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Grappling post season hypertrophy block

by Trenton M.

Program Description

A program for wrestlers that are in the post season and can focus on building lean body mass

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Olympic Weightlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    13 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 02, 2025 04:48
  • Last Edited
    Jan 02, 2025 07:07
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3 reps
80%
2
Squat (Barbell)
5
5 reps
75%
3
Nordic Curl
3
4 reps
RPE 8
4
Nordic Curl
1
AMRAP
RPE 9.5
5A
Kettlebell Swing
3
10-15 reps
-
6A
Sissy Squat
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3 reps
80%
2
Squat (Barbell)
5
5 reps
75%
3
Nordic Curl
3
4 reps
RPE 8
4
Nordic Curl
1
AMRAP
RPE 9.5
5A
Kettlebell Swing
3
10-15 reps
-
6A
Sissy Squat
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3 reps
80%
2
Squat (Barbell)
5
5 reps
75%
3
Nordic Curl
3
4 reps
RPE 8
4
Nordic Curl
1
AMRAP
RPE 9.5
5A
Kettlebell Swing
3
10-15 reps
-
6A
Sissy Squat
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3 reps
80%
2
Squat (Barbell)
5
5 reps
75%
3
Nordic Curl
3
4 reps
RPE 8
4
Nordic Curl
1
AMRAP
RPE 9.5
5A
Kettlebell Swing
3
10-15 reps
-
6A
Sissy Squat
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
7
5 reps
55%
2
Box Squat (Barbell)
6
5 reps
60%
3
Single Leg Stair Jumps
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3 reps
80%
2
Squat (Barbell)
5
5 reps
75%
3
Nordic Curl
3
4 reps
RPE 8
4
Nordic Curl
1
AMRAP
RPE 9.5
5A
Kettlebell Swing
3
10-15 reps
-
6A
Sissy Squat
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3 reps
80%
2
Squat (Barbell)
5
5 reps
75%
3
Nordic Curl
3
4 reps
RPE 8
4
Nordic Curl
1
AMRAP
RPE 9.5
5A
Kettlebell Swing
3
10-15 reps
-
6A
Sissy Squat
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3 reps
80%
2
Squat (Barbell)
5
5 reps
75%
3
Nordic Curl
3
4 reps
RPE 8
4
Nordic Curl
1
AMRAP
RPE 9.5
5A
Kettlebell Swing
3
10-15 reps
-
6A
Sissy Squat
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3 reps
80%
2
Squat (Barbell)
5
5 reps
75%
3
Nordic Curl
3
4 reps
RPE 8
4
Nordic Curl
1
AMRAP
RPE 9.5
5A
Kettlebell Swing
3
10-15 reps
-
6A
Sissy Squat
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3 reps
80%
2
Squat (Barbell)
5
5 reps
75%
3
Nordic Curl
3
4 reps
RPE 8
4
Nordic Curl
1
AMRAP
RPE 9.5
5A
Kettlebell Swing
3
10-15 reps
-
6A
Sissy Squat
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3 reps
80%
2
Squat (Barbell)
5
5 reps
75%
3
Nordic Curl
3
4 reps
RPE 8
4
Nordic Curl
1
AMRAP
RPE 9.5
5A
Kettlebell Swing
3
10-15 reps
-
6A
Sissy Squat
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3 reps
80%
2
Squat (Barbell)
5
5 reps
75%
3
Nordic Curl
3
4 reps
RPE 8
4
Nordic Curl
1
AMRAP
RPE 9.5
5A
Kettlebell Swing
3
10-15 reps
-
6A
Sissy Squat
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
7
5 reps
55%
2
Box Squat (Barbell)
6
5 reps
60%
3
Single Leg Stair Jumps
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
4
3 reps
80%
2
Bench Press (Barbell)
5
5 reps
75%
3
Barbell Row
5
5 reps
75%
4A
Wide Grip Pull-Up
3
AMRAP
-
5
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
4
3 reps
80%
2
Bench Press (Barbell)
5
5 reps
75%
3
Barbell Row
5
5 reps
75%
4A
Wide Grip Pull-Up
3
AMRAP
-
5
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
4
3 reps
80%
2
Bench Press (Barbell)
5
5 reps
75%
3
Barbell Row
5
5 reps
75%
4A
Wide Grip Pull-Up
3
AMRAP
-
5
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
4
3 reps
80%
2
Bench Press (Barbell)
5
5 reps
75%
3
Barbell Row
5
5 reps
75%
4A
Wide Grip Pull-Up
3
AMRAP
-
5
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
6
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
4
3 reps
80%
2
Bench Press (Barbell)
5
5 reps
75%
3
Barbell Row
5
5 reps
75%
4A
Wide Grip Pull-Up
3
AMRAP
-
5
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
4
3 reps
80%
2
Bench Press (Barbell)
5
5 reps
75%
3
Barbell Row
5
5 reps
75%
4A
Wide Grip Pull-Up
3
AMRAP
-
5
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
4
3 reps
80%
2
Bench Press (Barbell)
5
5 reps
75%
3
Barbell Row
5
5 reps
75%
4A
Wide Grip Pull-Up
3
AMRAP
-
5
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
4
3 reps
80%
2
Bench Press (Barbell)
5
5 reps
75%
3
Barbell Row
5
5 reps
75%
4A
Wide Grip Pull-Up
3
AMRAP
-
5
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
4
3 reps
80%
2
Bench Press (Barbell)
5
5 reps
75%
3
Barbell Row
5
5 reps
75%
4A
Wide Grip Pull-Up
3
AMRAP
-
5
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
4
3 reps
80%
2
Bench Press (Barbell)
5
5 reps
75%
3
Barbell Row
5
5 reps
75%
4A
Wide Grip Pull-Up
3
AMRAP
-
5
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
4
3 reps
80%
2
Bench Press (Barbell)
5
5 reps
75%
3
Barbell Row
5
5 reps
75%
4A
Wide Grip Pull-Up
3
AMRAP
-
5
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
6
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Box Jump
4
5 reps
-
1B
Single Leg Stair Jumps
4
3 reps
-
2
Bear Crawl
4
0.5 mins
-
3
Vertical Jump
3
1 reps
-
4
Jump Switch Lunge
3
5 reps
-
5
Jump Rope
8
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Box Jump
4
5 reps
-
1B
Single Leg Stair Jumps
4
3 reps
-
2
Bear Crawl
4
0.5 mins
-
3
Vertical Jump
3
1 reps
-
4
Jump Switch Lunge
3
5 reps
-
5
Jump Rope
8
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Box Jump
4
5 reps
-
1B
Single Leg Stair Jumps
4
3 reps
-
2
Bear Crawl
4
0.5 mins
-
3
Vertical Jump
3
1 reps
-
4
Jump Switch Lunge
3
5 reps
-
5
Jump Rope
8
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Box Jump
4
5 reps
-
1B
Single Leg Stair Jumps
4
3 reps
-
2
Bear Crawl
4
0.5 mins
-
3
Vertical Jump
3
1 reps
-
4
Jump Switch Lunge
3
5 reps
-
5
Jump Rope
8
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Box Jump
4
5 reps
-
1B
Single Leg Stair Jumps
4
3 reps
-
2
Bear Crawl
4
0.5 mins
-
3
Vertical Jump
3
1 reps
-
4
Jump Switch Lunge
3
5 reps
-
5
Jump Rope
8
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Box Jump
4
5 reps
-
1B
Single Leg Stair Jumps
4
3 reps
-
2
Bear Crawl
4
0.5 mins
-
3
Vertical Jump
3
1 reps
-
4
Jump Switch Lunge
3
5 reps
-
5
Jump Rope
8
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Box Jump
4
5 reps
-
1B
Single Leg Stair Jumps
4
3 reps
-
2
Bear Crawl
4
0.5 mins
-
3
Vertical Jump
3
1 reps
-
4
Jump Switch Lunge
3
5 reps
-
5
Jump Rope
8
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Box Jump
4
5 reps
-
1B
Single Leg Stair Jumps
4
3 reps
-
2
Bear Crawl
4
0.5 mins
-
3
Vertical Jump
3
1 reps
-
4
Jump Switch Lunge
3
5 reps
-
5
Jump Rope
8
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Box Jump
4
5 reps
-
1B
Single Leg Stair Jumps
4
3 reps
-
2
Bear Crawl
4
0.5 mins
-
3
Vertical Jump
3
1 reps
-
4
Jump Switch Lunge
3
5 reps
-
5
Jump Rope
8
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Box Jump
4
5 reps
-
1B
Single Leg Stair Jumps
4
3 reps
-
2
Bear Crawl
4
0.5 mins
-
3
Vertical Jump
3
1 reps
-
4
Jump Switch Lunge
3
5 reps
-
5
Jump Rope
8
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Box Jump
4
5 reps
-
1B
Single Leg Stair Jumps
4
3 reps
-
2
Bear Crawl
4
0.5 mins
-
3
Vertical Jump
3
1 reps
-
4
Jump Switch Lunge
3
5 reps
-
5
Jump Rope
8
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
10 reps
-
2
Neutral Grip Dumbbell Bench Press
2
8-12 reps
-
3
Bicep Curl (Barbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Reverse Nordic Curl
4
10 reps
-
6
Romanian Deadlift (Barbell)
5
7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
10 reps
-
2
Neutral Grip Dumbbell Bench Press
2
8-12 reps
-
3
Bicep Curl (Barbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Reverse Nordic Curl
4
10 reps
-
6
Romanian Deadlift (Barbell)
5
7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
10 reps
-
2
Neutral Grip Dumbbell Bench Press
2
8-12 reps
-
3
Bicep Curl (Barbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Reverse Nordic Curl
4
10 reps
-
6
Romanian Deadlift (Barbell)
5
7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
10 reps
-
2
Neutral Grip Dumbbell Bench Press
2
8-12 reps
-
3
Bicep Curl (Barbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Reverse Nordic Curl
4
10 reps
-
6
Romanian Deadlift (Barbell)
5
7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
10 reps
-
2
Neutral Grip Dumbbell Bench Press
2
8-12 reps
-
3
Bicep Curl (Barbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Reverse Nordic Curl
4
10 reps
-
6
Romanian Deadlift (Barbell)
5
7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
10 reps
-
2
Neutral Grip Dumbbell Bench Press
2
8-12 reps
-
3
Bicep Curl (Barbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Reverse Nordic Curl
4
10 reps
-
6
Romanian Deadlift (Barbell)
5
7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
10 reps
-
2
Neutral Grip Dumbbell Bench Press
2
8-12 reps
-
3
Bicep Curl (Barbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Reverse Nordic Curl
4
10 reps
-
6
Romanian Deadlift (Barbell)
5
7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
10 reps
-
2
Neutral Grip Dumbbell Bench Press
2
8-12 reps
-
3
Bicep Curl (Barbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Reverse Nordic Curl
4
10 reps
-
6
Romanian Deadlift (Barbell)
5
7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
10 reps
-
2
Neutral Grip Dumbbell Bench Press
2
8-12 reps
-
3
Bicep Curl (Barbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Reverse Nordic Curl
4
10 reps
-
6
Romanian Deadlift (Barbell)
5
7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
10 reps
-
2
Neutral Grip Dumbbell Bench Press
2
8-12 reps
-
3
Bicep Curl (Barbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Reverse Nordic Curl
4
10 reps
-
6
Romanian Deadlift (Barbell)
5
7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
10 reps
-
2
Neutral Grip Dumbbell Bench Press
2
8-12 reps
-
3
Bicep Curl (Barbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Reverse Nordic Curl
4
10 reps
-
6
Romanian Deadlift (Barbell)
5
7 reps
-
Week 1
1 / 13 Weeks
Day 2
1
Power Jerk
4 Sets
3 Reps
80%
2
Bench Press (Barbell)
5 Sets
5 Reps
75%
3
Barbell Row
5 Sets
5 Reps
75%
4A
Wide Grip Pull-Up
3 Sets
AMRAP
-
5
Farmer's Walk (Weighted)
3 Sets
1 mins
-
Day 1
1
Power Clean
4 Sets
3 Reps
80%
2
Squat (Barbell)
5 Sets
5 Reps
75%
3
Nordic Curl
3 Sets
4 Reps
@8
4
Nordic Curl
1 Set
AMRAP
@9.5
5A
Kettlebell Swing
3 Sets
10-15 Reps
-
6A
Sissy Squat
3 Sets
AMRAP
-
Day 3
1A
Box Jump
4 Sets
5 Reps
-
1B
Single Leg Stair Jumps
4 Sets
3 Reps
-
2
Bear Crawl
4 Sets
0.5 mins
-
3
Vertical Jump
3 Sets
1 Reps
-
4
Jump Switch Lunge
3 Sets
5 Reps
-
5
Jump Rope
8 Sets
1 mins
-
Day 4
1
JM Press
2 Sets
10 Reps
-
2
Neutral Grip Dumbbell Bench Press
2 Sets
8-12 Reps
-
3
Bicep Curl (Barbell)
3 Sets
10-15 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
5
Reverse Nordic Curl
4 Sets
10 Reps
-
6
Romanian Deadlift (Barbell)
5 Sets
7 Reps
-