Program Description
6-day workout plan for a high-level judo or grappling athlete prioritizing strength, power, and muscular density. Exercises are judo/grappling-specific, balancing explosive lifts, functional hypertrophy, and recovery. Key Adjustments for Judo Performance Tempo Work: Use slow eccentrics (3-4s) on accessory lifts (e.g., split squats) to boost tendon resilience. Grip Training: Add fat grips or towels to pulls/rows to mimic judogi gripping. Core Stability: Prioritize anti-rotation moves (e.g., Pallof presses) to enhance throwing power. Intensity Cycling: Deload every 4th week (reduce volume by 50%). Nutrition & Recovery Protein: 200g/day (2.2g/kg) to support muscle repair. Carbs: 5-6g/kg on training days for energy. Hydration: 4-5L daily (add electrolytes during rucking). Sleep: 8-9 hours/night; 20-min naps post-training. This plan balances strength, power, and judo-specific conditioning. Adjust weights weekly based on RPE (Rate of Perceived Exertion) to avoid overtraining.
Program Overview
- LevelAdvanced, Intermediate
- GoalAthletics, Olympic Weightlifting, Powerlifting
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout90 minutes
- CreatedMay 26, 2025 02:59
- Last EditedMay 26, 2025 03:02
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
90%
2
Power Clean
5
3 reps
85%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
5
Rotating Plank
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
90%
2
Power Clean
5
3 reps
85%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
5
Rotating Plank
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
90%
2
Power Clean
5
3 reps
85%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
5
Rotating Plank
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
90%
2
Power Clean
5
3 reps
85%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
5
Rotating Plank
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
90%
2
Power Clean
5
3 reps
85%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
5
Rotating Plank
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
90%
2
Power Clean
5
3 reps
85%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
5
Rotating Plank
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
90%
2
Power Clean
5
3 reps
85%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
5
Rotating Plank
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
90%
2
Power Clean
5
3 reps
85%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
5
Rotating Plank
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
90%
2
Power Clean
5
3 reps
85%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
5
Rotating Plank
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
90%
2
Power Clean
5
3 reps
85%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
5
Rotating Plank
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
60 mins
RPE 6.5
2
Yoga Flow
1
30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
60 mins
RPE 6.5
2
Yoga Flow
1
30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
60 mins
RPE 6.5
2
Yoga Flow
1
30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
60 mins
RPE 6.5
2
Yoga Flow
1
30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
60 mins
RPE 6.5
2
Yoga Flow
1
30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
60 mins
RPE 6.5
2
Yoga Flow
1
30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
60 mins
RPE 6.5
2
Yoga Flow
1
30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
60 mins
RPE 6.5
2
Yoga Flow
1
30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
60 mins
RPE 6.5
2
Yoga Flow
1
30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
60 mins
RPE 6.5
2
Yoga Flow
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
90%
2
Pull-Up (Weighted)
5
3 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
90%
2
Pull-Up (Weighted)
5
3 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
90%
2
Pull-Up (Weighted)
5
3 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
90%
2
Pull-Up (Weighted)
5
3 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
90%
2
Pull-Up (Weighted)
5
3 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
90%
2
Pull-Up (Weighted)
5
3 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
90%
2
Pull-Up (Weighted)
5
3 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
90%
2
Pull-Up (Weighted)
5
3 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
90%
2
Pull-Up (Weighted)
5
3 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
90%
2
Pull-Up (Weighted)
5
3 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
8
2 reps
60%
2
Single Leg Hip Thrust
3
12 reps
RPE 8
3
Biking Intervals
1
30 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
8
2 reps
60%
2
Single Leg Hip Thrust
3
12 reps
RPE 8
3
Biking Intervals
1
30 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
8
2 reps
60%
2
Single Leg Hip Thrust
3
12 reps
RPE 8
3
Biking Intervals
1
30 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
8
2 reps
60%
2
Single Leg Hip Thrust
3
12 reps
RPE 8
3
Biking Intervals
1
30 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
8
2 reps
60%
2
Single Leg Hip Thrust
3
12 reps
RPE 8
3
Biking Intervals
1
30 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
8
2 reps
60%
2
Single Leg Hip Thrust
3
12 reps
RPE 8
3
Biking Intervals
1
30 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
8
2 reps
60%
2
Single Leg Hip Thrust
3
12 reps
RPE 8
3
Biking Intervals
1
30 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
8
2 reps
60%
2
Single Leg Hip Thrust
3
12 reps
RPE 8
3
Biking Intervals
1
30 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
8
2 reps
60%
2
Single Leg Hip Thrust
3
12 reps
RPE 8
3
Biking Intervals
1
30 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
8
2 reps
60%
2
Single Leg Hip Thrust
3
12 reps
RPE 8
3
Biking Intervals
1
30 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
2 reps
80%
2
Push Press (Barbell)
4
5 reps
70%
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Dumbbell Z-Press
3
8 reps
RPE 7
5
Farmer's Walk (Weighted)
3
40 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
2 reps
80%
2
Push Press (Barbell)
4
5 reps
70%
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Dumbbell Z-Press
3
8 reps
RPE 7
5
Farmer's Walk (Weighted)
3
40 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
2 reps
80%
2
Push Press (Barbell)
4
5 reps
70%
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Dumbbell Z-Press
3
8 reps
RPE 7
5
Farmer's Walk (Weighted)
3
40 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
2 reps
80%
2
Push Press (Barbell)
4
5 reps
70%
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Dumbbell Z-Press
3
8 reps
RPE 7
5
Farmer's Walk (Weighted)
3
40 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
2 reps
80%
2
Push Press (Barbell)
4
5 reps
70%
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Dumbbell Z-Press
3
8 reps
RPE 7
5
Farmer's Walk (Weighted)
3
40 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
2 reps
80%
2
Push Press (Barbell)
4
5 reps
70%
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Dumbbell Z-Press
3
8 reps
RPE 7
5
Farmer's Walk (Weighted)
3
40 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
2 reps
80%
2
Push Press (Barbell)
4
5 reps
70%
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Dumbbell Z-Press
3
8 reps
RPE 7
5
Farmer's Walk (Weighted)
3
40 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
2 reps
80%
2
Push Press (Barbell)
4
5 reps
70%
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Dumbbell Z-Press
3
8 reps
RPE 7
5
Farmer's Walk (Weighted)
3
40 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
2 reps
80%
2
Push Press (Barbell)
4
5 reps
70%
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Dumbbell Z-Press
3
8 reps
RPE 7
5
Farmer's Walk (Weighted)
3
40 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
2 reps
80%
2
Push Press (Barbell)
4
5 reps
70%
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Dumbbell Z-Press
3
8 reps
RPE 7
5
Farmer's Walk (Weighted)
3
40 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
60 mins
RPE 6.5
2
Yoga Flow
1
30 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
60 mins
RPE 6.5
2
Yoga Flow
1
30 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
60 mins
RPE 6.5
2
Yoga Flow
1
30 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
60 mins
RPE 6.5
2
Yoga Flow
1
30 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
60 mins
RPE 6.5
2
Yoga Flow
1
30 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
60 mins
RPE 6.5
2
Yoga Flow
1
30 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
60 mins
RPE 6.5
2
Yoga Flow
1
30 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
60 mins
RPE 6.5
2
Yoga Flow
1
30 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
60 mins
RPE 6.5
2
Yoga Flow
1
30 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
60 mins
RPE 6.5
2
Yoga Flow
1
30 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
45-90 mins
RPE 6
2
Yoga Flow
1
30 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
45-90 mins
RPE 6
2
Yoga Flow
1
30 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
45-90 mins
RPE 6
2
Yoga Flow
1
30 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
45-90 mins
RPE 6
2
Yoga Flow
1
30 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
45-90 mins
RPE 6
2
Yoga Flow
1
30 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
45-90 mins
RPE 6
2
Yoga Flow
1
30 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
45-90 mins
RPE 6
2
Yoga Flow
1
30 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
45-90 mins
RPE 6
2
Yoga Flow
1
30 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
45-90 mins
RPE 6
2
Yoga Flow
1
30 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
45-90 mins
RPE 6
2
Yoga Flow
1
30 mins
RPE 5
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)5 Sets
3 Reps
90%
2
Power Clean5 Sets
3 Reps
85%
3
Bulgarian Split Squat (Dumbbell)3 Sets
8 Reps
@7
4
Romanian Deadlift (Dumbbell)3 Sets
8 Reps
@7
5
Rotating Plank3 Sets
12 Reps
@8
Day 2
1
Ruck1 Set
60 mins
@6.5
2
Yoga Flow1 Set
30 mins
@6.5
Day 3
1
Bench Press (Barbell)5 Sets
3 Reps
90%
2
Pull-Up (Weighted)5 Sets
3 Reps
@9
3
Incline Bench Press (Dumbbell)3 Sets
8-10 Reps
@8
4
Seated Row (Cable)3 Sets
10-12 Reps
@7
5
Face Pull3 Sets
15 Reps
@7
Day 4
1
Trap Bar Deadlift8 Sets
2 Reps
60%
2
Single Leg Hip Thrust3 Sets
12 Reps
@8
3
Biking Intervals1 Set
30 mins
@10
Day 5
1
Clean and Jerk5 Sets
2 Reps
80%
2
Push Press (Barbell)4 Sets
5 Reps
70%
3
Lat Pulldown3 Sets
10-12 Reps
@8
4
Dumbbell Z-Press3 Sets
8 Reps
@7
5
Farmer's Walk (Weighted)3 Sets
40 Reps
@8
Day 6
1
Ruck1 Set
60 mins
@6.5
2
Yoga Flow1 Set
30 mins
@6.5
Day 7
1
Cycling1 Set
45-90 mins
@6
2
Yoga Flow1 Set
30 mins
@5