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Weight Training For Grappling (Modified ) X3 Days

by AmuroRay13
2 athletes joined

Program Description

This program was built off the ideas from Michael Israetel's "Weight Training for Grappling" course, it strongly resembles the 2xper week templated given in the course, but with a heavier focus on arms, shoulder, back and extra lifts for week points like neck/knees. All exercise in this program that are 2 sets, use Double Progression. Anything with 3 sets uses Dynamic Double Progression with the 1st set being a top set and sets 2/3 being 12-15% off the top set. Anything that's lighter weights or body weights prioritize time under tension/control. This program is also set at 6 weeks but is meant to be run at 6 for the minimum. If you work through 6 weeks with a given rep scheme run, it again for 6 and up or lower the reps given your goals. You can also run it as 2 3-week blocks and then again, the same. So essentially keep up with the reps you use and every 3-6 weeks increase/decrease reps according to your goals. If you are short on time, feel free to ditch the last exercise each day or just one you don't care about.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 31, 2024 07:15
  • Last Edited
    Apr 08, 2025 03:32

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 7-8
2
Pull-Up (Neutral Grip, Weighted)
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 7-8
3
Dip (Weighted)
2
6-10 reps
RPE 7-8
4
Side Plank
2
2-6 mins
RPE 7-8
5
Behind Back Wrist Curls
2
3-40 reps
RPE 7-8
6
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
RPE 7-8
7
Sheild Raise
2
6-10 reps
RPE 7-8
8
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 7-8
9
Single Leg Hip Thrust
2
3-40 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 7-8
2
Pull-Up (Neutral Grip, Weighted)
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 7-8
3
Dip (Weighted)
2
6-10 reps
RPE 7-8
4
Side Plank
2
2-6 mins
RPE 7-8
5
Behind Back Wrist Curls
2
3-40 reps
RPE 7-8
6
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
RPE 7-8
7
Sheild Raise
2
6-10 reps
RPE 7-8
8
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 7-8
9
Single Leg Hip Thrust
2
3-40 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 7-8
2
Pull-Up (Neutral Grip, Weighted)
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 7-8
3
Dip (Weighted)
2
6-10 reps
RPE 7-8
4
Side Plank
2
2-6 mins
RPE 7-8
5
Behind Back Wrist Curls
2
3-40 reps
RPE 7-8
6
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
RPE 7-8
7
Sheild Raise
2
6-10 reps
RPE 7-8
8
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 7-8
9
Single Leg Hip Thrust
2
3-40 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 7-8
2
Pull-Up (Neutral Grip, Weighted)
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 7-8
3
Dip (Weighted)
2
6-10 reps
RPE 7-8
4
Side Plank
2
2-6 mins
RPE 7-8
5
Behind Back Wrist Curls
2
3-40 reps
RPE 7-8
6
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
RPE 7-8
7
Sheild Raise
2
6-10 reps
RPE 7-8
8
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 7-8
9
Single Leg Hip Thrust
2
3-40 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 7-8
2
Pull-Up (Neutral Grip, Weighted)
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 7-8
3
Dip (Weighted)
2
6-10 reps
RPE 7-8
4
Side Plank
2
2-6 mins
RPE 7-8
5
Behind Back Wrist Curls
2
3-40 reps
RPE 7-8
6
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
RPE 7-8
7
Sheild Raise
2
6-10 reps
RPE 7-8
8
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 7-8
9
Single Leg Hip Thrust
2
3-40 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 7-8
2
Pull-Up (Neutral Grip, Weighted)
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 7-8
3
Dip (Weighted)
2
6-10 reps
RPE 7-8
4
Side Plank
2
2-6 mins
RPE 7-8
5
Behind Back Wrist Curls
2
3-40 reps
RPE 7-8
6
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
RPE 7-8
7
Sheild Raise
2
6-10 reps
RPE 7-8
8
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 7-8
9
Single Leg Hip Thrust
2
3-40 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 7-8
2
Split Squat Front Foot Elevated
2
6-12 reps
RPE 7-8
3
Bench Press (Dumbbell)
2
6-12 reps
RPE 7-8
4
Pull-Up (Neutral Grip, Bodyweight)
2
6-12 reps
RPE 7-8
5
Upright Row (Barbell)
2
6-12 reps
RPE 7-8
6
Hanging Leg Raise
2
6-12 reps
RPE 7-8
7
Neck Extension
2
4-20 reps
RPE 7-8
8
Pinwheel Curl
2
3-20 reps
RPE 7-8
9
Behind Back Wrist Curls
2
3-30 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 7-8
2
Single Leg Romanian Deadlift
2
6-12 reps
RPE 7-8
3
Bench Press (Dumbbell)
2
6-12 reps
RPE 7-8
4
Pull-Up (Neutral Grip, Bodyweight)
2
6-12 reps
RPE 7-8
5
Upright Row (Barbell)
2
6-12 reps
RPE 7-8
6
Hanging Leg Raise
2
6-12 reps
RPE 7-8
7
Neck Extension
2
4-20 reps
RPE 7-8
8
Pinwheel Curl
2
3-20 reps
RPE 7-8
9
Behind Back Wrist Curls
2
3-30 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 7-8
2
Single Leg Romanian Deadlift
2
6-12 reps
RPE 7-8
3
Bench Press (Dumbbell)
2
6-12 reps
RPE 7-8
4
Pull-Up (Neutral Grip, Bodyweight)
2
6-12 reps
RPE 7-8
5
Upright Row (Barbell)
2
6-12 reps
RPE 7-8
6
Hanging Leg Raise
2
6-12 reps
RPE 7-8
7
Neck Extension
2
4-20 reps
RPE 7-8
8
Pinwheel Curl
2
3-20 reps
RPE 7-8
9
Behind Back Wrist Curls
2
3-30 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 7-8
2
Single Leg Romanian Deadlift
2
6-12 reps
RPE 7-8
3
Bench Press (Dumbbell)
2
6-12 reps
RPE 7-8
4
Pull-Up (Neutral Grip, Bodyweight)
2
6-12 reps
RPE 7-8
5
Upright Row (Barbell)
2
6-12 reps
RPE 7-8
6
Hanging Leg Raise
2
6-12 reps
RPE 7-8
7
Neck Extension
2
4-20 reps
RPE 7-8
8
Pinwheel Curl
2
3-20 reps
RPE 7-8
9
Behind Back Wrist Curls
2
3-30 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 7-8
2
Single Leg Romanian Deadlift
2
6-12 reps
RPE 7-8
3
Bench Press (Dumbbell)
2
6-12 reps
RPE 7-8
4
Pull-Up (Neutral Grip, Bodyweight)
2
6-12 reps
RPE 7-8
5
Upright Row (Barbell)
2
6-12 reps
RPE 7-8
6
Hanging Leg Raise
2
6-12 reps
RPE 7-8
7
Neck Extension
2
4-20 reps
RPE 7-8
8
Pinwheel Curl
2
3-20 reps
RPE 7-8
9
Behind Back Wrist Curls
2
3-30 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 7-8
2
Single Leg Romanian Deadlift
2
6-12 reps
RPE 7-8
3
Bench Press (Dumbbell)
2
6-12 reps
RPE 7-8
4
Pull-Up (Neutral Grip, Bodyweight)
2
6-12 reps
RPE 7-8
5
Upright Row (Barbell)
2
6-12 reps
RPE 7-8
6
Hanging Leg Raise
2
6-12 reps
RPE 7-8
7
Neck Extension
2
4-20 reps
RPE 7-8
8
Pinwheel Curl
2
3-20 reps
RPE 7-8
9
Behind Back Wrist Curls
2
3-30 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
2
6-12 reps
6-12 reps
RPE 8-9
RPE 7-8
2
Deficit Handstand Push Up
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 7-8
3
Barbell Row
2
6-10 reps
RPE 7-8
4
Tib Bar Raises
2
6-12 reps
RPE 7-8
5
Spider Curl
2
6-12 reps
RPE 7-8
6
Rear Delt Row
2
6-12 reps
RPE 7-8
7
Kelso Shrug
2
6-12 reps
RPE 7-8
8
Landmine Twist
2
3-30 reps
RPE 7-8
9
Sandbag Toss Over
2
3-30 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
2
6-12 reps
6-12 reps
RPE 8-9
RPE 7-8
2
Deficit Handstand Push Up
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 7-8
3
Barbell Row
2
6-10 reps
RPE 7-8
4
Tib Bar Raises
2
6-12 reps
RPE 7-8
5
Spider Curl
2
6-12 reps
RPE 7-8
6
Rear Delt Row
2
6-12 reps
RPE 7-8
7
Kelso Shrug
2
6-12 reps
RPE 7-8
8
Landmine Twist
2
3-30 reps
RPE 7-8
9
Sandbag Toss Over
2
3-30 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
2
6-12 reps
6-12 reps
RPE 8-9
RPE 7-8
2
Deficit Handstand Push Up
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 7-8
3
Barbell Row
2
6-10 reps
RPE 7-8
4
Tib Bar Raises
2
6-12 reps
RPE 7-8
5
Spider Curl
2
6-12 reps
RPE 7-8
6
Rear Delt Row
2
6-12 reps
RPE 7-8
7
Kelso Shrug
2
6-12 reps
RPE 7-8
8
Landmine Twist
2
3-30 reps
RPE 7-8
9
Sandbag Toss Over
2
3-30 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
2
6-12 reps
6-12 reps
RPE 8-9
RPE 7-8
2
Deficit Handstand Push Up
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 7-8
3
Barbell Row
2
6-10 reps
RPE 7-8
4
Tib Bar Raises
2
6-12 reps
RPE 7-8
5
Spider Curl
2
6-12 reps
RPE 7-8
6
Rear Delt Row
2
6-12 reps
RPE 7-8
7
Kelso Shrug
2
6-12 reps
RPE 7-8
8
Landmine Twist
2
3-30 reps
RPE 7-8
9
Sandbag Toss Over
2
3-30 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
2
6-12 reps
6-12 reps
RPE 8-9
RPE 7-8
2
Deficit Handstand Push Up
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 7-8
3
Barbell Row
2
6-10 reps
RPE 7-8
4
Tib Bar Raises
2
6-12 reps
RPE 7-8
5
Spider Curl
2
6-12 reps
RPE 7-8
6
Rear Delt Row
2
6-12 reps
RPE 7-8
7
Kelso Shrug
2
6-12 reps
RPE 7-8
8
Landmine Twist
2
3-30 reps
RPE 7-8
9
Sandbag Toss Over
2
3-30 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
2
6-12 reps
6-12 reps
RPE 8-9
RPE 7-8
2
Deficit Handstand Push Up
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 7-8
3
Barbell Row
2
6-10 reps
RPE 7-8
4
Tib Bar Raises
2
6-12 reps
RPE 7-8
5
Spider Curl
2
6-12 reps
RPE 7-8
6
Rear Delt Row
2
6-12 reps
RPE 7-8
7
Kelso Shrug
2
6-12 reps
RPE 7-8
8
Landmine Twist
2
3-30 reps
RPE 7-8
9
Sandbag Toss Over
2
3-30 reps
RPE 7-8
Week 1
1 / 6 Weeks
Day 1
1
Platz Squat
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8-9
@7-8
2
Pull-Up (Neutral Grip, Weighted)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8-9
@7-8
3
Dip (Weighted)
2 Sets
6-10 Reps
@7-8
4
Side Plank
2 Sets
2-6 mins
@7-8
5
Behind Back Wrist Curls
2 Sets
3-40 Reps
@7-8
6
Reverse Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
@7-8
7
Sheild Raise
2 Sets
6-10 Reps
@7-8
8
Preacher Curl (EZ Bar)
2 Sets
6-12 Reps
@7-8
9
Single Leg Hip Thrust
2 Sets
3-40 Reps
@7-8
Day 2
1
Overhead Press (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8-9
@7-8
2
Split Squat Front Foot Elevated
2 Sets
6-12 Reps
@7-8
3
Bench Press (Dumbbell)
2 Sets
6-12 Reps
@7-8
4
Pull-Up (Neutral Grip, Bodyweight)
2 Sets
6-12 Reps
@7-8
5
Upright Row (Barbell)
2 Sets
6-12 Reps
@7-8
6
Hanging Leg Raise
2 Sets
6-12 Reps
@7-8
7
Neck Extension
2 Sets
4-20 Reps
@7-8
8
Pinwheel Curl
2 Sets
3-20 Reps
@7-8
9
Behind Back Wrist Curls
2 Sets
3-30 Reps
@7-8
Day 3
1
Chin-Up (Weighted)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@8-9
@7-8
2
Deficit Handstand Push Up
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8-9
@7-8
3
Barbell Row
2 Sets
6-10 Reps
@7-8
4
Tib Bar Raises
2 Sets
6-12 Reps
@7-8
5
Spider Curl
2 Sets
6-12 Reps
@7-8
6
Rear Delt Row
2 Sets
6-12 Reps
@7-8
7
Kelso Shrug
2 Sets
6-12 Reps
@7-8
8
Landmine Twist
2 Sets
3-30 Reps
@7-8
9
Sandbag Toss Over
2 Sets
3-30 Reps
@7-8