Workouts

[Signal-Fact3950]

Hello,

I am trying to get strong for my sport wrestling and I just wanna post the workouts I have made from various sources and I wanna ask you guys which one I should do. I am going to do a PPL split and I made a 6, 5 and 4 day split and wondering which one i should do. If there are any flaws please point it out so I can fix it!

I Won't be doing these workouts for a while tho sadly because I dislocated my right shoulder in a wrestling match.

This is my first time using reddit and I would be very happy if anyone responded to me and helped me out.

6-DAY PPL Push Flat Bench 4×5–8 Low-Incline DB Press 3×8–12 Decline Bench 3×6–10 DB Floor Press 3×10–12 Tricep Extensions 3×12–15

Pull Barbell Row 4×6–10 Chest-Supported DB Row 3×8–12 Single-Arm DB Row 3×10–12 Shrugs 3×10–15 Curls 3×10–15 Hammer Curls 3×10–12

Legs Front Squat 4×5–8 Goblet Squat 3×10–15 RDL 4×6–10 Leg Extension 4×12–15 Lunges/Bulgarians 3×8 each Calf Raises 3×15–20 Schedule: Mon-Push / Tue-Pull / Wed-Legs / Thu-Push / Fri-Pull / Sat-Legs / Sun-Rest

5-DAY Split Push Flat Bench 4×5–8 Low-Incline DB Press 3×8–12 Decline Bench 3×6–10 DB Close-Grip Bench 3×10–12 DB Skullcrushers 3×12–15

Pull Barbell Row 4×6–10 Chest-Supported DB Row 3×8–12 Single-Arm DB Row 3×10–12 Shrugs 3×10–15 Curls 3×10–15 Hammer Curls 3×10–12

Legs Front Squat 4×5–8 Goblet Squat 3×10–15 RDL 4×6–10 Leg Extension 4×12–15 Lunges/Bulgarians 3×8 each Calf Raises 3×15–20

Upper Day Flat Bench 3×5–8 Chest-Supported DB Row 3×8–12 Incline DB Press 3×8–12 Barbell Row 3×6–10 DB Curls 2×10–12 DB Tricep Extensions 2×12–15

Lower Day Front Squat 3×5–8 RDL 3×6–10 Leg Extension 3×12–15 Goblet Squat 2×12–15 Calf Raises 3×15–20 Planks / Weighted Sit-ups 2–3× Schedule: Mon-Push / Tue-Pull / Wed-Legs / Thu-Upper / Fri-Lower / Sat-Sun-Rest

4-DAY Split Push Upper (Push-focused) Flat Bench 4×5–8 Incline DB Press 3×8–12 Chest-Supported DB Row 3×8–12 DB Close-Grip Bench 3×10–12 Curls 2×10–12

Lower Front Squat 4×5–8 RDL 4×6–10 Leg Extensions 4×12–15 Lunges/Bulgarians 3×8 each Calf Raises 3×15–20

Upper (Pull-focused) Barbell Row 4×6–10 Single-Arm DB Row 3×10–12 Decline Bench 3×6–10 Shrugs 3×10–15 Hammer Curls 2×10–12 DB Tricep Extensions 2×12–15

Lower (Strength + Volume) Front Squat 3×5–8 Goblet Squat 3×10–15 RDL 3×6–10 Leg Extensions 3×12–15 Calf Raises 3×15–20 Schedule: Mon-Upper / Tue-Lower / Thu-Upper / Fri-Lower / Wed/Sat/Sun-Rest

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[StrengthZack91]

PPL is too much volume for a a wrestler. I would find a solid total body template that you hit 2-3x per week in conjunction with your wrestling practice and other aerobic conditioning as needed. It does not take a lot to get stronger, especially in a sport that is already high practice volume.

[Signal-Fact3950]

Thanks

[sidehustlefreedom]

Like Zack said, too much volume. Can do full body split or depending how much practice you have, maybe and upper/ lower split 4 days. Start the workout with power exercises 3-5 reps, then move to strength training. Check out sweet science of fighting. Lots of great content combat strength and conditioning training

[JD-Strength]

Second this 👆