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Wrestling Workout Plan
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Wrestling Workout Plan

4 Weeks / 4 Days per Week / Expert
  • Gain Strength
  • Get Ripped
  • Improve Cardio
  • Lose Weight
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6 ratings
A.C.E. Certified
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  • Week #1
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  • Week #3
  • Week #4
  • Day #1
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  • Day #3
  • Day #4

Wrestling Lower Body & Cardio Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
1 00:10:00 None
3 8 01:00
3 10 None
Burpee   Video icon
3 10 01:00
3 10 None
3 20 None
Sprint   Video icon
3 5 01:00

Notes:

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.

Wrestling Upper Body & Core Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
3 10 01:00
3 10 None
3 10 01:00
3 10 01:00
Chin-Up   Video icon
3 10 01:00
3 10 None
3 15 01:00
2 15 None
2 20 01:00
2 20 01:00

Notes:

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.

Wrestling Lower Body & Cardio Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
0.00 miles 00:10:00 None
3 10 01:00
3 10 01:00
3 10 01:00
3 10 None
Burpee   Video icon
3 10 None
3 10 01:00
Running   Video icon
2.50 miles -- None

Notes:

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.

Wrestling Upper Body & Core Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
3 10 None
3 15 01:00
3 15 None
Pull-Up   Video icon
3 10 01:00
3 10 None
21's   Video icon
3 1 01:00
2 15 None
Plank   Video icon
2 00:01:00 01:00
2 15 None
2 20 01:00

Notes:

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.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Shoulders blue Abs blue Glutes blue Hamstrings blue Hipflexors blue Chest blue Forearms blue Quads blue Calves blue Triceps blue Middleback blue Lowerback blue Groin blue Neck blue Traps blue Biceps blue Lats blue Quads orange Calves orange
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