Program Description
BIG/JACKED/STACKED/
Program Overview
- LevelIntermediate
- GoalAthletics, Bodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout50 minutes
- CreatedJun 04, 2025 11:23
- Last EditedJul 20, 2025 02:14
Summary
Unleash your potential with the ULTIMATE GRAPPLER PROGRAMME, an intensive 8-week training plan designed for serious lifters. Committing five days a week, you'll engage in a dynamic mix of supersets targeting upper and lower body strength, with a focus on building explosive power and endurance. Each workout is crafted to enhance your grappling performance, featuring essential exercises like weighted pull-ups and barbell squats. Equip yourself with the skills and strength to dominate on the mat!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.5%
Triceps
11.4%
Biceps
9.2%
Abs
9.1%
Glutes
6.9%
Quadriceps
6.6%
Lats
6.3%
Hamstrings
6.3%
Chest
5.3%
Front Delts
5.3%
Forearms
4.7%
Middle Delts
4%
Calves
3.3%
Neck
3.3%
Lower Back
3%
Olympic
1.6%
Rear Delts
1.6%
Adductors
0.7%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
-
1B
Bicep Curl (Dumbbell)
2
-
2A
Tricep Pushdown (Cable)
2
-
2B
Pull-Up (Weighted)
2
-
3A
Standing Behind Neck Shoulder Press (Barbell)
2
-
3B
Hammer Curl (Dumbbell)
2
-
4A
Dragon Flag
3
-
4B
Wrist Curls
2
-
4C
Reverse Wrist Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
-
1B
Bicep Curl (Dumbbell)
2
-
2A
Tricep Pushdown (Cable)
2
-
2B
Pull-Up (Weighted)
2
-
3A
Standing Behind Neck Shoulder Press (Barbell)
2
-
3B
Hammer Curl (Dumbbell)
2
-
4A
Dragon Flag
3
-
4B
Wrist Curls
2
-
4C
Reverse Wrist Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
-
1B
Bicep Curl (Dumbbell)
2
-
2A
Tricep Pushdown (Cable)
2
-
2B
Pull-Up (Weighted)
2
-
3A
Standing Behind Neck Shoulder Press (Barbell)
2
-
3B
Hammer Curl (Dumbbell)
2
-
4A
Dragon Flag
3
-
4B
Wrist Curls
2
-
4C
Reverse Wrist Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
-
1B
Bicep Curl (Dumbbell)
2
-
2A
Tricep Pushdown (Cable)
2
-
2B
Pull-Up (Weighted)
2
-
3A
Standing Behind Neck Shoulder Press (Barbell)
2
-
3B
Hammer Curl (Dumbbell)
2
-
4A
Dragon Flag
3
-
4B
Wrist Curls
2
-
4C
Reverse Wrist Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
-
1B
Bicep Curl (Dumbbell)
2
-
2A
Tricep Pushdown (Cable)
2
-
2B
Pull-Up (Weighted)
2
-
3A
Standing Behind Neck Shoulder Press (Barbell)
2
-
3B
Hammer Curl (Dumbbell)
2
-
4A
Dragon Flag
3
-
4B
Wrist Curls
2
-
4C
Reverse Wrist Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
-
1B
Bicep Curl (Dumbbell)
2
-
2A
Tricep Pushdown (Cable)
2
-
2B
Pull-Up (Weighted)
2
-
3A
Standing Behind Neck Shoulder Press (Barbell)
2
-
3B
Hammer Curl (Dumbbell)
2
-
4A
Dragon Flag
3
-
4B
Wrist Curls
2
-
4C
Reverse Wrist Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
-
1B
Bicep Curl (Dumbbell)
2
-
2A
Tricep Pushdown (Cable)
2
-
2B
Pull-Up (Weighted)
2
-
3A
Standing Behind Neck Shoulder Press (Barbell)
2
-
3B
Hammer Curl (Dumbbell)
2
-
4A
Dragon Flag
3
-
4B
Wrist Curls
2
-
4C
Reverse Wrist Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
-
1B
Bicep Curl (Dumbbell)
2
-
2A
Tricep Pushdown (Cable)
2
-
2B
Pull-Up (Weighted)
2
-
3A
Standing Behind Neck Shoulder Press (Barbell)
2
-
3B
Hammer Curl (Dumbbell)
2
-
4A
Dragon Flag
3
-
4B
Wrist Curls
2
-
4C
Reverse Wrist Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3A
Bent Over Row (Barbell)
2
-
3B
Standing Calf Raise
2
-
4A
Kelso Shrug
2
-
4B
Neck Extension
2
-
4C
Neck Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3A
Bent Over Row (Barbell)
2
-
3B
Standing Calf Raise
2
-
4A
Kelso Shrug
2
-
4B
Neck Extension
2
-
4C
Neck Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3A
Bent Over Row (Barbell)
2
-
3B
Standing Calf Raise
2
-
4A
Kelso Shrug
2
-
4B
Neck Extension
2
-
4C
Neck Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3A
Bent Over Row (Barbell)
2
-
3B
Standing Calf Raise
2
-
4A
Kelso Shrug
2
-
4B
Neck Extension
2
-
4C
Neck Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3A
Bent Over Row (Barbell)
2
-
3B
Standing Calf Raise
2
-
4A
Kelso Shrug
2
-
4B
Neck Extension
2
-
4C
Neck Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3A
Bent Over Row (Barbell)
2
-
3B
Standing Calf Raise
2
-
4A
Kelso Shrug
2
-
4B
Neck Extension
2
-
4C
Neck Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3A
Bent Over Row (Barbell)
2
-
3B
Standing Calf Raise
2
-
4A
Kelso Shrug
2
-
4B
Neck Extension
2
-
4C
Neck Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3A
Bent Over Row (Barbell)
2
-
3B
Standing Calf Raise
2
-
4A
Kelso Shrug
2
-
4B
Neck Extension
2
-
4C
Neck Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pull-Up (Neutral Grip, Weighted)
2
-
3
Dip (Weighted)
2
-
4
French Press
2
-
5
Upright Row (Barbell)
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Ab Wheel
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pull-Up (Neutral Grip, Weighted)
2
-
3
Dip (Weighted)
2
-
4
French Press
2
-
5
Upright Row (Barbell)
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Ab Wheel
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pull-Up (Neutral Grip, Weighted)
2
-
3
Dip (Weighted)
2
-
4
French Press
2
-
5
Upright Row (Barbell)
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Ab Wheel
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pull-Up (Neutral Grip, Weighted)
2
-
3
Dip (Weighted)
2
-
4
French Press
2
-
5
Upright Row (Barbell)
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Ab Wheel
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pull-Up (Neutral Grip, Weighted)
2
-
3
Dip (Weighted)
2
-
4
French Press
2
-
5
Upright Row (Barbell)
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Ab Wheel
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pull-Up (Neutral Grip, Weighted)
2
-
3
Dip (Weighted)
2
-
4
French Press
2
-
5
Upright Row (Barbell)
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Ab Wheel
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pull-Up (Neutral Grip, Weighted)
2
-
3
Dip (Weighted)
2
-
4
French Press
2
-
5
Upright Row (Barbell)
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Ab Wheel
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pull-Up (Neutral Grip, Weighted)
2
-
3
Dip (Weighted)
2
-
4
French Press
2
-
5
Upright Row (Barbell)
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Ab Wheel
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Squat
2
-
1B
Snatch Deadlift
2
-
2A
Bulgarian Split Squat (Dumbbell)
2
-
2B
Good Morning
2
-
3A
Standing Calf Raise
2
-
3B
Hanging Toes To Bar
2
-
3C
Kettlebell Windmill
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Squat
2
-
1B
Snatch Deadlift
2
-
2A
Bulgarian Split Squat (Dumbbell)
2
-
2B
Good Morning
2
-
3A
Standing Calf Raise
2
-
3B
Hanging Toes To Bar
2
-
3C
Kettlebell Windmill
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Squat
2
-
1B
Snatch Deadlift
2
-
2A
Bulgarian Split Squat (Dumbbell)
2
-
2B
Good Morning
2
-
3A
Standing Calf Raise
2
-
3B
Hanging Toes To Bar
2
-
3C
Kettlebell Windmill
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Squat
2
-
1B
Snatch Deadlift
2
-
2A
Bulgarian Split Squat (Dumbbell)
2
-
2B
Good Morning
2
-
3A
Standing Calf Raise
2
-
3B
Hanging Toes To Bar
2
-
3C
Kettlebell Windmill
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Squat
2
-
1B
Snatch Deadlift
2
-
2A
Bulgarian Split Squat (Dumbbell)
2
-
2B
Good Morning
2
-
3A
Standing Calf Raise
2
-
3B
Hanging Toes To Bar
2
-
3C
Kettlebell Windmill
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Squat
2
-
1B
Snatch Deadlift
2
-
2A
Bulgarian Split Squat (Dumbbell)
2
-
2B
Good Morning
2
-
3A
Standing Calf Raise
2
-
3B
Hanging Toes To Bar
2
-
3C
Kettlebell Windmill
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Squat
2
-
1B
Snatch Deadlift
2
-
2A
Bulgarian Split Squat (Dumbbell)
2
-
2B
Good Morning
2
-
3A
Standing Calf Raise
2
-
3B
Hanging Toes To Bar
2
-
3C
Kettlebell Windmill
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Squat
2
-
1B
Snatch Deadlift
2
-
2A
Bulgarian Split Squat (Dumbbell)
2
-
2B
Good Morning
2
-
3A
Standing Calf Raise
2
-
3B
Hanging Toes To Bar
2
-
3C
Kettlebell Windmill
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
-
2
Chin-Up (Weighted)
2
-
3
Incline Curl (Dumbbell)
2
-
4
Overhead Tricep Extension (Cable)
2
-
5
Y Raise
2
-
6
Abs Crunch (Weighted)
2
-
7
Skull Crusher (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
-
2
Chin-Up (Weighted)
2
-
3
Incline Curl (Dumbbell)
2
-
4
Overhead Tricep Extension (Cable)
2
-
5
Y Raise
2
-
6
Abs Crunch (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
-
2
Chin-Up (Weighted)
2
-
3
Incline Curl (Dumbbell)
2
-
4
Overhead Tricep Extension (Cable)
2
-
5
Y Raise
2
-
6
Abs Crunch (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
-
2
Chin-Up (Weighted)
2
-
3
Incline Curl (Dumbbell)
2
-
4
Overhead Tricep Extension (Cable)
2
-
5
Y Raise
2
-
6
Abs Crunch (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
-
2
Chin-Up (Weighted)
2
-
3
Incline Curl (Dumbbell)
2
-
4
Overhead Tricep Extension (Cable)
2
-
5
Y Raise
2
-
6
Abs Crunch (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
-
2
Chin-Up (Weighted)
2
-
3
Incline Curl (Dumbbell)
2
-
4
Overhead Tricep Extension (Cable)
2
-
5
Y Raise
2
-
6
Abs Crunch (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
-
2
Chin-Up (Weighted)
2
-
3
Incline Curl (Dumbbell)
2
-
4
Overhead Tricep Extension (Cable)
2
-
5
Y Raise
2
-
6
Abs Crunch (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
-
2
Chin-Up (Weighted)
2
-
3
Incline Curl (Dumbbell)
2
-
4
Overhead Tricep Extension (Cable)
2
-
5
Y Raise
2
-
6
Abs Crunch (Weighted)
2
-
Week 1
1 / 8 Weeks
Day 1
1A
Bench Press (Close Grip)2 Sets
-
1B
Bicep Curl (Dumbbell)2 Sets
-
2A
Tricep Pushdown (Cable)2 Sets
-
2B
Pull-Up (Weighted)2 Sets
-
3A
Standing Behind Neck Shoulder Press (Barbell)2 Sets
-
3B
Hammer Curl (Dumbbell)2 Sets
-
4A
Dragon Flag3 Sets
-
4B
Wrist Curls2 Sets
-
4C
Reverse Wrist Curl (Dumbbell)2 Sets
-
Day 2
1
Squat (Barbell)2 Sets
-
2
Romanian Deadlift (Barbell)2 Sets
-
3A
Bent Over Row (Barbell)2 Sets
-
3B
Standing Calf Raise2 Sets
-
4A
Kelso Shrug2 Sets
-
4B
Neck Extension2 Sets
-
4C
Neck Curl2 Sets
-
Day 3
1
Incline Bench Press (Dumbbell)2 Sets
-
2
Pull-Up (Neutral Grip, Weighted)2 Sets
-
3
Dip (Weighted)2 Sets
-
4
French Press2 Sets
-
5
Upright Row (Barbell)2 Sets
-
6
Preacher Curl (Dumbbell)2 Sets
-
7
Ab Wheel2 Sets
-
Day 4
1A
Overhead Squat2 Sets
-
1B
Snatch Deadlift2 Sets
-
2A
Bulgarian Split Squat (Dumbbell)2 Sets
-
2B
Good Morning2 Sets
-
3A
Standing Calf Raise2 Sets
-
3B
Hanging Toes To Bar2 Sets
-
3C
Kettlebell Windmill2 Sets
-
Day 5
1
Dip (Weighted)2 Sets
-
2
Chin-Up (Weighted)2 Sets
-
3
Incline Curl (Dumbbell)2 Sets
-
4
Overhead Tricep Extension (Cable)2 Sets
-
5
Y Raise2 Sets
-
6
Abs Crunch (Weighted)2 Sets
-
7
Skull Crusher (Dumbbell)2 Sets
-