logo
BoostcampPNG

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 29, 2025 07:24
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
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
-