Grappling Competition Program | Workout Programs | Boostcamp App |

Grappling Competition Program

by Blake B.

7 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 26, 2024 02:02

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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