Help making a 5 day summer lifting routine
Hey I am new to this site so some quick background: I just graduated highschool and I am looking for a good plan to get much stronger and hopefully faster too for college wrestling. Unfortunately, my body is kinda screwed up, so I really can not do the kind of explosive lifting that is good for athletes aka I can do bench press but I can't squat etc. This stems from some seriously screwed up hips, chronically pulled groin, often dislocated shoulder, and a few other issues. So can someone please help me come up with a good lifting program with simple movements? I have basically unlimited time to lift so it can be as long as the human body can handle.