Cristian

Day A · Monday

LOWER A

Squat + RDL + Reverse Lunge

Mechanical Load

Pre-Workout

1.5 Mile Run

Wrestling conditioning · moderate pace

Warm-Up · Mobility Flow

Mobility

Cat-Cow10 reps

Hip Flexor Stretch30s ea

Adductor Stretch30s ea

Deep Squat → Hamstring → Reach8 reps

Quad Stretch30s ea

Calf Stretch30s ea

Dynamic Activation

Single Leg RDL (BW)8 ea

Butt Kickers20s

High Knees20s

Frankensteins10 ea

Top Set Primer · Neural Activation

BB Back Squat 1 × 3 @ 82% e1RM

Rest 2-3 min, then start working sets

Main Lifts

1

BB Back Squat Anchor

3 × 10 @ 65% · 90s rest

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0/6 sessionsIn Progress

2

BB RDL Anchor

3 × 10 @ 65% · 90s rest

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3

BB Reverse Lunge

2 × 12 ea · 60s rest

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0/6 sessionsIn Progress

Superset 4A / 4B

60s between exercises

4A

Leg Extension Superset

2 × 12 · 60s rest

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0/6 sessionsIn Progress

4B

Seated Calf Raise Superset

2 × 15 · 60s rest

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S1S2S3

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0/6 sessionsIn Progress

Core Finisher

V-Ups3 × 15

Coach Notes

Barbell is back. Start conservative at 65% e1RM. Build confidence in the knee.

If any squat rep causes discomfort, reduce depth or switch to goblet squat. No ego loading. The deficit handles fat loss. Your job is to keep muscle.

Mechanical load day: full ROM, controlled tempo. 6/6 progression: maintain or beat weights across all 6 sessions. On a cut, holding weight IS progress.

Day B · Tuesday

PUSH A

Incline Bench + Flat Bench + Chin-ups

Metabolic Stress

Pre-Workout

1.5 Mile Run

Wrestling conditioning · moderate pace

Warm-Up · Upper Body Mobility

Mobility & Activation

Thoracic Rotations8 ea

Shoulder Pass-Throughs10 reps

Band Pull-Aparts15 reps

Scap Push-Ups10 reps

Top Set Primer · Neural Activation

BB Incline Bench 1 × 3 @ 82% e1RM

Rest 2-3 min, then start working sets

Main Lifts

Superset 1A / 1B

60s between exercises

1A

BB Incline Bench Superset

3 × 12 @ 65% · 60s rest

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S1S2S3

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0/6 sessionsIn Progress

1B

DB Lateral Raise Superset

2 × 15 · 60s rest

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S1S2S3

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0/6 sessionsIn Progress

Superset 2A / 2B

60s between exercises

2A

BB Flat Bench Superset

3 × 12 @ 65% · 60s rest

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2B

DB Curl Superset

2 × 12 · 60s rest

Antagonist placement: biceps on push day

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0/6 sessionsIn Progress

3

Weighted Chin-ups Anchor

3 × 8 · 90s rest

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0/6 sessionsIn Progress

Core Finisher

Side Plank3 × 30s ea

Coach Notes

Metabolic stress day. Primer at 82%, then drop to 65% for volume. Keep rest periods strict at 60s on supersets.

Incline bench is your chest priority: upper chest drives the bodybuilder look. Flat bench follows as supplementary volume. Weighted chin-ups maintain back thickness and bicep strength.

On a cut, these compound movements are your muscle insurance policies.

Day C · Wednesday

PULL A

Squat Clean + Row + Pull-ups + Dips

Muscle Damage

Pre-Workout

1.5 Mile Run

Wrestling conditioning · moderate pace

Warm-Up · Upper Body Mobility

Mobility & Activation

Thoracic Rotations8 ea

Shoulder Pass-Throughs10 reps

Band Pull-Aparts15 reps

Face Pulls (light)15 reps

Top Set Primer · Neural Activation

Full Squat Clean 1 × 3 @ 82% e1RM

Rest 2-3 min, then start working sets

Main Lifts

1

Full Squat Clean Power

3 × 8 @ 70% · 90s rest

Explosive. Building wrestling power.

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0/6 sessionsIn Progress

Superset 2A / 2B

60s between exercises

2A

BB Overhand Row Superset

3 × 12 @ 65% (3/1 tempo) · 60s rest

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S1S2S3

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0/6 sessionsIn Progress

2B

Weighted Pull-ups Superset

3 × 8 · 60s rest

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3

Weighted Dips

3 × 8 · 90s rest

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0/6 sessionsIn Progress

4

EZ Skull Crushers

2 × 12 · 60s rest

Antagonist placement: triceps on pull day

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0/6 sessionsIn Progress

5

Standing Calf Raise

2 × 15 · 60s rest

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0/6 sessionsIn Progress

Core Finisher

Ab Rollout3 × 10

Coach Notes

Muscle damage day. Slow eccentrics are the priority. Rows: 3 sec concentric, 1 sec hold at top.

Pull-ups: controlled negatives. Squat cleans stay explosive, never grind these. If form breaks, drop weight immediately.

This is where you earn the wrestler conditioning.

Day D · Thursday

LOWER B

Front Squat + Sumo Deadlift + Walking Lunge

Metabolic Stress

Pre-Workout

1.5 Mile Run

Wrestling conditioning · moderate pace

Warm-Up · Mobility Flow

Mobility

Cat-Cow10 reps

Hip Flexor Stretch30s ea

Adductor Stretch30s ea

Deep Squat → Hamstring → Reach8 reps

Quad Stretch30s ea

Calf Stretch30s ea

Dynamic Activation

Single Leg RDL (BW)8 ea

Butt Kickers20s

High Knees20s

Frankensteins10 ea

Top Set Primer · Neural Activation

BB Sumo Deadlift 1 × 3 @ 82% e1RM

Rest 2-3 min, then start working sets

Main Lifts

1

BB Front Squat Anchor

3 × 10 @ 65% · 90s rest

lbs

S1S2S3

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0/6 sessionsIn Progress

2

BB Sumo Deadlift Anchor

3 × 10 @ 65% · 90s rest

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S1S2S3

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0/6 sessionsIn Progress

3

Walking Lunge

2 × 12 ea · 60s rest

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0/6 sessionsIn Progress

Superset 4A / 4B

60s between exercises

4A

Hamstring Curl Superset

2 × 12 · 60s rest

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0/6 sessionsIn Progress

4B

Standing Calf Raise Superset

2 × 15 · 60s rest

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0/6 sessionsIn Progress

Core Finisher

Plank3 × 45s

Coach Notes

Metabolic stress day. Front squat is lighter than back squat, more upright torso, still builds quads hard.

Sumo deadlift targets inner thigh and glutes. Wider stance, toes out, chest up. Walking lunges stay controlled. No rushing. If balance is off, shorten the step.

Day E · Friday

PUSH B

Incline Bench + Arnold Press + Cable Fly

Mechanical Load

Pre-Workout

1.5 Mile Run

Wrestling conditioning · moderate pace

Warm-Up · Upper Body Mobility

Mobility & Activation

Thoracic Rotations8 ea

Shoulder Pass-Throughs10 reps

Band Pull-Aparts15 reps

Scap Push-Ups10 reps

Top Set Primer · Neural Activation

BB Incline Bench 1 × 3 @ 82% e1RM

Rest 2-3 min, then start working sets

Main Lifts

1

BB Incline Bench Anchor

3 × 10 @ 68% · 90s rest

Heavier incline day: 68% vs 65% on Push A

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S1S2S3

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0/6 sessionsIn Progress

Superset 2A / 2B

60s between exercises

2A

DB Arnold Press Superset

2 × 12 · 60s rest

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S1S2S3

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0/6 sessionsIn Progress

2B

DB Incline Curl Superset

2 × 12 · 60s rest

Antagonist placement: biceps on push day

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0/6 sessionsIn Progress

Superset 3A / 3B

60s between exercises

3A

Cable Chest Fly Superset

2 × 12 · 60s rest

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S1S2S3

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0/6 sessionsIn Progress

3B

Rear Fly Machine Superset

2 × 15 · 60s rest

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0/6 sessionsIn Progress

Core Finisher

Russian Twist3 × 20

Coach Notes

Mechanical load day. BB Incline is your anchor on both push days. This is the heavier session at 68% vs Push A's 65%.

Upper chest gets hit twice a week for maximum development. Arnold press hits all 3 delt heads. Rotate through the full ROM, don't rush.

Rear flys balance pushing volume. Incline curls on push day = antagonist placement. Fresh biceps, no pre-fatigue from rows.

Day F · Saturday

PULL B

Hang High Pull + Row + Pull-ups + Dips

Muscle Damage

Pre-Workout

1.5 Mile Run

Wrestling conditioning · moderate pace

Warm-Up · Upper Body Mobility

Mobility & Activation

Thoracic Rotations8 ea

Shoulder Pass-Throughs10 reps

Band Pull-Aparts15 reps

Face Pulls (light)15 reps

Top Set Primer · Neural Activation

BB Overhand Row 1 × 3 @ 82% e1RM

Rest 2-3 min, then start working sets

Main Lifts

1

BB Hang High Pull Power

3 × 8 explosive · 90s rest

Stay explosive. Building toward power cleans.

lbs

S1S2S3

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0/6 sessionsIn Progress

Superset 2A / 2B

60s between exercises

2A

BB Overhand Row (pause) Superset

3 × 10 @ 65% · 60s rest

1 sec pause at top, squeeze hard

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S1S2S3

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0/6 sessionsIn Progress

2B

Weighted Dips Superset

3 × 8 · 60s rest

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0/6 sessionsIn Progress

Superset 3A / 3B

60s between exercises

3A

Weighted Pull-ups (slow eccentric) Superset

3 × 8 · 60s rest

3-4 sec negative on every rep

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0/6 sessionsIn Progress

3B

EZ Skull Crushers Superset

2 × 12 · 60s rest

Antagonist placement: triceps on pull day

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S1S2S3

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0/6 sessionsIn Progress

Core Finisher

Ab Rollout3 × 10

Coach Notes

Muscle damage day. Slow eccentrics are the priority. Rows: 1 sec pause at top, squeeze hard.

Pull-ups: 3-4 sec negative on the way down. This is where you earn the muscle retention on a cut.

Hang high pulls stay explosive. Don't grind these. If form breaks, drop weight immediately.

LOWER A

PUSH A

PULL A

LOWER B

PUSH B

PULL B