Hybrid Split for Hobbyist Grapplers

The first phase (6 weeks) is hypertrophy-focused, mostly in the style of body building. Exercise selection has been slightly altered to favor grappling performance. 

The second phase (5 weeks) is focused on strength and power. Rep ranges get smaller for some exercises, and longer rest times between sets are recommended. New exercises are introduced for grappling power (strength for time). 

Phases are bridges by deload weeks, where the objective is to give connective tissues and central fatigue some time to recover. Each week involves cardio sessions to build endurance. 

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Trap Bar Deadlift

Bulgarian Split Squat (Dumbbell)

Lying Leg Curl

Lower

Incline Bench Press (Dumbbell)

T-Bar Row

Dip (Bodyweight)

Upper

Cardio (Zone 2)

Endurance Run

Grappling Class

Hip Thrust (Barbell)

Bench Press (Dumbbell)

Seated Row (Machine)

Full Body

Open Mat

Active Recovery/ Open Mat

Decline Sit Up (Bodyweight)

Seated Shoulder Press (Dumbbell)

Preacher Curl (EZ Bar)

Intervals, Abs and Arms

Farmer's Walk (Weighted)

Landmine Twist

Lateral Raise (Dumbbell)

Trapbar High Pull

Squat (Barbell)

Broad Jump

Step-Up (Weighted)

Single Leg Romanian Deadlift

Bench Press (Barbell)

Pull-Up (Neutral Grip, Bodyweight)

Kroc Row

Zercher Front-Foot Elevated Split Squat

Pendlay Row

Grappling Strength

100m Sprint

Sprints

Hybrid Hypertrophy

Deload

Strength and Power

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