LopesCandy
I want to become better...
- Joined
- Dec 19, 2025
- Posts
- 210
- Reputation
- 37
For reference: I am 15 years old, I have been wrestling for 8 years (my endurance and strength indicators are quite good)
My goals:
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1) I don't want to interfere with my body growth in any way, so I didn't do any exercises with axial load (to eliminate the possibility of spinal compression).
2)Increased intensity for greater calorie burn. I've added super sets, which are performed consecutively without rest. I also integrated different types of cardio (you will see them in the training plan)
3) I decided to increase the number of sets and repetitions based on my experience with wrestling training.
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Training plan:
Day 1 (Upper: Chest, Back, Shoulders) – with HIIT cardio at the end
1. Barbell Bench Press: 4 sets of 6-10 reps.
2. Wide-Grip Lat Pulldown: 4 sets of 8-12 reps.
3. Superset (no rest between exercises, rest after the circuit):
· Seated Dumbbell Press: 3 sets of 8-12 reps.
· Bent Over Barbell Row: 3 sets of 8-12 reps.
4. Superset:
· Incline Dumbbell Flyes: 3 sets of 10-15 reps.
· Cable Face Pulls: 3 sets of 12-15 reps (for posture).
5. HIIT cardio on the treadmill (as described above).
Day 2 (Lower: Legs, Glutes)
1. Goblet Squat (with kettlebell/dumbbell): 4 sets of 10-15 reps. (Safe alternative to barbell squats).
2. Romanian Deadlift with Dumbbells: 4 sets of 10-12 reps.
3. Superset:
· Leg Press Machine: 3 sets of 12-15 reps.
· Lying Leg Curls: 3 sets of 10-12 reps.
4. Dumbbell Lunges (stationary or walking): 3 sets of 10-12 reps per leg.
5. Standing Calf Raises: 4 sets of 15-20 reps.
Day 3 (Rest: Rest or Active Recovery)
· Light walking for 30-40 min., stretching, foam rolling. Important for growth and recovery.
Day 4 (Push: Chest, Shoulders, Triceps)
1. Incline Dumbbell Press: 4 sets of 8-12 reps.
2. Seated Military Press (with dumbbells or in a Smith machine): 4 sets of 8-10 reps.
3. Superset:
· Dips (weighted or bodyweight): 3 sets to failure (but at least 8 reps).
· Lateral Dumbbell Raises: 3 sets of 12-15 reps.
4. Superset:
· Lying French Press with Dumbbell: 3 sets of 10-12 reps.
· Rear Delt Flyes on Pec Deck Machine: 3 sets of 12-15 reps.
Day 5 (Pull: Back, Biceps, Rear Delts) – with HIIT cardio at the end
1. Wide-Grip Pull-Ups: 4 sets to failure (aim for at least 8-10 reps).
2. T-Bar Row or One-Arm Dumbbell Row: 4 sets of 8-12 reps.
3. Superset:
· Barbell Bicep Curl: 3 sets of 10-12 reps.
· Cable Face Pulls: 3 sets of 12-15 reps.
4. Superset:
· Dumbbell Hammer Curls: 3 sets of 10-12 reps.
· Dumbbell Shrugs: 3 sets of 12-15 reps.
5. HIIT cardio on the treadmill.
Day 6 (Lower: Legs + LISS Cardio)
1. Bulgarian Split Squats with Dumbbells: 4 sets of 10-12 reps per leg.
2. Superset:
· Single-Leg Romanian Deadlift with Dumbbell: 3 sets of 10-12 reps per leg.
· Leg Extensions Machine: 3 sets of 12-15 reps.
3. Superset:
· Hip Thrust with Barbell/Weight Plate: 3 sets of 12-15 reps.
· Seated/Standing Leg Curls: 3 sets of 10-12 reps.
4. Seated Calf Raises: 4 sets of 15-20 reps.
5. LISS cardio on the treadmill (25-30 min. of light running/walking).
Day 7 (Rest: Complete Rest)
My goals:
--------------------
1) I don't want to interfere with my body growth in any way, so I didn't do any exercises with axial load (to eliminate the possibility of spinal compression).
2)Increased intensity for greater calorie burn. I've added super sets, which are performed consecutively without rest. I also integrated different types of cardio (you will see them in the training plan)
3) I decided to increase the number of sets and repetitions based on my experience with wrestling training.
--------------------
Training plan:
Day 1 (Upper: Chest, Back, Shoulders) – with HIIT cardio at the end
1. Barbell Bench Press: 4 sets of 6-10 reps.
2. Wide-Grip Lat Pulldown: 4 sets of 8-12 reps.
3. Superset (no rest between exercises, rest after the circuit):
· Seated Dumbbell Press: 3 sets of 8-12 reps.
· Bent Over Barbell Row: 3 sets of 8-12 reps.
4. Superset:
· Incline Dumbbell Flyes: 3 sets of 10-15 reps.
· Cable Face Pulls: 3 sets of 12-15 reps (for posture).
5. HIIT cardio on the treadmill (as described above).
Day 2 (Lower: Legs, Glutes)
1. Goblet Squat (with kettlebell/dumbbell): 4 sets of 10-15 reps. (Safe alternative to barbell squats).
2. Romanian Deadlift with Dumbbells: 4 sets of 10-12 reps.
3. Superset:
· Leg Press Machine: 3 sets of 12-15 reps.
· Lying Leg Curls: 3 sets of 10-12 reps.
4. Dumbbell Lunges (stationary or walking): 3 sets of 10-12 reps per leg.
5. Standing Calf Raises: 4 sets of 15-20 reps.
Day 3 (Rest: Rest or Active Recovery)
· Light walking for 30-40 min., stretching, foam rolling. Important for growth and recovery.
Day 4 (Push: Chest, Shoulders, Triceps)
1. Incline Dumbbell Press: 4 sets of 8-12 reps.
2. Seated Military Press (with dumbbells or in a Smith machine): 4 sets of 8-10 reps.
3. Superset:
· Dips (weighted or bodyweight): 3 sets to failure (but at least 8 reps).
· Lateral Dumbbell Raises: 3 sets of 12-15 reps.
4. Superset:
· Lying French Press with Dumbbell: 3 sets of 10-12 reps.
· Rear Delt Flyes on Pec Deck Machine: 3 sets of 12-15 reps.
Day 5 (Pull: Back, Biceps, Rear Delts) – with HIIT cardio at the end
1. Wide-Grip Pull-Ups: 4 sets to failure (aim for at least 8-10 reps).
2. T-Bar Row or One-Arm Dumbbell Row: 4 sets of 8-12 reps.
3. Superset:
· Barbell Bicep Curl: 3 sets of 10-12 reps.
· Cable Face Pulls: 3 sets of 12-15 reps.
4. Superset:
· Dumbbell Hammer Curls: 3 sets of 10-12 reps.
· Dumbbell Shrugs: 3 sets of 12-15 reps.
5. HIIT cardio on the treadmill.
Day 6 (Lower: Legs + LISS Cardio)
1. Bulgarian Split Squats with Dumbbells: 4 sets of 10-12 reps per leg.
2. Superset:
· Single-Leg Romanian Deadlift with Dumbbell: 3 sets of 10-12 reps per leg.
· Leg Extensions Machine: 3 sets of 12-15 reps.
3. Superset:
· Hip Thrust with Barbell/Weight Plate: 3 sets of 12-15 reps.
· Seated/Standing Leg Curls: 3 sets of 10-12 reps.
4. Seated Calf Raises: 4 sets of 15-20 reps.
5. LISS cardio on the treadmill (25-30 min. of light running/walking).
Day 7 (Rest: Complete Rest)
