with Gliders
3 sets12 reps60s
9. Sprawl to Push Up3 sets12 reps60s

Warm up: 15 minutes warm-up time.

General: Russian Plank 10 seconds 3x with as 5 seconds rest.

Specific: Spider warm up to 3x 30 secs, 3 Plank with 3 limbs, Arm rotations while opening and closing the hands for 30 Seconds 3x, Ice skaters 3x 30 seconds.

ExerciseSetsRepsRestNotes
1. Walking Dumbbell Lunge3 sets15 reps60s
2. Dumbbell Bench Press
Dumbbell Bench Press
3 sets12 reps60s
3. Zercher Squat3 sets15, 12, 12 reps60s
4. Pallof Press3 sets12 reps65s
5. Pull-up3 sets12 reps60s
-Thick rope pull up
6. Yoga Push Up3 sets12 reps45s
7. Trap-Bar Deadlift3 sets12 reps60s
-Trap Bar Deadlift with Isometric Holds
8. Army Crawls with Gliders
Army Crawls with Gliders
3 sets12 reps60s
9. Sprawl to Push Up3 sets12 reps60s

Week 3


Warm up: 15 minutes warm-up time.

General: Russian Plank 10 seconds 3x with as 5 seconds rest.

Specific: Spider warm up to 3x 30 secs, 3 Plank with 3 limbs, Arm rotations while opening and closing the hands for 30 Seconds 3x, Ice skaters 3x 30 seconds.

ExerciseSetsRepsRestNotes
1. Walking Dumbbell Lunge3 sets15 reps60s
2. Dumbbell Bench Press
Dumbbell Bench Press
3 sets12 reps60s
3. Zercher Squat3 sets15, 12, 12 reps60s
4. Pallof Press3 sets12 reps65s
5. Pull-up3 sets12 reps60s
-Thick rope pull up
6. Yoga Push Up3 sets12 reps45s
7. Trap-Bar Deadlift3 sets12 reps60s
-Trap Bar Deadlift with Isometric Holds
8. Army Crawls with Gliders
Army Crawls with Gliders
3 sets12 reps60s
9. Sprawl to Push Up3 sets12 reps60s

Warm up: 15 minutes warm-up time.

General: Russian Plank 10 seconds 3x with as 5 seconds rest.

Specific: Spider warm up to 3x 30 secs, 3 Plank with 3 limbs, Arm rotations while opening and closing the hands for 30 Seconds 3x, Ice skaters 3x 30 seconds.

ExerciseSetsRepsRestNotes
1. Walking Dumbbell Lunge3 sets15 reps60s
2. Dumbbell Bench Press
Dumbbell Bench Press
3 sets12 reps60s
3. Zercher Squat3 sets15, 12, 12 reps60s
4. Pallof Press3 sets12 reps65s
5. Pull-up3 sets12 reps60s
-Thick rope pull up
6. Yoga Push Up3 sets12 reps45s
7. Trap-Bar Deadlift3 sets12 reps60s
-Trap Bar Deadlift with Isometric Holds
8. Army Crawls with Gliders
Army Crawls with Gliders
3 sets12 reps60s
9. Sprawl to Push Up3 sets12 reps60s

Warm up: 15 minutes warm-up time.

General: Russian Plank 10 seconds 3x with as 5 seconds rest.

Specific: Spider warm up to 3x 30 secs, 3 Plank with 3 limbs, Arm rotations while opening and closing the hands for 30 Seconds 3x, Ice skaters 3x 30 seconds.

ExerciseSetsRepsRestNotes
1. Walking Dumbbell Lunge3 sets15 reps60s
2. Dumbbell Bench Press
Dumbbell Bench Press
3 sets12 reps60s
3. Zercher Squat3 sets15, 12, 12 reps60s
4. Pallof Press3 sets12 reps65s
5. Pull-up3 sets12 reps60s
-Thick rope pull up
6. Yoga Push Up3 sets12 reps45s
7. Trap-Bar Deadlift3 sets12 reps60s
-Trap Bar Deadlift with Isometric Holds
8. Army Crawls with Gliders
Army Crawls with Gliders
3 sets12 reps60s
9. Sprawl to Push Up3 sets12 reps60s

Week 4


Warm up: 15 minutes total warm-up time.

General: Shadow Kickboxing 10 seconds 3x

Specific: Shadow Boxing with sprints ending with 10 seconds

rest.

ExerciseSetsRepsRestNotes
1. Dumbbell Bench Press
Dumbbell Bench Press
3 sets12, 15, 12 reps45s
2. General Side Plank
General Side Plank
3 sets15, 12, 12 reps60s
-Side plank with Hip Abduction
3. Barbell Squat3 sets15 reps60s
-Barbell Back Squat with Isometric Hold
4. V-up3 sets20, 15, 12 reps60s
5. Bodyweight Side Lunge3 sets12 reps60s
-Side Lunge and Turn with Isometric Hold
6. Kneeling Wood Chops with Resistance Band
Kneeling Wood Chops with Resistance Band
3 sets12 reps60s
7. Resistance Band Sprints1 set1 reps60s
8. Resistance Band Assisted Pull Up (From Foot)3 sets15 reps60s
-30 sec Isometric hold at the end of each set

Warm up: 15 minutes total warm-up time.

General: Shadow Kickboxing 10 seconds 3x

Specific: Shadow Boxing with sprints ending with 10 seconds

rest.

ExerciseSetsRepsRestNotes
1. Dumbbell Bench Press
Dumbbell Bench Press
3 sets12, 15, 12 reps45s
2. General Side Plank
General Side Plank
3 sets15, 12, 12 reps60s
-Side plank with Hip Abduction
3. Barbell Squat3 sets15 reps60s
-Barbell Back Squat with Isometric Hold
4. V-up3 sets20, 15, 12 reps60s
5. Bodyweight Side Lunge3 sets12 reps60s
-Side Lunge and Turn with Isometric Hold
6. Kneeling Wood Chops with Resistance Band
Kneeling Wood Chops with Resistance Band
3 sets12 reps60s
7. Resistance Band Sprints1 set1 reps60s
8. Resistance Band Assisted Pull Up (From Foot)3 sets15 reps60s
-30 sec Isometric hold at the end of each set

Warm up: 15 minutes total warm-up time.

General: Shadow Kickboxing 10 seconds 3x

Specific: Shadow Boxing with sprints ending with 10 seconds

rest.

ExerciseSetsRepsRestNotes
1. Dumbbell Bench Press
Dumbbell Bench Press
3 sets12, 15, 12 reps45s
2. General Side Plank
General Side Plank
3 sets15, 12, 12 reps60s
-Side plank with Hip Abduction
3. Barbell Squat3 sets15 reps60s
-Barbell Back Squat with Isometric Hold
4. V-up3 sets20, 15, 12 reps60s
5. Bodyweight Side Lunge3 sets12 reps60s
-Side Lunge and Turn with Isometric Hold
6. Kneeling Wood Chops with Resistance Band
Kneeling Wood Chops with Resistance Band
3 sets12 reps60s
7. Resistance Band Sprints1 set1 reps60s
8. Resistance Band Assisted Pull Up (From Foot)3 sets15 reps60s
-30 sec Isometric hold at the end of each set

Week 5


Warm up: 15 minutes total warm-up time.

General: Shadow Kickboxing 10 seconds 3x

Specific: Shadow Boxing with sprints ending with 10 seconds

rest.

ExerciseSetsRepsRestNotes
1. Dumbbell Bench Press
Dumbbell Bench Press
3 sets12, 15, 12 reps45s
2. General Side Plank
General Side Plank
3 sets15, 12, 12 reps60s
-Side plank with Hip Abduction
3. Barbell Squat3 sets15 reps60s
-Barbell Back Squat with Isometric Hold
4. V-up3 sets20, 15, 12 reps60s
5. Bodyweight Side Lunge3 sets12 reps60s
-Side Lunge and Turn with Isometric Hold
6. Kneeling Wood Chops with Resistance Band
Kneeling Wood Chops with Resistance Band
3 sets12 reps60s
7. Resistance Band Sprints1 set1 reps60s
8. Resistance Band Assisted Pull Up (From Foot)3 sets15 reps60s
-30 sec Isometric hold at the end of each set

Warm up: 15 minutes total warm-up time.

General: Shadow Kickboxing 10 seconds 3x

Specific: Shadow Boxing with sprints ending with 10 seconds

rest.

ExerciseSetsRepsRestNotes
1. Dumbbell Bench Press
Dumbbell Bench Press
3 sets12, 15, 12 reps45s
2. General Side Plank
General Side Plank
3 sets15, 12, 12 reps60s
-Side plank with Hip Abduction
3. Barbell Squat3 sets15 reps60s
-Barbell Back Squat with Isometric Hold
4. V-up3 sets20, 15, 12 reps60s
5. Bodyweight Side Lunge3 sets12 reps60s
-Side Lunge and Turn with Isometric Hold
6. Kneeling Wood Chops with Resistance Band
Kneeling Wood Chops with Resistance Band
3 sets12 reps60s
7. Resistance Band Sprints1 set1 reps60s
8. Resistance Band Assisted Pull Up (From Foot)3 sets15 reps60s
-30 sec Isometric hold at the end of each set

Warm up: 15 minutes total warm-up time.

General: Shadow Kickboxing 10 seconds 3x

Specific: Shadow Boxing with sprints ending with 10 seconds

rest.

ExerciseSetsRepsRestNotes
1. Dumbbell Bench Press
Dumbbell Bench Press
3 sets12, 15, 12 reps45s
2. General Side Plank
General Side Plank
3 sets15, 12, 12 reps60s
-Side plank with Hip Abduction
3. Barbell Squat3 sets15 reps60s
-Barbell Back Squat with Isometric Hold
4. V-up3 sets20, 15, 12 reps60s
5. Bodyweight Side Lunge3 sets12 reps60s
-Side Lunge and Turn with Isometric Hold
6. Kneeling Wood Chops with Resistance Band
Kneeling Wood Chops with Resistance Band
3 sets12 reps60s
7. Resistance Band Sprints1 set1 reps60s
8. Resistance Band Assisted Pull Up (From Foot)3 sets15 reps60s
-30 sec Isometric hold at the end of each set

Week 6


Warm up: 15 minutes total warm-up time.

General: Shadow Kickboxing 10 seconds 3x

Specific: Shadow Boxing with sprints ending with 10 seconds

rest.

ExerciseSetsRepsRestNotes
1. Dumbbell Bench Press
Dumbbell Bench Press
3 sets12, 15, 12 reps45s
2. General Side Plank
General Side Plank
3 sets15, 12, 12 reps60s
-Side plank with Hip Abduction
3. Barbell Squat3 sets15 reps60s
-Barbell Back Squat with Isometric Hold
4. V-up3 sets20, 15, 12 reps60s
5. Bodyweight Side Lunge3 sets12 reps60s
-Side Lunge and Turn with Isometric Hold
6. Kneeling Wood Chops with Resistance Band
Kneeling Wood Chops with Resistance Band
3 sets12 reps60s
7. Resistance Band Sprints1 set1 reps60s
8. Resistance Band Assisted Pull Up (From Foot)3 sets15 reps60s
-30 sec Isometric hold at the end of each set

Warm up: 15 minutes total warm-up time.

General: Shadow Kickboxing 10 seconds 3x

Specific: Shadow Boxing with sprints ending with 10 seconds

rest.

ExerciseSetsRepsRestNotes
1. Dumbbell Bench Press
Dumbbell Bench Press
3 sets12, 15, 12 reps45s
2. General Side Plank
General Side Plank
3 sets15, 12, 12 reps60s
-Side plank with Hip Abduction
3. Barbell Squat3 sets15 reps60s
-Barbell Back Squat with Isometric Hold
4. V-up3 sets20, 15, 12 reps60s
5. Bodyweight Side Lunge3 sets12 reps60s
-Side Lunge and Turn with Isometric Hold
6. Kneeling Wood Chops with Resistance Band
Kneeling Wood Chops with Resistance Band
3 sets12 reps60s
7. Resistance Band Sprints1 set1 reps60s
8. Resistance Band Assisted Pull Up (From Foot)3 sets15 reps60s
-30 sec Isometric hold at the end of each set

Warm up: 15 minutes total warm-up time.

General: Shadow Kickboxing 10 seconds 3x

Specific: Shadow Boxing with sprints ending with 10 seconds

rest.

ExerciseSetsRepsRestNotes
1. Dumbbell Bench Press
Dumbbell Bench Press
3 sets12, 15, 12 reps45s
2. General Side Plank
General Side Plank
3 sets15, 12, 12 reps60s
-Side plank with Hip Abduction
3. Barbell Squat3 sets15 reps60s
-Barbell Back Squat with Isometric Hold
4. V-up3 sets20, 15, 12 reps60s
5. Bodyweight Side Lunge3 sets12 reps60s
-Side Lunge and Turn with Isometric Hold
6. Kneeling Wood Chops with Resistance Band
Kneeling Wood Chops with Resistance Band
3 sets12 reps60s
7. Resistance Band Sprints1 set1 reps60s
8. Resistance Band Assisted Pull Up (From Foot)3 sets15 reps60s
-30 sec Isometric hold at the end of each set

Date Created: 1/7/19, 12:50 PM


Last Updated: 9/12/20, 9:35 PM

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