logo
Grappling Competition Program
by Blake B.
5 athletes joined
Program Description
Going for gold
Program Overview
Level
Novice, Intermediate
Goal
Athletics, Bodybuilding
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
40 minutes
Created
Apr 19, 2024 03:27
Last Edited
Jun 10, 2024 08:52
down_app
Week 1
1 / 5 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5-6 Reps
2A
Split Squat (Barbell)
3 Sets
10-12 Reps
2B
Box Jump
3 Sets
10-12 Reps
3A
Kettlebell Swing
3 Sets
12-15 Reps
3B
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
4
Seated Calf Raise
3 Sets
10-12 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
5-6 Reps
2A
Kettlebell Press
3 Sets
6-8 Reps
2B
Dip (Bodyweight)
3 Sets
10-12 Reps
3A
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
3B
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
4
Chest Fly (Machine)
3 Sets
10-12 Reps
Day 3
1
Pull-Up (Weighted)
3 Sets
5-6 Reps
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
3A
Lat Prayer
3 Sets
10-12 Reps
3B
Hammer Curl
3 Sets
10-12 Reps
4
Smith Machine Pendlay Row
3 Sets
10-12 Reps
5
Rear Delt Fly (Machine)
3 Sets
10-12 Reps
Day 1
1
Squat (Barbell)
3 Sets
5-6 Reps
2A
Split Squat (Barbell)
3 Sets
10-12 Reps
2B
Box Jump
3 Sets
10-12 Reps
3A
Kettlebell Swing
3 Sets
12-15 Reps
3B
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
4
Seated Calf Raise
3 Sets
10-12 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
5-6 Reps
2A
Kettlebell Press
3 Sets
6-8 Reps
2B
Dip (Bodyweight)
3 Sets
10-12 Reps
3A
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
3B
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
4
Chest Fly (Machine)
3 Sets
10-12 Reps
Day 3
1
Pull-Up (Weighted)
3 Sets
5-6 Reps
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
3A
Lat Prayer
3 Sets
10-12 Reps
3B
Hammer Curl
3 Sets
10-12 Reps
4
Smith Machine Pendlay Row
3 Sets
10-12 Reps
5
Rear Delt Fly (Machine)
3 Sets
10-12 Reps
Day 1
1
Squat (Barbell)
3 Sets
5-6 Reps
2A
Split Squat (Barbell)
3 Sets
10-12 Reps
2B
Box Jump
3 Sets
10-12 Reps
3A
Kettlebell Swing
3 Sets
12-15 Reps
3B
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
4
Seated Calf Raise
3 Sets
10-12 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
5-6 Reps
2A
Kettlebell Press
3 Sets
6-8 Reps
2B
Dip (Bodyweight)
3 Sets
10-12 Reps
3A
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
3B
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
4
Chest Fly (Machine)
3 Sets
10-12 Reps
Day 3
1
Pull-Up (Weighted)
3 Sets
5-6 Reps
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
3A
Lat Prayer
3 Sets
10-12 Reps
3B
Hammer Curl
3 Sets
10-12 Reps
4
Smith Machine Pendlay Row
3 Sets
10-12 Reps
5
Rear Delt Fly (Machine)
3 Sets
10-12 Reps
Day 1
1
Squat (Barbell)
3 Sets
5-6 Reps
2A
Split Squat (Barbell)
3 Sets
10-12 Reps
2B
Box Jump
3 Sets
10-12 Reps
3A
Kettlebell Swing
3 Sets
12-15 Reps
3B
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
4
Seated Calf Raise
3 Sets
10-12 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
5-6 Reps
2A
Kettlebell Press
3 Sets
6-8 Reps
2B
Dip (Bodyweight)
3 Sets
10-12 Reps
3A
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
3B
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
4
Chest Fly (Machine)
3 Sets
10-12 Reps
Day 3
1
Pull-Up (Weighted)
3 Sets
5-6 Reps
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
3A
Lat Prayer
3 Sets
10-12 Reps
3B
Hammer Curl
3 Sets
10-12 Reps
4
Smith Machine Pendlay Row
3 Sets
10-12 Reps
5
Rear Delt Fly (Machine)
3 Sets
10-12 Reps
Day 1
1
Squat (Barbell)
3 Sets
5-6 Reps
2A
Split Squat (Barbell)
3 Sets
10-12 Reps
2B
Box Jump
3 Sets
10-12 Reps
3A
Kettlebell Swing
3 Sets
12-15 Reps
3B
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
4
Seated Calf Raise
3 Sets
10-12 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
5-6 Reps
2A
Kettlebell Press
3 Sets
6-8 Reps
2B
Dip (Bodyweight)
3 Sets
10-12 Reps
3A
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
3B
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
4
Chest Fly (Machine)
3 Sets
10-12 Reps
Day 3
1
Pull-Up (Weighted)
3 Sets
5-6 Reps
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
3A
Lat Prayer
3 Sets
10-12 Reps
3B
Hammer Curl
3 Sets
10-12 Reps
4
Smith Machine Pendlay Row
3 Sets
10-12 Reps
5
Rear Delt Fly (Machine)
3 Sets
10-12 Reps