3 Day Powerbuilding Program for Grappling
A full-body strength split with carryover to grappling and an optional forearm and grip routine.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 1 rep | 85% |
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 75% | ||
| Superset | ||||
| 2A | Dip (Weighted) | 1 | 6–10 reps | @8–9 |
| 1 | 6–10 reps | @8–9 | ||
| 1 | 6–10 reps | @8–9 | ||
| 2B | Chin-Up (Weighted) | 1 | 6–10 reps | @8–9 |
| 1 | 6–10 reps | @8–9 | ||
| 1 | 6–10 reps | @8–9 | ||
| 3 | Kroc Row | 1 | 20–30 reps | @9–10 |
| 1 | 20–30 reps | @9–10 | ||
| 4 | Wrist Curls | 1 | 15–20 reps | @8 |
| 1 | 15–20 reps | @8 | ||
| 1 | 15–20 reps | @8 | ||
| 5 | Reverse Wrist Curl (Dumbbell) | 1 | 10–15 reps | @8 |
| 1 | 10–15 reps | @8 | ||
| 1 | 10–15 reps | @8 | ||
| 6 | Dead Hang | 1 | 0.5–1 min | — |
| 1 | 0.5–1 min | — | ||
| 7 | Supination/Pronation | 1 | 15 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Zercher Squat (Barbell) | 1 | 1 rep | 80% |
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 75% | ||
| 2 | Hang Clean Pull | 1 | 5 reps | @7–8 |
| 1 | 5 reps | @7–8 | ||
| 1 | 5 reps | @7–8 | ||
| 3 | AD Press | 1 | 8–10 reps | @8–9 |
| 1 | 8–10 reps | @8–9 | ||
| 4 | Nordic Curl | 1 | 8 reps | @8–9 |
| 1 | 8 reps | @8–9 | ||
| 5 | Landmine Wrist Curl | 1 | 15–20 reps | @8 |
| 1 | 15–20 reps | @8 | ||
| 1 | 15–20 reps | @8 | ||
| 6 | Hammer Radial Deviation | 1 | 10–12 reps | @8 |
| 1 | 10–12 reps | @8 | ||
| 1 | 10–12 reps | @8 | ||
| 7 | Zottman Curl | 1 | 10–12 reps | @8 |
| 1 | 10–12 reps | @8 | ||
| 1 | 10–12 reps | @8 | ||
| 8 | Farmer Hold | 1 | 0.5–1 min | — |
| 1 | 0.5–1 min | — | ||
| 9 | Supination/Pronation | 1 | 15 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 1 rep | 80% |
| 1 | 5 reps | 60% | ||
| 1 | 5 reps | 60% | ||
| 1 | 5 reps | 60% | ||
| 2 | ATG Split Squat | 1 | 8–10 reps | @7–8 |
| 1 | 8–10 reps | @7–8 | ||
| 1 | 8–10 reps | @7–8 | ||
| Superset | ||||
| 3A | Lat Pulldown | 1 | 8–10 reps | @8–9 |
| 1 | 8–10 reps | @8–9 | ||
| 1 | 8–10 reps | @8–9 | ||
| 3B | Seated Shoulder Press (Dumbbell) | 1 | 8–10 reps | @8–9 |
| 1 | 8–10 reps | @8–9 | ||
| 1 | 8–10 reps | @8–9 | ||
| 4 | Hanging Leg Raise | 1 | 10–15 reps | — |
| 1 | 10–15 reps | — | ||
| 5 | Wrist Curls | 1 | 10–15 reps | @8 |
| 1 | 10–15 reps | @8 | ||
| 1 | 10–15 reps | @8 | ||
| 6 | Wrist Roller | 1 | 5 reps | — |
| 1 | 5 reps | — | ||
| 7 | Reverse Bicep Curl (Dumbbell) | 1 | 10–15 reps | — |
| 1 | 10–15 reps | — | ||
| 1 | 10–15 reps | — | ||
| 8 | Farmer Hold | 1 | 0.5–1 min | — |
| 1 | 0.5–1 min | — | ||
| 9 | Supination/Pronation | 1 | 15 reps | — |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 3 Day Powerbuilding Program for Grappling is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
3 Day Powerbuilding Program for Grappling is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
3 Day Powerbuilding Program for Grappling is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
