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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
    Apr 06, 2025 12:53
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
4 days 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.