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Power grappler vol 1

by Oskari

Program Description

Preferably have 1-2 rest days between sessions. Use double progression (first reps, then weight) on given rep ranges. Start with weghts that allow steady progress. You can test your progress in main lifts in the last session of program.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 17, 2025 04:38
  • Last Edited
    Aug 31, 2025 07:08

Summary

Unleash your inner athlete with **Power Grappler Vol 1**, a dynamic 9-week program designed to enhance your strength and grappling performance. Train three days a week with a carefully structured mix of barbell and bodyweight exercises, including Front Squats, Military Presses, and Weighted Pull-Ups, all targeting key muscle groups for optimal power and endurance. Each session emphasizes progressive overload and functional movements, ensuring you build the strength and agility needed for grappling success. Get ready to elevate your training and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.2%
Middle Delts
10.2%
Upper Back
9.7%
Front Delts
9.6%
Glutes
9.3%
Hamstrings
9.3%
Triceps
8.4%
Abs
8.1%
Lats
7.5%
Lower Back
5.4%
Biceps
4.3%
Chest
3.4%
Calves
2.6%
Rear Delts
0.5%
Forearms
0.5%
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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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
4-6 reps
-
2
Front Squat (Barbell)
3
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
Stiff Leg Deadlift
3
6-10 reps
-
5A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
5B
Seated Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
4-6 reps
-
2
Front Squat (Barbell)
3
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
Stiff Leg Deadlift
3
6-10 reps
-
5A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
5B
Seated Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
4-6 reps
-
2
Front Squat (Barbell)
3
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
Stiff Leg Deadlift
3
6-10 reps
-
5A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
5B
Seated Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
4-6 reps
-
2
Front Squat (Barbell)
3
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
Stiff Leg Deadlift
3
6-10 reps
-
5A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
5B
Seated Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
4-6 reps
-
2
Front Squat (Barbell)
3
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
Stiff Leg Deadlift
3
6-10 reps
-
5A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
5B
Seated Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
4-6 reps
-
2
Front Squat (Barbell)
3
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
Stiff Leg Deadlift
3
6-10 reps
-
5A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
5B
Seated Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
4-6 reps
-
2
Front Squat (Barbell)
3
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
Stiff Leg Deadlift
3
6-10 reps
-
5A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
5B
Seated Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
4-6 reps
-
2
Front Squat (Barbell)
3
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
Stiff Leg Deadlift
3
6-10 reps
-
5A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
5B
Seated Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1-3 reps
-
2
Military Press (Barbell)
1
1-3 reps
-
3
Front Squat (Barbell)
1
1-3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-6 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
4A
Leg Curl
2
8-12 reps
-
4B
Leg Extension
2
8-12 reps
-
5A
Hanging Toes To Bar
2
AMRAP
-
5B
Push Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-6 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
4A
Leg Curl
2
8-12 reps
-
4B
Leg Extension
2
8-12 reps
-
5A
Hanging Toes To Bar
2
AMRAP
-
5B
Push Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-6 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
4A
Leg Curl
2
8-12 reps
-
4B
Leg Extension
2
8-12 reps
-
5A
Hanging Toes To Bar
2
AMRAP
-
5B
Push Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-6 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
4A
Leg Curl
2
8-12 reps
-
4B
Leg Extension
2
8-12 reps
-
5A
Hanging Toes To Bar
2
AMRAP
-
5B
Push Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-6 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
4A
Leg Curl
2
8-12 reps
-
4B
Leg Extension
2
8-12 reps
-
5A
Hanging Toes To Bar
2
AMRAP
-
5B
Push Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-6 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
4A
Leg Curl
2
8-12 reps
-
4B
Leg Extension
2
8-12 reps
-
5A
Hanging Toes To Bar
2
AMRAP
-
5B
Push Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-6 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
4A
Leg Curl
2
8-12 reps
-
4B
Leg Extension
2
8-12 reps
-
5A
Hanging Toes To Bar
2
AMRAP
-
5B
Push Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-6 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
4A
Leg Curl
2
8-12 reps
-
4B
Leg Extension
2
8-12 reps
-
5A
Hanging Toes To Bar
2
AMRAP
-
5B
Push Up
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
4
4-6 reps
-
2
Military Press (Barbell)
3
6-10 reps
-
3
Barbell Row
3
6-10 reps
-
4A
Lateral Raise (Cable)
3
8-12 reps
-
4B
Bayesian Curl
3
8-12 reps
-
5A
Side Bend (Dumbbell)
3
8-12 reps
-
5B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
4
4-6 reps
-
2
Military Press (Barbell)
3
6-10 reps
-
3
Barbell Row
3
6-10 reps
-
4A
Lateral Raise (Cable)
3
8-12 reps
-
4B
Bayesian Curl
3
8-12 reps
-
5A
Side Bend (Dumbbell)
3
8-12 reps
-
5B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
4
4-6 reps
-
2
Military Press (Barbell)
3
6-10 reps
-
3
Barbell Row
3
6-10 reps
-
4A
Lateral Raise (Cable)
3
8-12 reps
-
4B
Bayesian Curl
3
8-12 reps
-
5A
Side Bend (Dumbbell)
3
8-12 reps
-
5B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
4
4-6 reps
-
2
Military Press (Barbell)
3
6-10 reps
-
3
Barbell Row
3
6-10 reps
-
4A
Lateral Raise (Cable)
3
8-12 reps
-
4B
Bayesian Curl
3
8-12 reps
-
5A
Side Bend (Dumbbell)
3
8-12 reps
-
5B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
4
4-6 reps
-
2
Military Press (Barbell)
3
6-10 reps
-
3
Barbell Row
3
6-10 reps
-
4A
Lateral Raise (Cable)
3
8-12 reps
-
4B
Bayesian Curl
3
8-12 reps
-
5A
Side Bend (Dumbbell)
3
8-12 reps
-
5B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
4
4-6 reps
-
2
Military Press (Barbell)
3
6-10 reps
-
3
Barbell Row
3
6-10 reps
-
4A
Lateral Raise (Cable)
3
8-12 reps
-
4B
Bayesian Curl
3
8-12 reps
-
5A
Side Bend (Dumbbell)
3
8-12 reps
-
5B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
4
4-6 reps
-
2
Military Press (Barbell)
3
6-10 reps
-
3
Barbell Row
3
6-10 reps
-
4A
Lateral Raise (Cable)
3
8-12 reps
-
4B
Bayesian Curl
3
8-12 reps
-
5A
Side Bend (Dumbbell)
3
8-12 reps
-
5B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
4
4-6 reps
-
2
Military Press (Barbell)
3
6-10 reps
-
3
Barbell Row
3
6-10 reps
-
4A
Lateral Raise (Cable)
3
8-12 reps
-
4B
Bayesian Curl
3
8-12 reps
-
5A
Side Bend (Dumbbell)
3
8-12 reps
-
5B
Hanging Leg Raise
3
AMRAP
-
Week 1
1 / 9 Weeks
Day 3
1
Front Squat (Paused)
4 Sets
4-6 Reps
-
2
Military Press (Barbell)
3 Sets
6-10 Reps
-
3
Barbell Row
3 Sets
6-10 Reps
-
4A
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
4B
Bayesian Curl
3 Sets
8-12 Reps
-
5A
Side Bend (Dumbbell)
3 Sets
8-12 Reps
-
5B
Hanging Leg Raise
3 Sets
AMRAP
-
Day 2
1
Pull-Up (Weighted)
3 Sets
4-6 Reps
-
2
Dip (Weighted)
3 Sets
6-10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
-
4A
Leg Curl
2 Sets
8-12 Reps
-
4B
Leg Extension
2 Sets
8-12 Reps
-
5A
Hanging Toes To Bar
2 Sets
AMRAP
-
5B
Push Up
2 Sets
AMRAP
-
Day 1
1
Push Press (Barbell)
3 Sets
4-6 Reps
-
2
Front Squat (Barbell)
3 Sets
6-10 Reps
-
3
Chin-Up (Weighted)
3 Sets
6-10 Reps
-
4
Stiff Leg Deadlift
3 Sets
6-10 Reps
-
5A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
-
5B
Seated Calf Raise
3 Sets
8-12 Reps
-