Program Description
A program for wrestlers that are in the post season and can focus on building lean body mass
Program Overview
- LevelNovice, Intermediate
- GoalAthletics, Olympic Weightlifting, Powerbuilding
- EquipmentGarage Gym
- Program Length13 weeks
- Time Per Workout70 minutes
- CreatedJan 02, 2025 04:48
- Last EditedJun 18, 2025 12:00
Summary
Elevate your training with the Grappling Post Season Hypertrophy Block, a focused 13-week program designed for serious lifters. Committing just four days a week, you'll target both upper and lower body strength through a mix of compound lifts and hypertrophy-focused exercises. Expect to build muscle and power with movements like Power Cleans, Bench Presses, and Nordic Curls, all tailored to enhance your grappling performance. Perfect for those looking to transition from competition to off-season gains, this program is your roadmap to achieving a stronger, more resilient physique.
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3 reps
80%
2
Squat (Barbell)
5
5 reps
75%
3
Nordic Curl
3
4 reps
RPE 8
4
Nordic Curl
1
AMRAP
RPE 9.5
5A
Kettlebell Swing
3
10-15 reps
-
6A
Sissy Squat
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3 reps
80%
2
Squat (Barbell)
5
5 reps
75%
3
Nordic Curl
3
4 reps
RPE 8
4
Nordic Curl
1
AMRAP
RPE 9.5
5A
Kettlebell Swing
3
10-15 reps
-
6A
Sissy Squat
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3 reps
80%
2
Squat (Barbell)
5
5 reps
75%
3
Nordic Curl
3
4 reps
RPE 8
4
Nordic Curl
1
AMRAP
RPE 9.5
5A
Kettlebell Swing
3
10-15 reps
-
6A
Sissy Squat
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3 reps
80%
2
Squat (Barbell)
5
5 reps
75%
3
Nordic Curl
3
4 reps
RPE 8
4
Nordic Curl
1
AMRAP
RPE 9.5
5A
Kettlebell Swing
3
10-15 reps
-
6A
Sissy Squat
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
7
5 reps
55%
2
Box Squat (Barbell)
6
5 reps
60%
3
Single Leg Stair Jumps
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3 reps
80%
2
Squat (Barbell)
5
5 reps
75%
3
Nordic Curl
3
4 reps
RPE 8
4
Nordic Curl
1
AMRAP
RPE 9.5
5A
Kettlebell Swing
3
10-15 reps
-
6A
Sissy Squat
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3 reps
80%
2
Squat (Barbell)
5
5 reps
75%
3
Nordic Curl
3
4 reps
RPE 8
4
Nordic Curl
1
AMRAP
RPE 9.5
5A
Kettlebell Swing
3
10-15 reps
-
6A
Sissy Squat
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3 reps
80%
2
Squat (Barbell)
5
5 reps
75%
3
Nordic Curl
3
4 reps
RPE 8
4
Nordic Curl
1
AMRAP
RPE 9.5
5A
Kettlebell Swing
3
10-15 reps
-
6A
Sissy Squat
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3 reps
80%
2
Squat (Barbell)
5
5 reps
75%
3
Nordic Curl
3
4 reps
RPE 8
4
Nordic Curl
1
AMRAP
RPE 9.5
5A
Kettlebell Swing
3
10-15 reps
-
6A
Sissy Squat
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3 reps
80%
2
Squat (Barbell)
5
5 reps
75%
3
Nordic Curl
3
4 reps
RPE 8
4
Nordic Curl
1
AMRAP
RPE 9.5
5A
Kettlebell Swing
3
10-15 reps
-
6A
Sissy Squat
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3 reps
80%
2
Squat (Barbell)
5
5 reps
75%
3
Nordic Curl
3
4 reps
RPE 8
4
Nordic Curl
1
AMRAP
RPE 9.5
5A
Kettlebell Swing
3
10-15 reps
-
6A
Sissy Squat
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3 reps
80%
2
Squat (Barbell)
5
5 reps
75%
3
Nordic Curl
3
4 reps
RPE 8
4
Nordic Curl
1
AMRAP
RPE 9.5
5A
Kettlebell Swing
3
10-15 reps
-
6A
Sissy Squat
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
7
5 reps
55%
2
Box Squat (Barbell)
6
5 reps
60%
3
Single Leg Stair Jumps
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
4
3 reps
80%
2
Bench Press (Barbell)
5
5 reps
75%
3
Barbell Row
5
5 reps
75%
4A
Wide Grip Pull-Up
3
AMRAP
-
5
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
4
3 reps
80%
2
Bench Press (Barbell)
5
5 reps
75%
3
Barbell Row
5
5 reps
75%
4A
Wide Grip Pull-Up
3
AMRAP
-
5
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
4
3 reps
80%
2
Bench Press (Barbell)
5
5 reps
75%
3
Barbell Row
5
5 reps
75%
4A
Wide Grip Pull-Up
3
AMRAP
-
5
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
4
3 reps
80%
2
Bench Press (Barbell)
5
5 reps
75%
3
Barbell Row
5
5 reps
75%
4A
Wide Grip Pull-Up
3
AMRAP
-
5
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
6
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
4
3 reps
80%
2
Bench Press (Barbell)
5
5 reps
75%
3
Barbell Row
5
5 reps
75%
4A
Wide Grip Pull-Up
3
AMRAP
-
5
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
4
3 reps
80%
2
Bench Press (Barbell)
5
5 reps
75%
3
Barbell Row
5
5 reps
75%
4A
Wide Grip Pull-Up
3
AMRAP
-
5
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
4
3 reps
80%
2
Bench Press (Barbell)
5
5 reps
75%
3
Barbell Row
5
5 reps
75%
4A
Wide Grip Pull-Up
3
AMRAP
-
5
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
4
3 reps
80%
2
Bench Press (Barbell)
5
5 reps
75%
3
Barbell Row
5
5 reps
75%
4A
Wide Grip Pull-Up
3
AMRAP
-
5
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
4
3 reps
80%
2
Bench Press (Barbell)
5
5 reps
75%
3
Barbell Row
5
5 reps
75%
4A
Wide Grip Pull-Up
3
AMRAP
-
5
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
4
3 reps
80%
2
Bench Press (Barbell)
5
5 reps
75%
3
Barbell Row
5
5 reps
75%
4A
Wide Grip Pull-Up
3
AMRAP
-
5
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
4
3 reps
80%
2
Bench Press (Barbell)
5
5 reps
75%
3
Barbell Row
5
5 reps
75%
4A
Wide Grip Pull-Up
3
AMRAP
-
5
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
6
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Box Jump
4
5 reps
-
1B
Single Leg Stair Jumps
4
3 reps
-
2
Bear Crawl
4
0.5 mins
-
3
Vertical Jump
3
1 reps
-
4
Jump Switch Lunge
3
5 reps
-
5
Jump Rope
8
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Box Jump
4
5 reps
-
1B
Single Leg Stair Jumps
4
3 reps
-
2
Bear Crawl
4
0.5 mins
-
3
Vertical Jump
3
1 reps
-
4
Jump Switch Lunge
3
5 reps
-
5
Jump Rope
8
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Box Jump
4
5 reps
-
1B
Single Leg Stair Jumps
4
3 reps
-
2
Bear Crawl
4
0.5 mins
-
3
Vertical Jump
3
1 reps
-
4
Jump Switch Lunge
3
5 reps
-
5
Jump Rope
8
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Box Jump
4
5 reps
-
1B
Single Leg Stair Jumps
4
3 reps
-
2
Bear Crawl
4
0.5 mins
-
3
Vertical Jump
3
1 reps
-
4
Jump Switch Lunge
3
5 reps
-
5
Jump Rope
8
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Box Jump
4
5 reps
-
1B
Single Leg Stair Jumps
4
3 reps
-
2
Bear Crawl
4
0.5 mins
-
3
Vertical Jump
3
1 reps
-
4
Jump Switch Lunge
3
5 reps
-
5
Jump Rope
8
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Box Jump
4
5 reps
-
1B
Single Leg Stair Jumps
4
3 reps
-
2
Bear Crawl
4
0.5 mins
-
3
Vertical Jump
3
1 reps
-
4
Jump Switch Lunge
3
5 reps
-
5
Jump Rope
8
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Box Jump
4
5 reps
-
1B
Single Leg Stair Jumps
4
3 reps
-
2
Bear Crawl
4
0.5 mins
-
3
Vertical Jump
3
1 reps
-
4
Jump Switch Lunge
3
5 reps
-
5
Jump Rope
8
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Box Jump
4
5 reps
-
1B
Single Leg Stair Jumps
4
3 reps
-
2
Bear Crawl
4
0.5 mins
-
3
Vertical Jump
3
1 reps
-
4
Jump Switch Lunge
3
5 reps
-
5
Jump Rope
8
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Box Jump
4
5 reps
-
1B
Single Leg Stair Jumps
4
3 reps
-
2
Bear Crawl
4
0.5 mins
-
3
Vertical Jump
3
1 reps
-
4
Jump Switch Lunge
3
5 reps
-
5
Jump Rope
8
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Box Jump
4
5 reps
-
1B
Single Leg Stair Jumps
4
3 reps
-
2
Bear Crawl
4
0.5 mins
-
3
Vertical Jump
3
1 reps
-
4
Jump Switch Lunge
3
5 reps
-
5
Jump Rope
8
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Box Jump
4
5 reps
-
1B
Single Leg Stair Jumps
4
3 reps
-
2
Bear Crawl
4
0.5 mins
-
3
Vertical Jump
3
1 reps
-
4
Jump Switch Lunge
3
5 reps
-
5
Jump Rope
8
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
10 reps
-
2
Neutral Grip Dumbbell Bench Press
2
8-12 reps
-
3
Bicep Curl (Barbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Reverse Nordic Curl
4
10 reps
-
6
Romanian Deadlift (Barbell)
5
7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
10 reps
-
2
Neutral Grip Dumbbell Bench Press
2
8-12 reps
-
3
Bicep Curl (Barbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Reverse Nordic Curl
4
10 reps
-
6
Romanian Deadlift (Barbell)
5
7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
10 reps
-
2
Neutral Grip Dumbbell Bench Press
2
8-12 reps
-
3
Bicep Curl (Barbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Reverse Nordic Curl
4
10 reps
-
6
Romanian Deadlift (Barbell)
5
7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
10 reps
-
2
Neutral Grip Dumbbell Bench Press
2
8-12 reps
-
3
Bicep Curl (Barbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Reverse Nordic Curl
4
10 reps
-
6
Romanian Deadlift (Barbell)
5
7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
10 reps
-
2
Neutral Grip Dumbbell Bench Press
2
8-12 reps
-
3
Bicep Curl (Barbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Reverse Nordic Curl
4
10 reps
-
6
Romanian Deadlift (Barbell)
5
7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
10 reps
-
2
Neutral Grip Dumbbell Bench Press
2
8-12 reps
-
3
Bicep Curl (Barbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Reverse Nordic Curl
4
10 reps
-
6
Romanian Deadlift (Barbell)
5
7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
10 reps
-
2
Neutral Grip Dumbbell Bench Press
2
8-12 reps
-
3
Bicep Curl (Barbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Reverse Nordic Curl
4
10 reps
-
6
Romanian Deadlift (Barbell)
5
7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
10 reps
-
2
Neutral Grip Dumbbell Bench Press
2
8-12 reps
-
3
Bicep Curl (Barbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Reverse Nordic Curl
4
10 reps
-
6
Romanian Deadlift (Barbell)
5
7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
10 reps
-
2
Neutral Grip Dumbbell Bench Press
2
8-12 reps
-
3
Bicep Curl (Barbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Reverse Nordic Curl
4
10 reps
-
6
Romanian Deadlift (Barbell)
5
7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
10 reps
-
2
Neutral Grip Dumbbell Bench Press
2
8-12 reps
-
3
Bicep Curl (Barbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Reverse Nordic Curl
4
10 reps
-
6
Romanian Deadlift (Barbell)
5
7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
10 reps
-
2
Neutral Grip Dumbbell Bench Press
2
8-12 reps
-
3
Bicep Curl (Barbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Reverse Nordic Curl
4
10 reps
-
6
Romanian Deadlift (Barbell)
5
7 reps
-
Week 1
1 / 13 Weeks
Day 2
1
Power Jerk4 Sets
3 Reps
80%
2
Bench Press (Barbell)5 Sets
5 Reps
75%
3
Barbell Row5 Sets
5 Reps
75%
4A
Wide Grip Pull-Up3 Sets
AMRAP
-
5
Farmer's Walk (Weighted)3 Sets
1 mins
-
Day 1
1
Power Clean4 Sets
3 Reps
80%
2
Squat (Barbell)5 Sets
5 Reps
75%
3
Nordic Curl3 Sets
4 Reps
@8
4
Nordic Curl1 Set
AMRAP
@9.5
5A
Kettlebell Swing3 Sets
10-15 Reps
-
6A
Sissy Squat3 Sets
AMRAP
-
Day 3
1A
Box Jump4 Sets
5 Reps
-
1B
Single Leg Stair Jumps4 Sets
3 Reps
-
2
Bear Crawl4 Sets
0.5 mins
-
3
Vertical Jump3 Sets
1 Reps
-
4
Jump Switch Lunge3 Sets
5 Reps
-
5
Jump Rope8 Sets
1 mins
-
Day 4
1
JM Press2 Sets
10 Reps
-
2
Neutral Grip Dumbbell Bench Press2 Sets
8-12 Reps
-
3
Bicep Curl (Barbell)3 Sets
10-15 Reps
-
4
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
-
5
Reverse Nordic Curl4 Sets
10 Reps
-
6
Romanian Deadlift (Barbell)5 Sets
7 Reps
-