Hybrid Split for Hobbyist Grapplers
For hobbyist grapplers that also want to develop their physique.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Trap Bar Deadlift | 3 | 6–10 reps | @8–9 |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 6–10 reps | @8–9 |
| 3 | Lying Leg Curl | 3 | 8–12 reps | @8–10 |
| Superset | ||||
| 4A | Copenhagen Plank | 3 | AMRAP | @9–10 |
| 4B | Farmer's Walk (Weighted) | 3 | 0.75 min | @8–9 |
| Superset | ||||
| 5A | Reverse Nordic Curl | 3 | AMRAP | @10 |
| 5B | Single Leg Calf Raise (Bodyweight) | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps | @8–10 |
| 2 | T-Bar Row | 3 | 8–12 reps | @8–10 |
| 3 | Dip (Bodyweight) | 3 | 10–15 reps | @8–10 |
| Superset | ||||
| 4A | Lat Pulldown | 3 | 6–10 reps | @8–10 |
| 4B | Lateral Raise (Dumbbell) | 3 | 8–12 reps | @9–10 |
| Superset | ||||
| 5A | JM Press (Dumbbell) | 3 | 10–15 reps | @8–10 |
| 5B | Incline Curl (Dumbbell) | 3 | 8–12 reps | @8–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cardio (Zone 2) | 1 | 20–60 min | @4 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Grappling Class | 1 | 120 min | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hip Thrust (Barbell) | 3 | 6–10 reps | @8–9 |
| 2 | Bench Press (Dumbbell) | 3 | 6–10 reps | @8–10 |
| 3 | Seated Row (Machine) | 3 | 8–12 reps | @8–10 |
| Superset | ||||
| 4A | Landmine Twist | 3 | 10–15 reps | @7–8 |
| 4B | Lateral Raise (Dumbbell) | 3 | 8–12 reps | @8–10 |
| Superset | ||||
| 5A | French Press | 3 | 8–12 reps | @8–9 |
| 5B | Suitcase Carry | 3 | 0.75 min | @8 |
| Superset | ||||
| 6A | Hamstring Curl | 3 | 8–12 reps | @8–10 |
| 6B | Pinwheel Curl | 3 | 6–10 reps | @8–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Open Mat | 1 | 60 min | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Run | 1 | 3–10 reps | @8 |
| 2 | Decline Sit Up (Bodyweight) | 3 | 8–15 reps | @8–10 |
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 6–10 reps | @8–10 |
| 4 | Preacher Curl (EZ Bar) | 3 | 6–10 reps | @8–10 |
| Superset | ||||
| 5A | Cable Crunch | 3 | 8–12 reps | @8–10 |
| 5B | Tricep Pushdown (Cable) | 3 | 6–10 reps | @8–10 |
Weeks 2–13 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Hybrid Split for Hobbyist Grapplers is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 13 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Hybrid Split for Hobbyist Grapplers is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 13 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Hybrid Split for Hobbyist Grapplers is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
