Rules: 1) if you dont have

time to finish all

exercises, complete the
* exercises.

Name:
Date:
Exercise:
Bench*
Squat*
Shrug
4 way neck
Sit ups
Seated Shoulder press
Bicep Curls
Hang Pulls*
Stiff Leg Deadlifts
Date:
Exercise
Power Clean*
D.B. Incline Press
Lunge*
Leg Curls
Seated Rows
Ab Crunch
Lat Pull Downs
Iso Grip Holds
Calf Raises
Deadlifts*
Reverse Arm Curls

Name:
Date:
Exercise:
Bench*
Squat*
Shrug
4 way neck
Sit ups
Seated Shoulder press
Bicep Curls
Hang Pulls*

I-44
Wrestling Club
8 week Strength
Training Program

Rule 2) Write down

every set and rep and
refer back to select
weights for repeating
workouts.

Sets
4
4
3
3
3
3
3
4
3

Mon.
Reps
12-15
12-15
10-12
10-12
20-25
10-12
10-12
12-15
10-12

Day 1
Set 1

Set 2

Set 3

Set

Sets
4
4
3
3
4
3
4
3
3
4
3

Tues.
Reps
8-10
8-10
8-10
8-10
8-10
20-25
8-10
:45
8-10
8-10
8-10

Day 2
Set 1

Set 2

Set 3

Set

Sets
4
4
3
3
3
3
3
4

Wed.
Reps
4-6
4-6
8-10
8-10
20-25
8-10
8-10
4-6

Day 3
Set 1

Set 2

Set 3

Set

Rules: 1) if you dont have

time to finish all
exercises, complete the
* exercises.

Stiff Leg Deadlifts

I-44
Wrestling Club
8 week Strength
Training Program

Rule 2) Write down

every set and rep and
refer back to select
weights for repeating
workouts.

8-10

Date:
Exercise
Power Clean*
D.B. Incline Press
Lunge*
Leg Curls
Seated Rows
Ab Crunch
Lat Pull Downs
Iso Grip Holds
Calf Raises
Deadlifts*
Reverse Arm Curls

Sets
4
4
3
3
4
3
4
3
3
4
3

Thurs.
Reps
1-3
1-3
4-6
4-6
1-3
20-25
1-3
:30
4-6
1-3
4-6

Day 4
Set 1

Set 2

Set 3

Set

Name:
Date:
Exercise:
Bench*
Squat*
Shrug
4 way neck
Sit ups
Seated Shoulder press
Bicep Curls
Hang Pulls*
Stiff Leg Deadlifts

Sets
2
2
3
3
3
3
3
2
3

Mon.
Reps
12-15
12-15
10-12
10-12
20-25
10-12
10-12
12-15
10-12

Day 5
Set 1

Set 2

Set 3

Set

Date:
Exercise
Power Clean*
D.B. Incline Press
Lunge*
Leg Curls
Seated Rows
Ab Crunch
Lat Pull Downs

Sets
4
4
3
3
4
3
4

Tues.
Reps
12-15
12-15
8-10
8-10
12-15
20-25
12-15

Day 6
Set 1

Set 2

Set 3

Set

Rules: 1) if you dont have

time to finish all
exercises, complete the
* exercises.

Iso Grip Holds

Calf Raises
Deadlifts*
Reverse Arm Curls

Name:
Date:
Exercise:
Bench*
Squat*
Shrug
4 way neck
Sit ups
Seated Shoulder press
Bicep Curls
Hang Pulls*
Stiff Leg Deadlifts
Date:
Exercise
Power Clean*
D.B. Incline Press
Lunge*
Leg Curls
Seated Rows
Ab Crunch
Lat Pull Downs
Iso Grip Holds
Calf Raises
Deadlifts*
Reverse Arm Curls

Name:
Date:
Exercise:
Bench*

I-44
Wrestling Club
8 week Strength
Training Program

Rule 2) Write down

every set and rep and
refer back to select
weights for repeating
workouts.

3
3
4
3

:45
8-10
12-15
8-10

Sets
4
4
3
3
3
3
3
4
3

Wed.
Reps
8-10
8-10
4-6
4-6
20-25
4-6
4-6
8-10
4-6

Day 7
Set 1

Set 2

Set 3

Set

Sets
4
4
3
3
4
3
4
3
3
4
3

Thurs.
Reps
4-6
4-6
10-12
10-12
10-12
20-25
4-6
1:00
10-12
4-6
8-10

Day 8
Set 1

Set 2

Set 3

Set

Sets
4

Mon.
Reps
1-3

Day 9
Set 1

Set 2

Set 3

Set

Rules: 1) if you dont have

time to finish all
exercises, complete the
* exercises.

Squat*
Shrug
4 way neck
Sit ups
Seated Shoulder press
Bicep Curls
Hang Pulls*
Stiff Leg Deadlifts

I-44
Wrestling Club
8 week Strength
Training Program

Rule 2) Write down

every set and rep and
refer back to select
weights for repeating
workouts.

4
3
3
3
3
3
4
3

1-3
8-10
8-10
20-25
8-10
8-10
1-3
8-10

Date:
Exercise
Power Clean*
D.B. Incline Press
Lunge*
Leg Curls
Seated Rows
Ab Crunch
Lat Pull Downs
Iso Grip Holds
Calf Raises
Deadlifts*
Reverse Arm Curls

Sets
2
2
3
3
2
3
2
3
3
2
3

Tues.
Reps
12-15
12-15
4-6
4-6
12-15
20-25
12-15
:30
4-6
12-15
4-6

Day 10
Set 1

Set 2

Set 3

Set

Name:
Date:
Exercise:
Bench*
Squat*
Shrug
4 way neck
Sit ups
Seated Shoulder press
Bicep Curls
Hang Pulls*
Stiff Leg Deadlifts

Sets
4
4
3
3
3
3
3
4
3

Wed.
Reps
12-15
12-15
10-12
10-12
20-25
10-12
10-12
12-15
10-12

Day 11
Set 1

Set 2

Set 3

Set

Date:
Exercise

Sets

Thurs.
Reps

Day 12
Set 1

Set 2

Set 3

Set

Rules: 1) if you dont have

time to finish all
exercises, complete the
* exercises.

Power Clean*
D.B. Incline Press
Lunge*
Leg Curls
Seated Rows
Ab Crunch
Lat Pull Downs
Iso Grip Holds
Calf Raises
Deadlifts*
Reverse Arm Curls

Name:
Date:
Exercise:
Bench*
Squat*
Shrug
4 way neck
Sit ups
Seated Shoulder press
Bicep Curls
Hang Pulls*
Stiff Leg Deadlifts
Date:
Exercise
Power Clean*
D.B. Incline Press
Lunge*
Leg Curls
Seated Rows
Ab Crunch
Lat Pull Downs
Iso Grip Holds
Calf Raises
Deadlifts*
Reverse Arm Curls

I-44
Wrestling Club
8 week Strength
Training Program

Rule 2) Write down

every set and rep and
refer back to select
weights for repeating
workouts.

4
4
3
3
4
3
4
3
3
4
3

8-10
8-10
8-10
8-10
8-10
20-25
8-10
:45
8-10
8-10
8-10

Sets
3
3
3
3
3
3
3
3
3

Mon.
Reps
4-6
4-6
4-6
4-6
20-25
4-6
4-6
4-6
4-6

Day 13
Set 1

Set 2

Set 3

Set

Sets
4
4
3
3
4
3
4
3
3
4
3

Tues.
Reps
1-3
1-3
10-12
10-12
1-3
20-25
1-3
1:00
10-12
1-3
10-12

Day 14
Set 1

Set 2

Set 3

Set

Rules: 1) if you dont have

time to finish all
exercises, complete the
* exercises.

Name:
Date:
Exercise:
Bench*
Squat*
Shrug
4 way neck
Sit ups
Seated Shoulder press
Bicep Curls
Hang Pulls*
Stiff Leg Deadlifts
Date:
Exercise
Power Clean*
D.B. Incline Press
Lunge*
Leg Curls
Seated Rows
Ab Crunch
Lat Pull Downs
Iso Grip Holds
Calf Raises
Deadlifts*
Reverse Arm Curls

Date:
Exercise:
Bench*
Squat*
Shrug
4 way neck
Sit ups
Seated Shoulder press

I-44
Wrestling Club
8 week Strength
Training Program

Rule 2) Write down

every set and rep and
refer back to select
weights for repeating
workouts.

Sets
2
2
3
3
3
3
3
2
3

Wed.
Reps
12-15
12-15
8-10
8-10
20-25
8-10
8-10
12-15
8-10

Day 15
Set 1

Set 2

Set 3

Set

Sets
4
4
3
3
4
3
4
3
3
4
3

Thurs.
Reps
12-15
12-15
4-6
4-6
12-15
20-25
12-15
:30
4-6
12-15
4-6

Day 16
Set 1

Set 2

Set 3

Set

Mon.

Day 17

Reps
8-10
8-10
10-12
10-12
20-25
10-12

Set 1

Set 2

Set 3

Set

Sets
4
4
3
3
3
3

Rules: 1) if you dont have

time to finish all
exercises, complete the
* exercises.

Bicep Curls
Hang Pulls*
Stiff Leg Deadlifts
Date:
Exercise
Power Clean*
D.B. Incline Press
Lunge*
Leg Curls
Seated Rows
Ab Crunch
Lat Pull Downs
Iso Grip Holds
Calf Raises
Deadlifts*
Reverse Arm Curls

I-44
Wrestling Club
8 week Strength
Training Program

Rule 2) Write down

every set and rep and
refer back to select
weights for repeating
workouts.

3
4
3

10-12
8-10
10-12

Sets
3
3
3
3
3
3
3
3
3
3
3

Tues.
Reps
4-6
4-6
8-10
8-10
4-6
20-25
4-6
:45
8-10
4-6
8-10

Day 18
Set 1

Set 2

Set 3

Set

Sets
5
5
3
3
3
3
3
5
3

Wed.
Reps
1-3
1-3
4-6
4-6
20-25
4-6
4-6
1-3
4-6

Day 19
Set 1

Set 2

Set 3

Set

Sets
2
2
3
3

Thurs.
Reps
12-15
12-15
10-12
10-12

Day 20
Set 1

Set 2

Set 3

Set

Name:
Date:
Exercise:
Bench*
Squat*
Shrug
4 way neck
Sit ups
Seated Shoulder press
Bicep Curls
Hang Pulls*
Stiff Leg Deadlifts
Date:
Exercise
Power Clean*
D.B. Incline Press
Lunge*
Leg Curls

Rules: 1) if you dont have

time to finish all
exercises, complete the
* exercises.

I-44
Wrestling Club
8 week Strength
Training Program

Rule 2) Write down

every set and rep and
refer back to select
weights for repeating
workouts.

Seated Rows
Ab Crunch
Lat Pull Downs
Iso Grip Holds
Calf Raises
Deadlifts*
Reverse Arm Curls

2
3
2
3
3
2
3

12-15
20-25
12-15
1:00
10-12
12-15
10-12

Name:
Date:
Exercise:
Bench*
Squat*
Shrug
4 way neck
Sit ups
Seated Shoulder press
Bicep Curls
Hang Pulls*
Stiff Leg Deadlifts

Sets
4
4
3
3
3
3
3
4
3

Mon.
Reps
12-15
12-15
8-10
8-10
20-15
8-10
8-10
12-15
8-10

Day 21
Set 1

Set 2

Set 3

Set

Sets
4
4
3
3
4
3
4
3
3
4
3

Tues
Reps
8-10
8-10
4-6
4-6
8-10
20-25
8-10
:30
4-6
8-10
4-6

Day 22
Set 1

Set 2

Set 3

Set

Wed.

Day 23

Date:
Exercise
Power Clean*
D.B. Incline Press
Lunge*
Leg Curls
Seated Rows
Ab Crunch
Lat Pull Downs
Iso Grip Holds
Calf Raises
Deadlifts*
Reverse Arm Curls

Name:
Date:

Rules: 1) if you dont have

time to finish all
exercises, complete the
* exercises.

Exercise:
Bench*
Squat*
Shrug
4 way neck
Sit ups
Seated Shoulder press
Bicep Curls
Hang Pulls*
Stiff Leg Deadlifts
Date:
Exercise
Power Clean*
D.B. Incline Press
Lunge*
Leg Curls
Seated Rows
Ab Crunch
Lat Pull Downs
Iso Grip Holds
Calf Raises
Deadlifts*
Reverse Arm Curls

Name:
Date:
Exercise:
Bench*
Squat*
Shrug
4 way neck
Sit ups
Seated Shoulder press
Bicep Curls
Hang Pulls*
Stiff Leg Deadlifts

I-44
Wrestling Club
8 week Strength
Training Program

Rule 2) Write down

every set and rep and
refer back to select
weights for repeating
workouts.

Sets
4
4
3
3
3
3
3
4
3

Reps
4-6
4-6
10-12
10-12
20-15
10-12
10-12
4-6
10-12

Set 1

Set 2

Set 3

Set

Sets
4
4
3
3
4
3
4
3
3
4
3

Thurs.
Reps
1-3
1-3
8-10
8-10
1-3
20-25
1-3
:45
8-10
1-3
8-10

Day 24
Set 1

Set 2

Set 3

Set

Sets
2
2
3
3
3
3
3
2
3

Mon.
Reps
12-15
12-15
4-6
4-6
20-15
4-6
4-6
12-15
4-6

Day 25
Set 1

Set 2

Set 3

Set

Rules: 1) if you dont have

time to finish all
exercises, complete the
* exercises.

Date:
Exercise
Power Clean*
D.B. Incline Press
Lunge*
Leg Curls
Seated Rows
Ab Crunch
Lat Pull Downs
Iso Grip Holds
Calf Raises
Deadlifts*
Reverse Arm Curls

I-44
Wrestling Club
8 week Strength
Training Program

Rule 2) Write down

every set and rep and
refer back to select
weights for repeating
workouts.

Sets
4
4
3
3
4
3
4
3
3
4
3

Tues.
Reps
12-15
12-15
10-12
10-12
12-15
20-25
12-15
1:00
10-12
12-15
10-12

Day 26
Set 1

Set 2

Set 3

Set

Sets
4
4
3
3
3
3
3
4
3

Wed.
Reps
8-10
8-10
8-10
8-10
20-15
8-10
8-10
8-10
8-10

Day 27
Set 1

Set 2

Set 3

Set

Sets
4
4
3
3
4
3
4
3

Thurs.
Reps
4-6
4-6
4-6
4-6
4-6
20-25
4-6
:30

Day 28
Set 1

Set 2

Set 3

Set

Name:
Date:
Exercise:
Bench*
Squat*
Shrug
4 way neck
Sit ups
Seated Shoulder press
Bicep Curls
Hang Pulls*
Stiff Leg Deadlifts
Date:
Exercise
Power Clean*
D.B. Incline Press
Lunge*
Leg Curls
Seated Rows
Ab Crunch
Lat Pull Downs
Iso Grip Holds

Rules: 1) if you dont have

time to finish all
exercises, complete the
* exercises.

Calf Raises
Deadlifts*
Reverse Arm Curls

I-44
Wrestling Club
8 week Strength
Training Program

Rule 2) Write down

every set and rep and
refer back to select
weights for repeating
workouts.

3
4
3

4-6
4-6
4-6

Sets
4
4
3
3
3
3
3
4
3

Mon.
Reps
1-3
1-3
10-12
10-12
20-15
10-12
10-12
1-3
10-12

Day 29
Set 1

Set 2

Set 3

Set

Date:
Exercise
Power Clean*
D.B. Incline Press
Lunge*
Leg Curls
Seated Rows
Ab Crunch
Lat Pull Downs
Iso Grip Holds
Calf Raises
Deadlifts*
Reverse Arm Curls

Sets
2
2
3
3
2
3
2
3
3
2
3

Tues.
Reps
12-15
12-15
8-10
8-10
12-15
20-25
12-15
:45
8-10
12-15
8-10

Day 30
Set 1

Set 2

Set 3

Set

Name:
Date:
Exercise:
Bench*
Squat*
Shrug

Sets
4
4
3

Wed.
Reps
12-15
12-15
4-6

Day 31
Set 1

Set 2

Set 3

Set

Name:
Date:
Exercise:
Bench*
Squat*
Shrug
4 way neck
Sit ups
Seated Shoulder press
Bicep Curls
Hang Pulls*
Stiff Leg Deadlifts

Rules: 1) if you dont have

time to finish all
exercises, complete the
* exercises.

4 way neck
Sit ups
Seated Shoulder press
Bicep Curls
Hang Pulls*
Stiff Leg Deadlifts
Date:
Exercise
Power Clean*
D.B. Incline Press
Lunge*
Leg Curls
Seated Rows
Ab Crunch
Lat Pull Downs
Iso Grip Holds
Calf Raises
Deadlifts*
Reverse Arm Curls

I-44
Wrestling Club
8 week Strength
Training Program

Rule 2) Write down

every set and rep and
refer back to select
weights for repeating
workouts.

3
3
3
3
4
3

4-6
20-15
4-6
4-6
12-15
4-6

Sets
4
4
3
3
4
3
4
3
3
4
3

Thurs.
Reps
8-10
8-10
10-12
10-12
8-10
20-25
8-10
1:00
10-12
8-10
10-12

Day 32
Set 1

Set 2

Set 3

Set