Grappling and Strength

by Danny Lopez

3 athletes joined

Program Description

Building strength and conditioning in areas specific to grappling/ JIu Jitsu and overall hypertrophy. Note- this is assuming you're also doing a grappling sport as well as cardio inbetween or during these workouts

Program Overview

Level
Intermediate
Goal
Athletics, Bodyweight Fitness
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
70 minutes
Created
Jan 25, 2025 07:00
Last Edited
Jun 18, 2025 12:33

Summary

Unleash your potential with the **Grappling and Strength** program, a comprehensive 8-week journey designed for those ready to build explosive power and functional strength. Committed to three days a week, you'll tackle a dynamic mix of Olympic lifts, bodyweight exercises, and strength training that targets every major muscle group. With a focus on compound movements like the Hang Clean and Deadlift, this program will enhance your grappling performance while sculpting your physique. Equip yourself with the tools to elevate your training and achieve your fitness goals!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

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

Hang Clean

6-8 reps

RPE 8.5

Chin-Up (Bodyweight)

10-15 reps

Split Squat (Dumbbell)

12-15 reps

Plank

1-2 mins

Squat (Bodyweight)

6 mins

Sit Up

4 mins

Push Up

6 mins

Day 1

Hang Clean

6-8 reps

RPE 8.5

Chin-Up (Bodyweight)

10-15 reps

Split Squat (Dumbbell)

12-15 reps

Plank

1-2 mins

Squat (Bodyweight)

6 mins

Sit Up

4 mins

Push Up

6 mins

Day 1

Hang Clean

6-8 reps

RPE 8.5

Chin-Up (Bodyweight)

10-15 reps

Split Squat (Dumbbell)

12-15 reps

Plank

1-2 mins

Squat (Bodyweight)

6 mins

Sit Up

4 mins

Push Up

6 mins

Day 1

Hang Clean

6-8 reps

RPE 8.5

Chin-Up (Bodyweight)

10-15 reps

Split Squat (Dumbbell)

12-15 reps

Plank

1-2 mins

Squat (Bodyweight)

6 mins

Sit Up

4 mins

Push Up

6 mins

Day 1

Clean Pull

6 reps

Pull-Up (Weighted)

4-6 reps

Hollow Hold

1 mins

Sled Push

30-60 reps

Squat (Bodyweight)

8 mins

Decline Crunch

6 mins

Push Up

8 mins

Lu Raise

20 reps

Day 1

Clean Pull

6 reps

Pull-Up (Weighted)

4-6 reps

Hollow Hold

1 mins

Sled Push

30-60 reps

Squat (Bodyweight)

8 mins

Decline Crunch

6 mins

Push Up

8 mins

Lu Raise

20 reps

Day 1

Clean Pull

6 reps

Pull-Up (Weighted)

4-6 reps

Hollow Hold

1 mins

Sled Push

30-60 reps

Squat (Bodyweight)

8 mins

Decline Crunch

6 mins

Push Up

8 mins

Lu Raise

20 reps

Day 1

Clean Pull

6 reps

Pull-Up (Weighted)

4-6 reps

Hollow Hold

1 mins

Sled Push

30-60 reps

Squat (Bodyweight)

8 mins

Decline Crunch

6 mins

Push Up

8 mins

Lu Raise

20 reps

Day 2

Deadlift (Barbell)

6 reps

Dumbbell Bench Pullover

12 reps

Dip (Bodyweight)

15-20 reps

Box Jump

8-10 reps

Farmer's Walk (Weighted)

AMRAP

Lateral Raise (Dumbbell)

15-20 reps

Day 2

Deadlift (Barbell)

6 reps

Dumbbell Bench Pullover

12 reps

Dip (Bodyweight)

15-20 reps

Box Jump

8-10 reps

Farmer's Walk (Weighted)

AMRAP

Lateral Raise (Dumbbell)

15-20 reps

Day 2

Deadlift (Barbell)

6 reps

Dumbbell Bench Pullover

12 reps

Dip (Bodyweight)

15-20 reps

Box Jump

8-10 reps

Farmer's Walk (Weighted)

AMRAP

Lateral Raise (Dumbbell)

15-20 reps

Day 2

Deadlift (Barbell)

6 reps

Dumbbell Bench Pullover

12 reps

Dip (Bodyweight)

15-20 reps

Box Jump

8-10 reps

Farmer's Walk (Weighted)

AMRAP

Lateral Raise (Dumbbell)

15-20 reps

Day 2

Deadlift (Barbell)

4-6 reps

Box Jump

12-15 reps

Dumbbell Bench Pullover

12 reps

Dip (Weighted)

6 reps

Rear Delt Fly (Machine)

20 reps

Burpee

3 mins

Day 2

Deadlift (Barbell)

4-6 reps

Box Jump

12-15 reps

Dumbbell Bench Pullover

12 reps

Dip (Weighted)

6 reps

Rear Delt Fly (Machine)

20 reps

Burpee

3 mins

Day 2

Deadlift (Barbell)

4-6 reps

Box Jump

12-15 reps

Dumbbell Bench Pullover

12 reps

Dip (Weighted)

6 reps

Rear Delt Fly (Machine)

20 reps

Burpee

3 mins

Day 2

Deadlift (Barbell)

4-6 reps

Box Jump

12-15 reps

Dumbbell Bench Pullover

12 reps

Dip (Weighted)

6 reps

Rear Delt Fly (Machine)

20 reps

Burpee

3 mins

Day 3

Pendlay Row

10 reps

Kettlebell Press

12-15 reps

Back Extension (Weighted)

10-12 reps

Squat (Bodyweight)

6 mins

Sit Up

4 mins

Push Up

6 mins

Pull-Up (Neutral Grip, Bodyweight)

AMRAP

Lu Raise

20 reps

Day 3

Pendlay Row

10 reps

Kettlebell Press

12-15 reps

Back Extension (Weighted)

10-12 reps

Squat (Bodyweight)

6 mins

Sit Up

4 mins

Push Up

6 mins

Pull-Up (Neutral Grip, Bodyweight)

AMRAP

Lu Raise

20 reps

Day 3

Pendlay Row

10 reps

Kettlebell Press

12-15 reps

Back Extension (Weighted)

10-12 reps

Squat (Bodyweight)

6 mins

Sit Up

4 mins

Push Up

6 mins

Pull-Up (Neutral Grip, Bodyweight)

AMRAP

Lu Raise

20 reps

Day 3

Pendlay Row

10 reps

Kettlebell Press

12-15 reps

Back Extension (Weighted)

10-12 reps

Squat (Bodyweight)

6 mins

Sit Up

4 mins

Push Up

6 mins

Pull-Up (Neutral Grip, Bodyweight)

AMRAP

Lu Raise

20 reps

Day 3

Pendlay Row

10 reps

Farmer's Walk (Weighted)

AMRAP

Split Squat (Dumbbell)

10-12 reps

Squat (Bodyweight)

8 mins

Decline Sit Up (Bodyweight)

6 mins

Push Up

8 mins

Lateral Raise (Dumbbell)

AMRAP

Day 3

Pendlay Row

10 reps

Farmer's Walk (Weighted)

AMRAP

Split Squat (Dumbbell)

10-12 reps

Squat (Bodyweight)

8 mins

Decline Sit Up (Bodyweight)

6 mins

Push Up

8 mins

Lateral Raise (Dumbbell)

AMRAP

Day 3

Pendlay Row

10 reps

Farmer's Walk (Weighted)

AMRAP

Split Squat (Dumbbell)

10-12 reps

Squat (Bodyweight)

8 mins

Decline Sit Up (Bodyweight)

6 mins

Push Up

8 mins

Lateral Raise (Dumbbell)

AMRAP

Day 3

Pendlay Row

10 reps

Farmer's Walk (Weighted)

AMRAP

Split Squat (Dumbbell)

10-12 reps

Squat (Bodyweight)

8 mins

Decline Sit Up (Bodyweight)

6 mins

Push Up

8 mins

Lateral Raise (Dumbbell)

AMRAP

Day 1

Hang Clean

3 Sets

6-8 Reps

@8.5

Chin-Up (Bodyweight)

3 Sets

10-15 Reps

Split Squat (Dumbbell)

4 Sets

12-15 Reps

Plank

3 Sets

1-2 mins

Squat (Bodyweight)

1 Set

6 mins

Sit Up

1 Set

4 mins

Push Up

1 Set

6 mins

Day 2

Deadlift (Barbell)

3 Sets

6 Reps

Dumbbell Bench Pullover

3 Sets

12 Reps

Dip (Bodyweight)

4 Sets

15-20 Reps

Box Jump

3 Sets

8-10 Reps

Farmer's Walk (Weighted)

2 Sets

AMRAP

Lateral Raise (Dumbbell)

4 Sets

15-20 Reps

Day 3

Pendlay Row

3 Sets

10 Reps

Kettlebell Press

3 Sets

12-15 Reps

Back Extension (Weighted)

3 Sets

10-12 Reps

Squat (Bodyweight)

1 Set

6 mins

Sit Up

1 Set

4 mins

Push Up

1 Set

6 mins

Pull-Up (Neutral Grip, Bodyweight)

2 Sets

AMRAP

Lu Raise

3 Sets

20 Reps