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Grappling post season hypertrophy block

by Trenton M.

Program Description

A program for wrestlers that are in the post season and can focus on building lean body mass

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Olympic Weightlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    13 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 02, 2025 04:48
  • Last Edited
    Jun 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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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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 Jerk
4 Sets
3 Reps
80%
2
Bench Press (Barbell)
5 Sets
5 Reps
75%
3
Barbell Row
5 Sets
5 Reps
75%
4A
Wide Grip Pull-Up
3 Sets
AMRAP
-
5
Farmer's Walk (Weighted)
3 Sets
1 mins
-
Day 1
1
Power Clean
4 Sets
3 Reps
80%
2
Squat (Barbell)
5 Sets
5 Reps
75%
3
Nordic Curl
3 Sets
4 Reps
@8
4
Nordic Curl
1 Set
AMRAP
@9.5
5A
Kettlebell Swing
3 Sets
10-15 Reps
-
6A
Sissy Squat
3 Sets
AMRAP
-
Day 3
1A
Box Jump
4 Sets
5 Reps
-
1B
Single Leg Stair Jumps
4 Sets
3 Reps
-
2
Bear Crawl
4 Sets
0.5 mins
-
3
Vertical Jump
3 Sets
1 Reps
-
4
Jump Switch Lunge
3 Sets
5 Reps
-
5
Jump Rope
8 Sets
1 mins
-
Day 4
1
JM Press
2 Sets
10 Reps
-
2
Neutral Grip Dumbbell Bench Press
2 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 Curl
4 Sets
10 Reps
-
6
Romanian Deadlift (Barbell)
5 Sets
7 Reps
-