Beginner–IntermediateFree

Foundation Wrestling 2 Week GPP

Ramiro M.· Feb 2024

55athletes running this program

iOS & Android

Overview

Length

2 weeks

Days / week

3 days

Level

Beginner, Intermediate

Goal

Athletics

Equipment

Full Gym

Session length

120 min

Goals: Increase Movement Quality, Capillary Density, Local Aerobic Conditioning, Strength of Ligaments, Tendons, and Support Structures. Good for athletes preparing for a more intensive program or coming off an intensive program/season. Tips: Breathe through your nose at all times, taping the mouth shut accomplished this. If possible train with the shoes off. This strengthens the “foot core” and allows for better muscle activation at the hips. Can be run 3x a week in 2hr sessions or 6x a week in 1hr sessions by chopping workouts in half. Credit: Jake Tuura and Dr. Michael Yessis

Who it's for

Beginners new to structured strength training

Athletes focused on athletics

Athletes who can train 3 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Abs

15.8%

Hamstrings

9.9%

Forearms

Glutes

8.8%

Other

7.4%

Quadriceps

Adductors

5.9%

Lower Back

5.5%

Biceps

4.4%

Front Delts

4.1%

Upper Back

4.1%

Abductors

3.7%

Triceps

3.3%

Lats

3.3%

Rear Delts

2.2%

Chest

1.8%

Middle Delts

1.8%

Calves

1.8%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
Superset
1A	Jumping Jack	1	40 reps	@6
1B	Leg Swings	1	10 reps	@6
1C	SL RDL + Knee Drive	1	10 reps	@6
1D	Squat (Bodyweight)	1	10 reps	@6
1E	Plank	1	1 min	@6
1F	Side Plank	1	1 min	@6
1G	Reverse Plank	1	1 min	@6
1H	Push-up + Downward dog	1	10 reps	@6
1I	Offset Squat	1	10 reps	@6
1J	Cossack Squat	1	10 reps	@6
2	Goblet Squat	1	20 reps	@6
3	Hip Abductor (Machine)	1	20 reps	@6
4	Hip Adductor (Machine)	1	20 reps	@6
5	Push Up	1	20 reps	@6
6	Inverted Row	1	20 reps	@6
7	Good Morning	1	20 reps	@6
8	Band Knee Drive	1	20 reps	@6
9	Band Paw Back	1	20 reps	@6
10	Kneeling 1 Arm DB Overhead Press	1	20 reps	@6
11	Lat Pulldown	1	20 reps	@6
12	Back Extension (Weighted)	1	20 reps	@6
13	Sit Up	1	20 reps	@6
14	Back Raise With Twist	1	20 reps	@6
15	Lateral Raise (Dumbbell)	1	20 reps	@6
16	Front Raise	1	20 reps	@6
17	Rear Delt Fly (Dumbbell)	1	20 reps	@6
18	Russian Twist (Dumbbell)	1	20 reps	@6
19	Lying Leg Raise	1	20 reps	@6
20	Leg Extension	1	20 reps	@6
21	Seated Hamstring Curl	1	20 reps	@6
22	Bicep Curl (Dumbbell)	1	20 reps	@6
23	Tricep Kickback	1	20 reps	@6
24	Reverse Bicep Curl (Dumbbell)	1	20 reps	@6
25	Standing Calf Raise	1	20 reps	@6
26	Banded Tibialis Raise	1	20 reps	@6
27	Dumbbell Supination Pronation	1	20 reps	@6
28	Wrist Curls	1	20 reps	@6
29	Reverse Wrist Curl (Dumbbell)	1	20 reps	@6
30	Plate Pinch Drop + Catch	1	20 reps	@6
31	Belly+Chest Breathing	1	20 reps	@6
Superset

#	Exercise	Sets	Reps	Load
Superset
1A	Jumping Jack	1	40 reps	@7
1B	Leg Swings	1	10 reps	@7
1C	SL RDL + Knee Drive	1	10 reps	@7
1D	Squat (Bodyweight)	1	10 reps	@7
1E	Plank	1	1 min	@7
1F	Side Plank	1	1 min	@7
1G	Reverse Plank	1	1 min	@7
1H	Push-up + Downward dog	1	10 reps	@7
1I	Offset Squat	1	10 reps	@7
1J	Cossack Squat	1	10 reps	@7
2	Goblet Squat	1	20 reps	@7
3	Hip Abductor (Machine)	1	20 reps	@7
4	Hip Adductor (Machine)	1	20 reps	@7
5	Push Up	1	20 reps	@7
6	Inverted Row	1	20 reps	@7
7	Good Morning	1	20 reps	@7
8	Band Knee Drive	1	20 reps	@7
9	Band Paw Back	1	20 reps	@7
10	Kneeling 1 Arm DB Overhead Press	1	20 reps	@7
11	Lat Pulldown	1	20 reps	@7
12	Back Extension (Weighted)	1	20 reps	@7
13	Sit Up	1	20 reps	@7
14	Back Raise With Twist	1	20 reps	@7
15	Lateral Raise (Dumbbell)	1	20 reps	@7
16	Front Raise	1	20 reps	@7
17	Rear Delt Fly (Dumbbell)	1	20 reps	@7
18	Russian Twist (Dumbbell)	1	20 reps	@7
19	Lying Leg Raise	1	20 reps	@7
20	Leg Extension	1	20 reps	@7
21	Seated Hamstring Curl	1	20 reps	@7
22	Bicep Curl (Dumbbell)	1	20 reps	@7
23	Tricep Kickback	1	20 reps	@7
24	Reverse Bicep Curl (Dumbbell)	1	20 reps	@7
25	Standing Calf Raise	1	20 reps	@7
26	Banded Tibialis Raise	1	20 reps	@7
27	Dumbbell Supination Pronation	1	20 reps	@7
28	Wrist Curls	1	20 reps	@7
29	Reverse Wrist Curl (Dumbbell)	1	20 reps	@7
30	Plate Pinch Drop + Catch	1	20 reps	@7
31	Belly+Chest Breathing	1	20 reps	@7
Superset

#	Exercise	Sets	Reps	Load
Superset
1A	Jumping Jack	1	40 reps	@8
1B	Leg Swings	1	10 reps	@8
1C	SL RDL + Knee Drive	1	10 reps	@8
1D	Squat (Bodyweight)	1	10 reps	@8
1E	Plank	1	1 min	@8
1F	Side Plank	1	1 min	@8
1G	Reverse Plank	1	1 min	@8
1H	Push-up + Downward dog	1	10 reps	@8
1I	Offset Squat	1	10 reps	@8
1J	Cossack Squat	1	10 reps	@8
2	Goblet Squat	1	20 reps	@8
3	Hip Abductor (Machine)	1	20 reps	@8
4	Hip Adductor (Machine)	1	20 reps	@8
5	Push Up	1	20 reps	@8
6	Inverted Row	1	20 reps	@8
7	Good Morning	1	20 reps	@8
8	Band Knee Drive	1	20 reps	@8
9	Band Paw Back	1	20 reps	@8
10	Kneeling 1 Arm DB Overhead Press	1	20 reps	@8
11	Lat Pulldown	1	20 reps	@8
12	Back Extension (Weighted)	1	20 reps	@8
13	Sit Up	1	20 reps	@8
14	Back Raise With Twist	1	20 reps	@8
15	Lateral Raise (Dumbbell)	1	20 reps	@8
16	Front Raise	1	20 reps	@8
17	Rear Delt Fly (Dumbbell)	1	20 reps	@8
18	Russian Twist (Dumbbell)	1	20 reps	@8
19	Lying Leg Raise	1	20 reps	@8
20	Leg Extension	1	20 reps	@8
21	Seated Hamstring Curl	1	20 reps	@8
22	Bicep Curl (Dumbbell)	1	20 reps	@8
23	Tricep Kickback	1	20 reps	@8
24	Reverse Bicep Curl (Dumbbell)	1	20 reps	@8
25	Standing Calf Raise	1	20 reps	@8
26	Banded Tibialis Raise	1	20 reps	@8
27	Dumbbell Supination Pronation	1	20 reps	@8
28	Wrist Curls	1	20 reps	@8
29	Reverse Wrist Curl (Dumbbell)	1	20 reps	@8
30	Plate Pinch Drop + Catch	1	20 reps	@8
31	Belly+Chest Breathing	1	20 reps	@8
Superset

Weeks 2–2 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Foundation Wrestling 2 Week GPP is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 2 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 120 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.

Foundation Wrestling 2 Week GPP 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 2 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Foundation Wrestling 2 Week GPP 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

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