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Grappling and Strength

by Danny Lopez
3 athletes joined

Program Description

Building strength and conditioning in areas specific to grappling/ JIu Jitsu and overall hypertrophy. Note- this is assuming you're also doing a grappling sport as well as cardio inbetween or during these workouts

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 25, 2025 07:00
  • Last Edited
    Feb 13, 2025 02:42
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
6-8 reps
RPE 8.5
2
Chin-Up (Bodyweight)
3
10-15 reps
-
3
Split Squat (Dumbbell)
4
12-15 reps
-
4
Plank
3
1-2 mins
-
5
Squat (Bodyweight)
1
6 mins
-
6
Sit Up
1
4 mins
-
7
Push Up
1
6 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
6-8 reps
RPE 8.5
2
Chin-Up (Bodyweight)
3
10-15 reps
-
3
Split Squat (Dumbbell)
4
12-15 reps
-
4
Plank
3
1-2 mins
-
5
Squat (Bodyweight)
1
6 mins
-
6
Sit Up
1
4 mins
-
7
Push Up
1
6 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
6-8 reps
RPE 8.5
2
Chin-Up (Bodyweight)
3
10-15 reps
-
3
Split Squat (Dumbbell)
4
12-15 reps
-
4
Plank
3
1-2 mins
-
5
Squat (Bodyweight)
1
6 mins
-
6
Sit Up
1
4 mins
-
7
Push Up
1
6 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
6-8 reps
RPE 8.5
2
Chin-Up (Bodyweight)
3
10-15 reps
-
3
Split Squat (Dumbbell)
4
12-15 reps
-
4
Plank
3
1-2 mins
-
5
Squat (Bodyweight)
1
6 mins
-
6
Sit Up
1
4 mins
-
7
Push Up
1
6 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
3
6 reps
-
2
Pull-Up (Weighted)
4
4-6 reps
-
3
Hollow Hold
3
1 mins
-
4
Sled Push
3
30-60 reps
-
5
Squat (Bodyweight)
1
8 mins
-
6
Decline Crunch
1
6 mins
-
7
Push Up
1
8 mins
-
8
Lu Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
3
6 reps
-
2
Pull-Up (Weighted)
4
4-6 reps
-
3
Hollow Hold
3
1 mins
-
4
Sled Push
3
30-60 reps
-
5
Squat (Bodyweight)
1
8 mins
-
6
Decline Crunch
1
6 mins
-
7
Push Up
1
8 mins
-
8
Lu Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
3
6 reps
-
2
Pull-Up (Weighted)
4
4-6 reps
-
3
Hollow Hold
3
1 mins
-
4
Sled Push
3
30-60 reps
-
5
Squat (Bodyweight)
1
8 mins
-
6
Decline Crunch
1
6 mins
-
7
Push Up
1
8 mins
-
8
Lu Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
3
6 reps
-
2
Pull-Up (Weighted)
4
4-6 reps
-
3
Hollow Hold
3
1 mins
-
4
Sled Push
3
30-60 reps
-
5
Squat (Bodyweight)
1
8 mins
-
6
Decline Crunch
1
6 mins
-
7
Push Up
1
8 mins
-
8
Lu Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Dumbbell Bench Pullover
3
12 reps
-
3
Dip (Bodyweight)
4
15-20 reps
-
4
Box Jump
3
8-10 reps
-
5
Farmer's Walk (Weighted)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Dumbbell Bench Pullover
3
12 reps
-
3
Dip (Bodyweight)
4
15-20 reps
-
4
Box Jump
3
8-10 reps
-
5
Farmer's Walk (Weighted)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Dumbbell Bench Pullover
3
12 reps
-
3
Dip (Bodyweight)
4
15-20 reps
-
4
Box Jump
3
8-10 reps
-
5
Farmer's Walk (Weighted)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Dumbbell Bench Pullover
3
12 reps
-
3
Dip (Bodyweight)
4
15-20 reps
-
4
Box Jump
3
8-10 reps
-
5
Farmer's Walk (Weighted)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Box Jump
3
12-15 reps
-
3
Dumbbell Bench Pullover
4
12 reps
-
4
Dip (Weighted)
3
6 reps
-
5
Rear Delt Fly (Machine)
2
20 reps
-
6
Burpee
2
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Box Jump
3
12-15 reps
-
3
Dumbbell Bench Pullover
4
12 reps
-
4
Dip (Weighted)
3
6 reps
-
5
Rear Delt Fly (Machine)
2
20 reps
-
6
Burpee
2
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Box Jump
3
12-15 reps
-
3
Dumbbell Bench Pullover
4
12 reps
-
4
Dip (Weighted)
3
6 reps
-
5
Rear Delt Fly (Machine)
2
20 reps
-
6
Burpee
2
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Box Jump
3
12-15 reps
-
3
Dumbbell Bench Pullover
4
12 reps
-
4
Dip (Weighted)
3
6 reps
-
5
Rear Delt Fly (Machine)
2
20 reps
-
6
Burpee
2
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
10 reps
-
2
Kettlebell Press
3
12-15 reps
-
3
Back Extension (Weighted)
3
10-12 reps
-
4
Squat (Bodyweight)
1
6 mins
-
5
Sit Up
1
4 mins
-
6
Push Up
1
6 mins
-
7
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
-
8
Lu Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
10 reps
-
2
Kettlebell Press
3
12-15 reps
-
3
Back Extension (Weighted)
3
10-12 reps
-
4
Squat (Bodyweight)
1
6 mins
-
5
Sit Up
1
4 mins
-
6
Push Up
1
6 mins
-
7
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
-
8
Lu Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
10 reps
-
2
Kettlebell Press
3
12-15 reps
-
3
Back Extension (Weighted)
3
10-12 reps
-
4
Squat (Bodyweight)
1
6 mins
-
5
Sit Up
1
4 mins
-
6
Push Up
1
6 mins
-
7
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
-
8
Lu Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
10 reps
-
2
Kettlebell Press
3
12-15 reps
-
3
Back Extension (Weighted)
3
10-12 reps
-
4
Squat (Bodyweight)
1
6 mins
-
5
Sit Up
1
4 mins
-
6
Push Up
1
6 mins
-
7
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
-
8
Lu Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
10 reps
-
2
Farmer's Walk (Weighted)
3
AMRAP
-
3
Split Squat (Dumbbell)
4
10-12 reps
-
4
Squat (Bodyweight)
1
8 mins
-
5
Decline Sit Up (Bodyweight)
1
6 mins
-
6
Push Up
1
8 mins
-
7
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
10 reps
-
2
Farmer's Walk (Weighted)
3
AMRAP
-
3
Split Squat (Dumbbell)
4
10-12 reps
-
4
Squat (Bodyweight)
1
8 mins
-
5
Decline Sit Up (Bodyweight)
1
6 mins
-
6
Push Up
1
8 mins
-
7
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
10 reps
-
2
Farmer's Walk (Weighted)
3
AMRAP
-
3
Split Squat (Dumbbell)
4
10-12 reps
-
4
Squat (Bodyweight)
1
8 mins
-
5
Decline Sit Up (Bodyweight)
1
6 mins
-
6
Push Up
1
8 mins
-
7
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
10 reps
-
2
Farmer's Walk (Weighted)
3
AMRAP
-
3
Split Squat (Dumbbell)
4
10-12 reps
-
4
Squat (Bodyweight)
1
8 mins
-
5
Decline Sit Up (Bodyweight)
1
6 mins
-
6
Push Up
1
8 mins
-
7
Lateral Raise (Dumbbell)
3
AMRAP
-
Week 1
1 / 8 Weeks
Day 1
1
Hang Clean
3 Sets
6-8 Reps
@8.5
2
Chin-Up (Bodyweight)
3 Sets
10-15 Reps
-
3
Split Squat (Dumbbell)
4 Sets
12-15 Reps
-
4
Plank
3 Sets
1-2 mins
-
5
Squat (Bodyweight)
1 Set
6 mins
-
6
Sit Up
1 Set
4 mins
-
7
Push Up
1 Set
6 mins
-
Day 2
1
Deadlift (Barbell)
3 Sets
6 Reps
-
2
Dumbbell Bench Pullover
3 Sets
12 Reps
-
3
Dip (Bodyweight)
4 Sets
15-20 Reps
-
4
Box Jump
3 Sets
8-10 Reps
-
5
Farmer's Walk (Weighted)
2 Sets
AMRAP
-
6
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
-
Day 3
1
Pendlay Row
3 Sets
10 Reps
-
2
Kettlebell Press
3 Sets
12-15 Reps
-
3
Back Extension (Weighted)
3 Sets
10-12 Reps
-
4
Squat (Bodyweight)
1 Set
6 mins
-
5
Sit Up
1 Set
4 mins
-
6
Push Up
1 Set
6 mins
-
7
Pull-Up (Neutral Grip, Bodyweight)
2 Sets
AMRAP
-
8
Lu Raise
3 Sets
20 Reps
-