3-day mat-support block: max strength & grip, power & explosiveness, functional strength. Grip, neck and trunk strength are the priority.
Program at a glance
Who is this program for?
This program suits athletes with a consistent training habit who know the basic lifts. The key is progressing loads gradually without breaking the weekly structure.
Weekly plan
Day 1 — Max Strength & Grip
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Deadlift | 4×5 | 180 sec |
| Weighted Pull Up | 4×5 | 120 sec |
| Barbell Full Zercher Squat | 3×6 | 150 sec |
| Trap Bar Farmers Carry | 4 set | 120 sec |
| Weighted Seated Neck Extension (With Head Harness) | 4×15 | 60 sec |
| Plate Pinch | 3×30 sec | 60 sec |
Day 2 — Rest
Rest day — recover and get ready for the next session.
Day 3 — Power & Explosiveness
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Power Clean | 5×3 | 180 sec |
| Push Press | 4×4 | 120 sec |
| Barbell Bent-Over Row | 4×6 | 120 sec |
| Power Sled Push | 6 set | 90 sec |
| Kettlebell Turkish Get Up (Squat Style) | 3×6 | 90 sec |
Day 4 — Rest
Rest day — recover and get ready for the next session.
Day 5 — Functional Strength
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Front Squat | 4×6 | 150 sec |
| Barbell One Arm Floor Press | 4×6 | 120 sec |
| Chin-Up | 3×8 | 120 sec |
| Weighted Sandbag Carry (Bear Hug) | 4 set | 120 sec |
| Wrestler Bridge | 3×30 sec | 60 sec |
| Rope Climb | 3×1 | 120 sec |
Day 6 — Rest
Rest day — recover and get ready for the next session.
Day 7 — Rest
Rest day — recover and get ready for the next session.
Gym Program for Wrestlers is free to follow on VIGOR: download the app, pick the program from the Programs tab and start your first workout. Every set is logged and your progress is measured automatically.
This content is for general information; consult a professional about suitability for your health. Sets, reps and rest values reflect the current program template in the app.