3 Day Powerbuilding Program for Grappling

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bench Press (Barbell)

Kroc Row

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Dead Hang

Supination/Pronation

Zercher Squat (Barbell)

Hang Clean Pull

AD Press

Nordic Curl

Landmine Wrist Curl

Hammer Radial Deviation

Zottman Curl

Farmer Hold

Deadlift (Barbell)

ATG Split Squat

Hanging Leg Raise

Wrist Roller

Reverse Bicep Curl (Dumbbell)

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