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Weight Training For Grappling (3xFB,FB,Cal)

by AmuroRay13
2 athletes joined

Program Description

This program was built off the ideas from Michael Israetel's "Weight Training for Grappling" course, it has the bones of the 2xper week template given in the course plus some extras for body building and Calisthenic work. Use whatever progression you see fit to use at your skill level. Dynamic Double, Double, Linear, whatever. This program is also set at 6 weeks but is meant to be run at 6 for the minimum. If you work through 6 weeks with a given rep scheme run, it again for 6 and up or lower the reps given your goals. You can also run it as 2 3-week blocks and then again, the same. So essentially keep up with the reps you use and every 3-6 weeks increase/decrease reps according to your goals.

Program Overview

  • Level
    Advanced, Intermediate, Novice, Beginner
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 14, 2025 05:04
  • Last Edited
    Feb 10, 2025 11:24
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5-10 reps
RPE 7-9
2
Hanging Toes To Bar
2
AMRAP
RPE 7-9
3
Chin-Up (Weighted)
2
5-10 reps
RPE 7-9
4
Dip (Weighted)
2
5-10 reps
RPE 7-9
5
Lu Raise
3
5-10 reps
RPE 7-9
6
Behind Back Wrist Curls
2
10-20 reps
RPE 7-9
7
Pinwheel Curl
2
10-20 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5-10 reps
RPE 7-9
2
Hanging Toes To Bar
2
AMRAP
RPE 7-9
3
Chin-Up (Weighted)
2
5-10 reps
RPE 7-9
4
Dip (Weighted)
2
5-10 reps
RPE 7-9
5
Lu Raise
3
5-10 reps
RPE 7-9
6
Behind Back Wrist Curls
2
10-20 reps
RPE 7-9
7
Pinwheel Curl
2
10-20 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5-10 reps
RPE 7-9
2
Hanging Toes To Bar
2
AMRAP
RPE 7-9
3
Chin-Up (Weighted)
2
5-10 reps
RPE 7-9
4
Dip (Weighted)
2
5-10 reps
RPE 7-9
5
Lu Raise
3
5-10 reps
RPE 7-9
6
Behind Back Wrist Curls
2
10-20 reps
RPE 7-9
7
Pinwheel Curl
2
10-20 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5-10 reps
RPE 7-9
2
Hanging Toes To Bar
2
AMRAP
RPE 7-9
3
Chin-Up (Weighted)
2
5-10 reps
RPE 7-9
4
Dip (Weighted)
2
5-10 reps
RPE 7-9
5
Lu Raise
3
5-10 reps
RPE 7-9
6
Behind Back Wrist Curls
2
10-20 reps
RPE 7-9
7
Pinwheel Curl
2
10-20 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5-10 reps
RPE 7-9
2
Hanging Toes To Bar
2
AMRAP
RPE 7-9
3
Chin-Up (Weighted)
2
5-10 reps
RPE 7-9
4
Dip (Weighted)
2
5-10 reps
RPE 7-9
5
Lu Raise
3
5-10 reps
RPE 7-9
6
Behind Back Wrist Curls
2
10-20 reps
RPE 7-9
7
Pinwheel Curl
2
10-20 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5-10 reps
RPE 7-9
2
Hanging Toes To Bar
2
AMRAP
RPE 7-9
3
Chin-Up (Weighted)
2
5-10 reps
RPE 7-9
4
Dip (Weighted)
2
5-10 reps
RPE 7-9
5
Lu Raise
3
5-10 reps
RPE 7-9
6
Behind Back Wrist Curls
2
10-20 reps
RPE 7-9
7
Pinwheel Curl
2
10-20 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-10 reps
RPE 7-9
2
Bench Press (Close Grip)
2
5-10 reps
RPE 7-9
3
Zercher Front-Foot Elevated Split Squat
2
5-10 reps
RPE 7-9
4
Rear Delt Fly (Dumbbell)
4
5-10 reps
RPE 7-9
5
Upright Row (Barbell)
2
5-10 reps
RPE 7-9
6
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 7-9
7
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-10 reps
RPE 7-9
2
Bench Press (Close Grip)
2
5-10 reps
RPE 7-9
3
Zercher Front-Foot Elevated Split Squat
2
5-10 reps
RPE 7-9
4
Rear Delt Fly (Dumbbell)
4
5-10 reps
RPE 7-9
5
Upright Row (Barbell)
2
5-10 reps
RPE 7-9
6
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 7-9
7
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-10 reps
RPE 7-9
2
Bench Press (Close Grip)
2
5-10 reps
RPE 7-9
3
Zercher Front-Foot Elevated Split Squat
2
5-10 reps
RPE 7-9
4
Rear Delt Fly (Dumbbell)
4
5-10 reps
RPE 7-9
5
Upright Row (Barbell)
2
5-10 reps
RPE 7-9
6
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 7-9
7
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-10 reps
RPE 7-9
2
Bench Press (Close Grip)
2
5-10 reps
RPE 7-9
3
Zercher Front-Foot Elevated Split Squat
2
5-10 reps
RPE 7-9
4
Rear Delt Fly (Dumbbell)
3
5-10 reps
RPE 7-9
5
Upright Row (Barbell)
2
5-10 reps
RPE 7-9
6
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 7-9
7
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-10 reps
RPE 7-9
2
Bench Press (Close Grip)
2
5-10 reps
RPE 7-9
3
Zercher Front-Foot Elevated Split Squat
2
5-10 reps
RPE 7-9
4
Rear Delt Fly (Dumbbell)
4
5-10 reps
RPE 7-9
5
Upright Row (Barbell)
2
5-10 reps
RPE 7-9
6
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 7-9
7
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-10 reps
RPE 7-9
2
Bench Press (Close Grip)
2
5-10 reps
RPE 7-9
3
Zercher Front-Foot Elevated Split Squat
2
5-10 reps
RPE 7-9
4
Rear Delt Fly (Dumbbell)
3
5-10 reps
RPE 7-9
5
Upright Row (Barbell)
3
5-10 reps
RPE 7-9
6
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 7-9
7
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8-12 reps
RPE 7-8
2
Band Pull Apart
5
8-12 reps
RPE 7-8
3
Pike Push Up
3
8-12 reps
RPE 7-8
4
Ring Push Up
3
8-12 reps
RPE 7-8
5
Side Plank
2
2-6 mins
-
6
Back Extension
2
10-20 reps
RPE 7-9
7
Neck Work (Each Side Per 1 Set)
2
5-10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8-12 reps
RPE 7-8
2
Band Pull Apart
5
8-12 reps
RPE 7-8
3
Pike Push Up
3
8-12 reps
RPE 7-8
4
Ring Push Up
3
8-12 reps
RPE 7-8
5
Back Extension
2
10-20 reps
RPE 7-9
6
Side Plank
2
2-6 mins
-
7
Neck Work (Each Side Per 1 Set)
2
5-10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8-12 reps
RPE 7-8
2
Band Pull Apart
5
8-12 reps
RPE 7-8
3
Pike Push Up
3
8-12 reps
RPE 7-8
4
Ring Push Up
3
8-12 reps
RPE 7-8
5
Side Plank
2
2-6 mins
-
6
Back Extension
2
10-20 reps
RPE 7-9
7
Neck Work (Each Side Per 1 Set)
2
5-10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8-12 reps
RPE 7-8
2
Band Pull Apart
5
8-12 reps
RPE 7-8
3
Pike Push Up
3
8-12 reps
RPE 7-8
4
Ring Push Up
3
8-12 reps
RPE 7-8
5
Back Extension
2
10-20 reps
RPE 7-9
6
Side Plank
2
2-6 mins
-
7
Neck Work (Each Side Per 1 Set)
2
5-10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8-12 reps
RPE 7-8
2
Band Pull Apart
5
8-12 reps
RPE 7-8
3
Pike Push Up
3
8-12 reps
RPE 7-8
4
Ring Push Up
3
8-12 reps
RPE 7-8
5
Back Extension
2
10-20 reps
RPE 7-9
6
Side Plank
2
2-6 mins
-
7
Neck Work (Each Side Per 1 Set)
2
5-10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8-12 reps
RPE 7-8
2
Band Pull Apart
5
8-12 reps
RPE 7-8
3
Pike Push Up
3
8-12 reps
RPE 7-8
4
Ring Push Up
3
8-12 reps
RPE 7-8
5
Back Extension
2
10-20 reps
RPE 7-9
6
Side Plank
2
2-6 mins
-
7
Neck Work (Each Side Per 1 Set)
2
5-10 reps
RPE 7-9
Week 1
1 / 6 Weeks
Day 1
1
Zercher Squat (Barbell)
2 Sets
5-10 Reps
@7-9
2
Hanging Toes To Bar
2 Sets
AMRAP
@7-9
3
Chin-Up (Weighted)
2 Sets
5-10 Reps
@7-9
4
Dip (Weighted)
2 Sets
5-10 Reps
@7-9
5
Lu Raise
3 Sets
5-10 Reps
@7-9
6
Behind Back Wrist Curls
2 Sets
10-20 Reps
@7-9
7
Pinwheel Curl
2 Sets
10-20 Reps
@7-9
Day 2
1
Overhead Press (Barbell)
2 Sets
5-10 Reps
@7-9
2
Bench Press (Close Grip)
2 Sets
5-10 Reps
@7-9
3
Zercher Front-Foot Elevated Split Squat
2 Sets
5-10 Reps
@7-9
4
Rear Delt Fly (Dumbbell)
4 Sets
5-10 Reps
@7-9
5
Upright Row (Barbell)
2 Sets
5-10 Reps
@7-9
6
Reverse Bicep Curl (EZ Bar)
2 Sets
5-10 Reps
@7-9
7
Preacher Curl (EZ Bar)
2 Sets
5-10 Reps
@7-9
Day 3
1
Pull-Up (Bodyweight)
2 Sets
8-12 Reps
@7-8
2
Band Pull Apart
5 Sets
8-12 Reps
@7-8
3
Pike Push Up
3 Sets
8-12 Reps
@7-8
4
Ring Push Up
3 Sets
8-12 Reps
@7-8
5
Side Plank
2 Sets
2-6 mins
-
6
Back Extension
2 Sets
10-20 Reps
@7-9
7
Neck Work (Each Side Per 1 Set)
2 Sets
5-10 Reps
@7-9