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Power grappler vol 2

by Oskari

Program Description

Have 1-2 rest days between sessions. Use double progression (first more reps, then weight) in given rep ranges.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 29, 2025 07:04
  • Last Edited
    Aug 31, 2025 07:03

Summary

Unleash your inner strength with "Power Grappler Vol 2," a dynamic 9-week program designed for serious lifters. Training three days a week, you'll engage in a blend of compound lifts and targeted supersets, focusing on building explosive power and functional strength. Each session combines exercises like the Trap Bar Deadlift and Weighted Chin-Ups, ensuring a comprehensive workout that challenges your entire body. Get ready to elevate your performance and redefine your limits in the gym!
Muscle Engagement
Front
Back
MuscleSet
Lats
11.9%
Triceps
11.5%
Upper Back
11.5%
Quadriceps
10%
Hamstrings
10%
Abs
9.4%
Glutes
8.1%
Biceps
5.7%
Front Delts
5%
Middle Delts
4.8%
Chest
4.5%
Lower Back
3.5%
Adductors
2.3%
Forearms
1.9%
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4.8 Stars with 10, 000+ Ratings
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
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
B-Stance Romanian Deadlift (Trap Bar)
3
4-6 reps
-
2A
Chin-Up (Weighted)
3
4-6 reps
-
2B
Single Leg Calf Raise
2
AMRAP
-
3
Dip (Weighted)
3
6-10 reps
-
4A
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
4B
Dumbbell Row
2
6-10 reps
-
5A
Lying Leg Raise
2
AMRAP
-
5B
Dynamic Side Plank
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
B-Stance Romanian Deadlift (Trap Bar)
3
4-6 reps
-
2A
Chin-Up (Weighted)
3
4-6 reps
-
2B
Single Leg Calf Raise
2
AMRAP
-
3
Dip (Weighted)
3
6-10 reps
-
4A
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
4B
Dumbbell Row
2
6-10 reps
-
5A
Lying Leg Raise
2
AMRAP
-
5B
Dynamic Side Plank
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
B-Stance Romanian Deadlift (Trap Bar)
3
4-6 reps
-
2A
Chin-Up (Weighted)
3
4-6 reps
-
2B
Single Leg Calf Raise
2
AMRAP
-
3
Dip (Weighted)
3
6-10 reps
-
4A
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
4B
Dumbbell Row
2
6-10 reps
-
5A
Lying Leg Raise
2
AMRAP
-
5B
Dynamic Side Plank
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
B-Stance Romanian Deadlift (Trap Bar)
3
4-6 reps
-
2A
Chin-Up (Weighted)
3
4-6 reps
-
2B
Single Leg Calf Raise
2
AMRAP
-
3
Dip (Weighted)
3
6-10 reps
-
4A
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
4B
Dumbbell Row
2
6-10 reps
-
5A
Lying Leg Raise
2
AMRAP
-
5B
Dynamic Side Plank
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
B-Stance Romanian Deadlift (Trap Bar)
3
4-6 reps
-
2A
Chin-Up (Weighted)
3
4-6 reps
-
2B
Single Leg Calf Raise
2
AMRAP
-
3
Dip (Weighted)
3
6-10 reps
-
4A
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
4B
Dumbbell Row
2
6-10 reps
-
5A
Lying Leg Raise
2
AMRAP
-
5B
Dynamic Side Plank
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
B-Stance Romanian Deadlift (Trap Bar)
3
4-6 reps
-
2A
Chin-Up (Weighted)
3
4-6 reps
-
2B
Single Leg Calf Raise
2
AMRAP
-
3
Dip (Weighted)
3
6-10 reps
-
4A
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
4B
Dumbbell Row
2
6-10 reps
-
5A
Lying Leg Raise
2
AMRAP
-
5B
Dynamic Side Plank
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
B-Stance Romanian Deadlift (Trap Bar)
3
4-6 reps
-
2A
Chin-Up (Weighted)
3
4-6 reps
-
2B
Single Leg Calf Raise
2
AMRAP
-
3
Dip (Weighted)
3
6-10 reps
-
4A
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
4B
Dumbbell Row
2
6-10 reps
-
5A
Lying Leg Raise
2
AMRAP
-
5B
Dynamic Side Plank
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
B-Stance Romanian Deadlift (Trap Bar)
3
4-6 reps
-
2A
Chin-Up (Weighted)
3
4-6 reps
-
2B
Single Leg Calf Raise
2
AMRAP
-
3
Dip (Weighted)
3
6-10 reps
-
4A
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
4B
Dumbbell Row
2
6-10 reps
-
5A
Lying Leg Raise
2
AMRAP
-
5B
Dynamic Side Plank
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1-3 reps
-
2
Dip (Weighted)
1
1-3 reps
-
3
Trap Bar Deadlift
1
1-3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
-
2
Barbell Row
3
6-10 reps
-
3
Single Leg Press
3
10-15 reps
-
4A
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
4B
Pullover (Dumbbell)
2
6-10 reps
-
5A
Side Bend (Dumbbell)
2
8-12 reps
-
5B
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
-
2
Barbell Row
3
6-10 reps
-
3
Single Leg Press
3
10-15 reps
-
4A
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
4B
Pullover (Dumbbell)
2
6-10 reps
-
5A
Side Bend (Dumbbell)
2
8-12 reps
-
5B
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
-
2
Barbell Row
3
6-10 reps
-
3
Single Leg Press
3
10-15 reps
-
4A
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
4B
Pullover (Dumbbell)
2
6-10 reps
-
5A
Side Bend (Dumbbell)
2
8-12 reps
-
5B
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
-
2
Barbell Row
3
6-10 reps
-
3
Single Leg Press
3
10-15 reps
-
4A
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
4B
Pullover (Dumbbell)
2
6-10 reps
-
5A
Side Bend (Dumbbell)
2
8-12 reps
-
5B
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
-
2
Barbell Row
3
6-10 reps
-
3
Single Leg Press
3
10-15 reps
-
4A
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
4B
Pullover (Dumbbell)
2
6-10 reps
-
5A
Side Bend (Dumbbell)
2
8-12 reps
-
5B
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
-
2
Barbell Row
3
6-10 reps
-
3
Single Leg Press
3
10-15 reps
-
4A
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
4B
Pullover (Dumbbell)
2
6-10 reps
-
5A
Side Bend (Dumbbell)
2
8-12 reps
-
5B
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
-
2
Barbell Row
3
6-10 reps
-
3
Single Leg Press
3
10-15 reps
-
4A
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
4B
Pullover (Dumbbell)
2
6-10 reps
-
5A
Side Bend (Dumbbell)
2
8-12 reps
-
5B
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
-
2
Barbell Row
3
6-10 reps
-
3
Single Leg Press
3
10-15 reps
-
4A
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
4B
Pullover (Dumbbell)
2
6-10 reps
-
5A
Side Bend (Dumbbell)
2
8-12 reps
-
5B
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2A
Chin-Up (Weighted)
3
4-6 reps
-
2B
Single Leg Calf Raise
2
AMRAP
-
3
Dip (Weighted)
3
6-10 reps
-
4A
Leg Curl
2
8-12 reps
-
4B
Leg Extension
2
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5B
Bicep Curl (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2A
Chin-Up (Weighted)
3
4-6 reps
-
2B
Single Leg Calf Raise
2
AMRAP
-
3
Dip (Weighted)
3
6-10 reps
-
4A
Leg Curl
2
8-12 reps
-
4B
Leg Extension
2
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5B
Bicep Curl (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2A
Chin-Up (Weighted)
3
4-6 reps
-
2B
Single Leg Calf Raise
2
AMRAP
-
3
Dip (Weighted)
3
6-10 reps
-
4A
Leg Curl
2
8-12 reps
-
4B
Leg Extension
2
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5B
Bicep Curl (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2A
Chin-Up (Weighted)
3
4-6 reps
-
2B
Single Leg Calf Raise
2
AMRAP
-
3
Dip (Weighted)
3
6-10 reps
-
4A
Leg Curl
2
8-12 reps
-
4B
Leg Extension
2
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5B
Bicep Curl (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2A
Chin-Up (Weighted)
3
4-6 reps
-
2B
Single Leg Calf Raise
2
AMRAP
-
3
Dip (Weighted)
3
6-10 reps
-
4A
Leg Curl
2
8-12 reps
-
4B
Leg Extension
2
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5B
Bicep Curl (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2A
Chin-Up (Weighted)
3
4-6 reps
-
2B
Single Leg Calf Raise
2
AMRAP
-
3
Dip (Weighted)
3
6-10 reps
-
4A
Leg Curl
2
8-12 reps
-
4B
Leg Extension
2
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5B
Bicep Curl (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2A
Chin-Up (Weighted)
3
4-6 reps
-
2B
Single Leg Calf Raise
2
AMRAP
-
3
Dip (Weighted)
3
6-10 reps
-
4A
Leg Curl
2
8-12 reps
-
4B
Leg Extension
2
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5B
Bicep Curl (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2A
Chin-Up (Weighted)
3
4-6 reps
-
2B
Single Leg Calf Raise
2
AMRAP
-
3
Dip (Weighted)
3
6-10 reps
-
4A
Leg Curl
2
8-12 reps
-
4B
Leg Extension
2
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5B
Bicep Curl (Cable)
2
8-12 reps
-
Week 1
1 / 9 Weeks
Day 2
1
Trap Bar Deadlift
3 Sets
4-6 Reps
-
2
Barbell Row
3 Sets
6-10 Reps
-
3
Single Leg Press
3 Sets
10-15 Reps
-
4A
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
-
4B
Pullover (Dumbbell)
2 Sets
6-10 Reps
-
5A
Side Bend (Dumbbell)
2 Sets
8-12 Reps
-
5B
Hanging Leg Raise
2 Sets
AMRAP
-
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
-
2A
Chin-Up (Weighted)
3 Sets
4-6 Reps
-
2B
Single Leg Calf Raise
2 Sets
AMRAP
-
3
Dip (Weighted)
3 Sets
6-10 Reps
-
4A
Leg Curl
2 Sets
8-12 Reps
-
4B
Leg Extension
2 Sets
8-12 Reps
-
5A
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
5B
Bicep Curl (Cable)
2 Sets
8-12 Reps
-
Day 1
1
B-Stance Romanian Deadlift (Trap Bar)
3 Sets
4-6 Reps
-
2A
Chin-Up (Weighted)
3 Sets
4-6 Reps
-
2B
Single Leg Calf Raise
2 Sets
AMRAP
-
3
Dip (Weighted)
3 Sets
6-10 Reps
-
4A
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
-
4B
Dumbbell Row
2 Sets
6-10 Reps
-
5A
Lying Leg Raise
2 Sets
AMRAP
-
5B
Dynamic Side Plank
2 Sets
AMRAP
-