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Grap Accessories

by Victor H.
4.0
(1 rating)

Program Description

Just some movements I've gathered to tailor my bodily and skill development for grappling,suplexes,etc.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 13, 2025 04:02
  • Last Edited
    Jun 18, 2025 08:53

Summary

Unlock your strength potential with the **Grap Accessories** program, a focused 8-week journey designed for those looking to enhance their lifting game. Committing just one day a week, you'll engage in a variety of exercises, including Rear Delt Flys, Inverted Rows, and Russian Twists, all tailored to build muscle and improve stability. Perfect for garage gym enthusiasts, this program emphasizes effective accessory work that complements your main lifts, ensuring balanced development and peak performance. Join now and elevate your training!
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10 reps
RPE 6.5
2
Inverted Row
3
10 reps
RPE 7
3
Russian Twist (Dumbbell)
3
10 reps
RPE 7.5
4
Split stance KB Windmill
3
10 reps
RPE 7
5
Egyptian Lat Raise
3
20 reps
RPE 6
6
Shadow Kick Boxing
1
20 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10 reps
RPE 6.5
2
Inverted Row
3
10 reps
RPE 7
3
Russian Twist (Dumbbell)
3
10 reps
RPE 7.5
4
Split stance KB Windmill
3
10 reps
RPE 7
5
Egyptian Lat Raise
3
20 reps
RPE 6
6
Shadow Kick Boxing
1
20 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10 reps
RPE 6.5
2
Inverted Row
3
10 reps
RPE 7
3
Russian Twist (Dumbbell)
3
10 reps
RPE 7.5
4
Split stance KB Windmill
3
10 reps
RPE 7
5
Egyptian Lat Raise
3
20 reps
RPE 6
6
Shadow Kick Boxing
1
20 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10 reps
RPE 6.5
2
Inverted Row
3
10 reps
RPE 7
3
Russian Twist (Dumbbell)
3
10 reps
RPE 7.5
4
Split stance KB Windmill
3
10 reps
RPE 7
5
Egyptian Lat Raise
3
20 reps
RPE 6
6
Shadow Kick Boxing
1
20 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10 reps
RPE 6.5
2
Inverted Row
3
10 reps
RPE 7
3
Russian Twist (Dumbbell)
3
10 reps
RPE 7.5
4
Split stance KB Windmill
3
10 reps
RPE 7
5
Egyptian Lat Raise
3
20 reps
RPE 6
6
Shadow Kick Boxing
1
20 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10 reps
RPE 6.5
2
Inverted Row
3
10 reps
RPE 7
3
Russian Twist (Dumbbell)
3
10 reps
RPE 7.5
4
Split stance KB Windmill
3
10 reps
RPE 7
5
Egyptian Lat Raise
3
20 reps
RPE 6
6
Shadow Kick Boxing
1
20 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10 reps
RPE 6.5
2
Inverted Row
3
10 reps
RPE 7
3
Russian Twist (Dumbbell)
3
10 reps
RPE 7.5
4
Split stance KB Windmill
3
10 reps
RPE 7
5
Egyptian Lat Raise
3
20 reps
RPE 6
6
Shadow Kick Boxing
1
20 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10 reps
RPE 6.5
2
Inverted Row
3
10 reps
RPE 7
3
Russian Twist (Dumbbell)
3
10 reps
RPE 7.5
4
Split stance KB Windmill
3
10 reps
RPE 7
5
Egyptian Lat Raise
3
20 reps
RPE 6
6
Shadow Kick Boxing
1
20 mins
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Rear Delt Fly (Cable)
3 Sets
10 Reps
@6.5
2
Inverted Row
3 Sets
10 Reps
@7
3
Russian Twist (Dumbbell)
3 Sets
10 Reps
@7.5
4
Split stance KB Windmill
3 Sets
10 Reps
@7
5
Egyptian Lat Raise
3 Sets
20 Reps
@6
6
Shadow Kick Boxing
1 Set
20 mins
@7
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Victor H.Age 35, Man
2 months ago
4 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Doing what I wanted in terms of specific mobility and conditioning work to complement wrestling and acrobatics.