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BoostcampPNG

Grappling Competition Program

by Blake B.
11 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
    Dec 02, 2024 07:50

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.8%
Glutes
10.6%
Triceps
9.9%
Upper Back
9.3%
Lats
8.7%
Front Delts
8.1%
Chest
8.1%
Hamstrings
7.5%
Middle Delts
7.5%
Rear Delts
3.7%
Other
3.1%
Calves
3.1%
Lower Back
2.5%
Biceps
2.5%
Abs
2.5%
Adductors
1.2%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
-
2A
Split Squat (Barbell)
3
10-12 reps
-
2B
Box Jump
3
10-12 reps
-
3A
Kettlebell Swing
3
12-15 reps
-
3B
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
-
2A
Split Squat (Barbell)
3
10-12 reps
-
2B
Box Jump
3
10-12 reps
-
3A
Kettlebell Swing
3
12-15 reps
-
3B
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
-
2A
Split Squat (Barbell)
3
10-12 reps
-
2B
Box Jump
3
10-12 reps
-
3A
Kettlebell Swing
3
12-15 reps
-
3B
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
-
2A
Split Squat (Barbell)
3
10-12 reps
-
2B
Box Jump
3
10-12 reps
-
3A
Kettlebell Swing
3
12-15 reps
-
3B
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
-
2A
Split Squat (Barbell)
3
10-12 reps
-
2B
Box Jump
3
10-12 reps
-
3A
Kettlebell Swing
3
12-15 reps
-
3B
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-6 reps
-
2A
Kettlebell Press
3
6-8 reps
-
2B
Dip (Bodyweight)
3
10-12 reps
-
3A
Lateral Raise (Dumbbell)
3
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
4
Chest Fly (Machine)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-6 reps
-
2A
Kettlebell Press
3
6-8 reps
-
2B
Dip (Bodyweight)
3
10-12 reps
-
3A
Lateral Raise (Dumbbell)
3
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
4
Chest Fly (Machine)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-6 reps
-
2A
Kettlebell Press
3
6-8 reps
-
2B
Dip (Bodyweight)
3
10-12 reps
-
3A
Lateral Raise (Dumbbell)
3
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
4
Chest Fly (Machine)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-6 reps
-
2A
Kettlebell Press
3
6-8 reps
-
2B
Dip (Bodyweight)
3
10-12 reps
-
3A
Lateral Raise (Dumbbell)
3
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
4
Chest Fly (Machine)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-6 reps
-
2A
Kettlebell Press
3
6-8 reps
-
2B
Dip (Bodyweight)
3
10-12 reps
-
3A
Lateral Raise (Dumbbell)
3
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
4
Chest Fly (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-6 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3A
Lat Prayer
3
10-12 reps
-
3B
Hammer Curl
3
10-12 reps
-
4
Smith Machine Pendlay Row
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-6 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3A
Lat Prayer
3
10-12 reps
-
3B
Hammer Curl
3
10-12 reps
-
4
Smith Machine Pendlay Row
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-6 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3A
Lat Prayer
3
10-12 reps
-
3B
Hammer Curl
3
10-12 reps
-
4
Smith Machine Pendlay Row
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-6 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3A
Lat Prayer
3
10-12 reps
-
3B
Hammer Curl
3
10-12 reps
-
4
Smith Machine Pendlay Row
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-6 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3A
Lat Prayer
3
10-12 reps
-
3B
Hammer Curl
3
10-12 reps
-
4
Smith Machine Pendlay Row
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
10-12 reps
-
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
-