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3 Day Powerbuilding Program for Grappling

by Nour

Program Description

This is a 3-day full-body strength and hypertrophy split taking pieces from existing coach programs (e.g., 5/3/1, ATG, and the Absolute Athlete) that have given me success in the past. The focus is on strength retention in main lifts, hypertrophy for general size, and athletic carryover with some loaded mobility. There is a sub-set of a grip and forearm program as well. The days are long as they're programmed as a "wish list" with the top exercises being the main ones to get through (+ any forearm work if time permits). If time is a challenge, do the main lifts + accessory work, and one set (or superset) of the forearm work, plus any warmups. I would use an 85-90% Training Max (TM) on all 1RM lifts as you would in a 5/3/1 system. There is no testing day at the end as it's more about retention than maximizing strength gains.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 23, 2026 11:18
  • Last Edited
    Feb 25, 2026 12:48
Muscle Engagement
Front
Back
MuscleSet
Forearms
11.4%
Triceps
10.8%
Front Delts
10.8%
Hamstrings
8.8%
Glutes
7.9%
Lats
7.3%
Upper Back
7.3%
Quadriceps
7%
Chest
6.2%
Abs
6.2%
Biceps
5.5%
Middle Delts
4.6%
Lower Back
2.7%
Rear Delts
1.8%
Adductors
1.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
85%
75%
2A
Dip (Weighted)
3
6-10 reps
RPE 8-9
2B
Chin-Up (Weighted)
3
6-10 reps
RPE 8-9
3
Kroc Row
2
20-30 reps
RPE 9-10
4
Wrist Curls
3
15-20 reps
RPE 8
5
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 8
6
Dead Hang
2
0.5-1 mins
-
7
Supination/Pronation
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
87.5%
77.5%
2A
Dip (Weighted)
3
6-10 reps
RPE 8-9
2B
Chin-Up (Weighted)
3
6-10 reps
RPE 8-9
3
Kroc Row
2
20-30 reps
RPE 9-10
4
Wrist Curls
3
15-20 reps
RPE 8
5
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 8
6
Dead Hang
2
0.5-1 mins
-
7
Supination/Pronation
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
90%
80%
2A
Dip (Weighted)
3
6-10 reps
RPE 8-9
2B
Chin-Up (Weighted)
3
6-10 reps
RPE 8-9
3
Kroc Row
2
20-30 reps
RPE 9-10
4
Wrist Curls
3
15-20 reps
RPE 8
5
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 8
6
Dead Hang
2
0.5-1 mins
-
7
Supination/Pronation
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
92.5%
82.5%
2A
Dip (Weighted)
3
6-10 reps
RPE 8-9
2B
Chin-Up (Weighted)
3
6-10 reps
RPE 8-9
3
Kroc Row
2
20-30 reps
RPE 9-10
4
Wrist Curls
3
15-20 reps
RPE 8
5
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 8
6
Dead Hang
2
0.5-1 mins
-
7
Supination/Pronation
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
95%
85%
2A
Dip (Weighted)
3
6-10 reps
RPE 8-9
2B
Chin-Up (Weighted)
3
6-10 reps
RPE 8-9
3
Kroc Row
2
20-30 reps
RPE 9-10
4
Wrist Curls
3
15-20 reps
RPE 8
5
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 8
6
Dead Hang
2
0.5-1 mins
-
7
Supination/Pronation
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2A
Dip (Weighted)
3
6-10 reps
RPE 8-9
2B
Chin-Up (Weighted)
3
6-10 reps
RPE 8-9
3
Kroc Row
2
20-30 reps
RPE 9-10
4
Wrist Curls
3
15-20 reps
RPE 8
5
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 8
6
Dead Hang
2
0.5-1 mins
-
7
Supination/Pronation
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
3
1 reps
5 reps
80%
75%
2
Hang Clean Pull
3
5 reps
RPE 7-8
3
AD Press
2
8-10 reps
RPE 8-9
4
Nordic Curl
2
8 reps
RPE 8-9
5
Landmine Wrist Curl
3
15-20 reps
RPE 8
6
Hammer Radial Deviation
3
10-12 reps
RPE 8
7
Zottman Curl
3
10-12 reps
RPE 8
8
Farmer Hold
2
0.5-1 mins
-
9
Supination/Pronation
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
3
1 reps
3 reps
82.5%
77.5%
2
Hang Clean Pull
3
5 reps
RPE 7-8
3
AD Press
2
8-10 reps
RPE 8-9
4
Nordic Curl
2
8 reps
RPE 8-9
5
Landmine Wrist Curl
3
15-20 reps
RPE 8
6
Hammer Radial Deviation
3
10-12 reps
RPE 8
7
Zottman Curl
3
10-12 reps
RPE 8
8
Farmer Hold
2
0.5-1 mins
-
9
Supination/Pronation
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
3
1 reps
3 reps
85%
80%
2
Hang Clean Pull
3
5 reps
RPE 7-8
3
AD Press
2
8-10 reps
RPE 8-9
4
Nordic Curl
2
8 reps
RPE 8-9
5
Landmine Wrist Curl
3
15-20 reps
RPE 8
6
Hammer Radial Deviation
3
10-12 reps
RPE 8
7
Zottman Curl
3
10-12 reps
RPE 8
8
Farmer Hold
2
0.5-1 mins
-
9
Supination/Pronation
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
3
1 reps
3 reps
87.5%
82.5%
2
Hang Clean Pull
3
5 reps
RPE 7-8
3
AD Press
2
8-10 reps
RPE 8-9
4
Nordic Curl
2
8 reps
RPE 8-9
5
Landmine Wrist Curl
3
15-20 reps
RPE 8
6
Hammer Radial Deviation
3
10-12 reps
RPE 8
7
Zottman Curl
3
10-12 reps
RPE 8
8
Farmer Hold
2
0.5-1 mins
-
9
Supination/Pronation
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
3
1 reps
3 reps
90%
85%
2
Hang Clean Pull
3
5 reps
RPE 7-8
3
AD Press
2
8-10 reps
RPE 8-9
4
Nordic Curl
2
8 reps
RPE 8-9
5
Landmine Wrist Curl
3
15-20 reps
RPE 8
6
Hammer Radial Deviation
3
10-12 reps
RPE 8
7
Zottman Curl
3
10-12 reps
RPE 8
8
Farmer Hold
2
0.5-1 mins
-
9
Supination/Pronation
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Hang Clean Pull
3
5 reps
RPE 7-8
3
AD Press
2
8-10 reps
RPE 8-9
4
Nordic Curl
2
8 reps
RPE 8-9
5
Landmine Wrist Curl
3
15-20 reps
RPE 8
6
Hammer Radial Deviation
3
10-12 reps
RPE 8
7
Zottman Curl
3
10-12 reps
RPE 8
8
Farmer Hold
2
0.5-1 mins
-
9
Supination/Pronation
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
80%
60%
2
ATG Split Squat
3
8-10 reps
RPE 7-8
3A
Lat Pulldown
3
8-10 reps
RPE 8-9
3B
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Hanging Leg Raise
2
10-15 reps
-
5
Wrist Curls
3
10-15 reps
RPE 8
6
Wrist Roller
2
5 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
8
Farmer Hold
2
0.5-1 mins
-
9
Supination/Pronation
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
82.5%
65%
2
ATG Split Squat
3
8-10 reps
RPE 7-8
3A
Lat Pulldown
3
8-10 reps
RPE 8-9
3B
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Hanging Leg Raise
2
10-15 reps
-
5
Wrist Curls
3
10-15 reps
RPE 8
6
Wrist Roller
2
5 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
8
Farmer Hold
2
0.5-1 mins
-
9
Supination/Pronation
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
85%
70%
2
ATG Split Squat
3
8-10 reps
RPE 7-8
3A
Lat Pulldown
3
8-10 reps
RPE 8-9
3B
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Hanging Leg Raise
2
10-15 reps
-
5
Wrist Curls
3
10-15 reps
RPE 8
6
Wrist Roller
2
5 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
8
Farmer Hold
2
0.5-1 mins
-
9
Supination/Pronation
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
87.5%
75%
2
ATG Split Squat
3
8-10 reps
RPE 7-8
3A
Lat Pulldown
3
8-10 reps
RPE 8-9
3B
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Hanging Leg Raise
2
10-15 reps
-
5
Wrist Curls
3
10-15 reps
RPE 8
6
Wrist Roller
2
5 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
8
Farmer Hold
2
0.5-1 mins
-
9
Supination/Pronation
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
90%
80%
2
ATG Split Squat
3
8-10 reps
RPE 7-8
3A
Lat Pulldown
3
8-10 reps
RPE 8-9
3B
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Hanging Leg Raise
2
10-15 reps
-
5
Wrist Curls
3
10-15 reps
RPE 8
6
Wrist Roller
2
5 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
8
Farmer Hold
2
0.5-1 mins
-
9
Supination/Pronation
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
ATG Split Squat
3
8-10 reps
RPE 7-8
3A
Lat Pulldown
3
8-10 reps
RPE 8-9
3B
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Hanging Leg Raise
2
10-15 reps
-
5
Wrist Curls
3
10-15 reps
RPE 8
6
Wrist Roller
2
5 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
8
Farmer Hold
2
0.5-1 mins
-
9
Supination/Pronation
1
15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Reps
5 Reps
5 Reps
5 Reps
85%
75%
75%
75%
2A
Dip (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8-9
@8-9
@8-9
2B
Chin-Up (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8-9
@8-9
@8-9
3
Kroc Row
1 Set
1 Set
20-30 Reps
20-30 Reps
@9-10
@9-10
4
Wrist Curls
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8
@8
5
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8
@8
6
Dead Hang
1 Set
1 Set
0.5-1 mins
0.5-1 mins
-
-
7
Supination/Pronation
1 Set
15 Reps
-
Day 2
1
Zercher Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Reps
5 Reps
5 Reps
5 Reps
80%
75%
75%
75%
2
Hang Clean Pull
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7-8
@7-8
@7-8
3
AD Press
1 Set
1 Set
8-10 Reps
8-10 Reps
@8-9
@8-9
4
Nordic Curl
1 Set
1 Set
8 Reps
8 Reps
@8-9
@8-9
5
Landmine Wrist Curl
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8
@8
6
Hammer Radial Deviation
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
7
Zottman Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
8
Farmer Hold
1 Set
1 Set
0.5-1 mins
0.5-1 mins
-
-
9
Supination/Pronation
1 Set
15 Reps
-
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Reps
5 Reps
5 Reps
5 Reps
80%
60%
60%
60%
2
ATG Split Squat
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7-8
@7-8
@7-8
3A
Lat Pulldown
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8-9
@8-9
@8-9
3B
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8-9
@8-9
@8-9
4
Hanging Leg Raise
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
5
Wrist Curls
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8
@8
6
Wrist Roller
1 Set
1 Set
5 Reps
5 Reps
-
-
7
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
8
Farmer Hold
1 Set
1 Set
0.5-1 mins
0.5-1 mins
-
-
9
Supination/Pronation
1 Set
15 Reps
-