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Grappling Competition Program

by Blake B.
7 athletes joined

Program Description

Going for gold

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 19, 2024 03:27
  • Last Edited
    Jun 26, 2024 02:02
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
2A
Split Squat (Barbell)
3
10-12 reps
2B
Box Jump
3
10-12 reps
3A
Kettlebell Swing
3
12-15 reps
3B
Romanian Deadlift (Barbell)
3
10-12 reps
4
Seated Calf Raise
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
2A
Split Squat (Barbell)
3
10-12 reps
2B
Box Jump
3
10-12 reps
3A
Kettlebell Swing
3
12-15 reps
3B
Romanian Deadlift (Barbell)
3
10-12 reps
4
Seated Calf Raise
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
2A
Split Squat (Barbell)
3
10-12 reps
2B
Box Jump
3
10-12 reps
3A
Kettlebell Swing
3
12-15 reps
3B
Romanian Deadlift (Barbell)
3
10-12 reps
4
Seated Calf Raise
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
2A
Split Squat (Barbell)
3
10-12 reps
2B
Box Jump
3
10-12 reps
3A
Kettlebell Swing
3
12-15 reps
3B
Romanian Deadlift (Barbell)
3
10-12 reps
4
Seated Calf Raise
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
2A
Split Squat (Barbell)
3
10-12 reps
2B
Box Jump
3
10-12 reps
3A
Kettlebell Swing
3
12-15 reps
3B
Romanian Deadlift (Barbell)
3
10-12 reps
4
Seated Calf Raise
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-6 reps
2A
Kettlebell Press
3
6-8 reps
2B
Dip (Bodyweight)
3
10-12 reps
3A
Lateral Raise (Dumbbell)
3
10-12 reps
3B
Overhead Tricep Extension (Cable)
3
10-12 reps
4
Chest Fly (Machine)
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-6 reps
2A
Kettlebell Press
3
6-8 reps
2B
Dip (Bodyweight)
3
10-12 reps
3A
Lateral Raise (Dumbbell)
3
10-12 reps
3B
Overhead Tricep Extension (Cable)
3
10-12 reps
4
Chest Fly (Machine)
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-6 reps
2A
Kettlebell Press
3
6-8 reps
2B
Dip (Bodyweight)
3
10-12 reps
3A
Lateral Raise (Dumbbell)
3
10-12 reps
3B
Overhead Tricep Extension (Cable)
3
10-12 reps
4
Chest Fly (Machine)
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-6 reps
2A
Kettlebell Press
3
6-8 reps
2B
Dip (Bodyweight)
3
10-12 reps
3A
Lateral Raise (Dumbbell)
3
10-12 reps
3B
Overhead Tricep Extension (Cable)
3
10-12 reps
4
Chest Fly (Machine)
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-6 reps
2A
Kettlebell Press
3
6-8 reps
2B
Dip (Bodyweight)
3
10-12 reps
3A
Lateral Raise (Dumbbell)
3
10-12 reps
3B
Overhead Tricep Extension (Cable)
3
10-12 reps
4
Chest Fly (Machine)
3
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-6 reps
2
Pull-Up (Bodyweight)
3
AMRAP
3A
Lat Prayer
3
10-12 reps
3B
Hammer Curl
3
10-12 reps
4
Smith Machine Pendlay Row
3
10-12 reps
5
Rear Delt Fly (Machine)
3
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-6 reps
2
Pull-Up (Bodyweight)
3
AMRAP
3A
Lat Prayer
3
10-12 reps
3B
Hammer Curl
3
10-12 reps
4
Smith Machine Pendlay Row
3
10-12 reps
5
Rear Delt Fly (Machine)
3
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-6 reps
2
Pull-Up (Bodyweight)
3
AMRAP
3A
Lat Prayer
3
10-12 reps
3B
Hammer Curl
3
10-12 reps
4
Smith Machine Pendlay Row
3
10-12 reps
5
Rear Delt Fly (Machine)
3
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-6 reps
2
Pull-Up (Bodyweight)
3
AMRAP
3A
Lat Prayer
3
10-12 reps
3B
Hammer Curl
3
10-12 reps
4
Smith Machine Pendlay Row
3
10-12 reps
5
Rear Delt Fly (Machine)
3
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-6 reps
2
Pull-Up (Bodyweight)
3
AMRAP
3A
Lat Prayer
3
10-12 reps
3B
Hammer Curl
3
10-12 reps
4
Smith Machine Pendlay Row
3
10-12 reps
5
Rear Delt Fly (Machine)
3
10-12 reps
Week 1
1 / 5 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5-6 Reps
2A
Split Squat (Barbell)
3 Sets
10-12 Reps
2B
Box Jump
3 Sets
10-12 Reps
3A
Kettlebell Swing
3 Sets
12-15 Reps
3B
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
4
Seated Calf Raise
3 Sets
10-12 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
5-6 Reps
2A
Kettlebell Press
3 Sets
6-8 Reps
2B
Dip (Bodyweight)
3 Sets
10-12 Reps
3A
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
3B
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
4
Chest Fly (Machine)
3 Sets
10-12 Reps
Day 3
1
Pull-Up (Weighted)
3 Sets
5-6 Reps
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
3A
Lat Prayer
3 Sets
10-12 Reps
3B
Hammer Curl
3 Sets
10-12 Reps
4
Smith Machine Pendlay Row
3 Sets
10-12 Reps
5
Rear Delt Fly (Machine)
3 Sets
10-12 Reps