Grappling strength

by Matheo K.
2 athletes joined

Program Description

This Program is supposed to increase strength for wrestling or grappling in General with the Progression from bromleys bullmasstiff. Train the Main lift (usually the First three) in bromleys Autoprogression Style and Start with the following percentages: First run 65%, second run 75%, third run 85%

Program Overview

  • Level
    Beginner, Novice, Advanced, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 13, 2025 08:06
  • Last Edited
    Jun 18, 2025 12:54

Summary

Elevate your grappling game with this focused 4-week strength program, designed specifically for fighters and grapplers. With three training days per week, you'll build explosive power and functional strength through a combination of barbell and bodyweight exercises, including squats, bench presses, and dips. Each session is structured to enhance your performance on the mat, ensuring you develop the core stability and muscle endurance needed for grappling success. Get ready to transform your strength and take your skills to the next level!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Zercher Squat (Barbell)
5
5 reps
RPE 8.5
3
Front Squat (Barbell)
3
10 reps
RPE 7
4
Neck Curl
1
-
5
Neck Flexion
1
-
6
Neck Extension
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Zercher Squat (Barbell)
5
5 reps
RPE 8.5
3
Front Squat (Barbell)
3
10 reps
RPE 7
4
Neck Curl
1
-
5
Neck Flexion
1
-
6
Neck Extension
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Zercher Squat (Barbell)
5
5 reps
RPE 8.5
3
Front Squat (Barbell)
3
10 reps
RPE 7
4
Neck Curl
1
-
5
Neck Flexion
1
-
6
Neck Extension
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Zercher Squat (Barbell)
5
5 reps
RPE 8.5
3
Front Squat (Barbell)
3
10 reps
RPE 7
4
Neck Curl
1
-
5
Neck Flexion
1
-
6
Neck Extension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Dip (Bodyweight)
5
5 reps
-
3
Barbell Row
3
10 reps
RPE 7.5
4
Neck Curl
1
-
5
Neck Flexion
1
-
6
Neck Extension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Dip (Bodyweight)
5
5 reps
-
3
Barbell Row
3
10 reps
RPE 7.5
4
Neck Curl
1
-
5
Neck Flexion
1
-
6
Neck Extension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Dip (Bodyweight)
5
5 reps
-
3
Barbell Row
3
10 reps
RPE 7.5
4
Neck Curl
1
-
5
Neck Flexion
1
-
6
Neck Extension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Dip (Bodyweight)
5
5 reps
-
3
Barbell Row
3
10 reps
RPE 7.5
4
Neck Curl
1
-
5
Neck Flexion
1
-
6
Neck Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Barbell Row
5
5 reps
-
3
Zercher Squat (Barbell)
3
10 reps
-
4
Neck Curl
1
-
5
Neck Flexion
1
-
6
Neck Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Barbell Row
5
5 reps
-
3
Zercher Squat (Barbell)
3
10 reps
-
4
Neck Curl
1
-
5
Neck Flexion
1
-
6
Neck Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Barbell Row
5
5 reps
-
3
Zercher Squat (Barbell)
3
10 reps
-
4
Neck Curl
1
-
5
Neck Flexion
1
-
6
Neck Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Barbell Row
5
5 reps
-
3
Zercher Squat (Barbell)
3
10 reps
-
4
Neck Curl
1
-
5
Neck Flexion
1
-
6
Neck Extension
1
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
-
2
Zercher Squat (Barbell)
5 Sets
5 Reps
@8.5
3
Front Squat (Barbell)
3 Sets
10 Reps
@7
4
Neck Curl
1 Set
-
5
Neck Flexion
1 Set
-
6
Neck Extension
1 Set
-
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
-
2
Dip (Bodyweight)
5 Sets
5 Reps
-
3
Barbell Row
3 Sets
10 Reps
@7.5
4
Neck Curl
1 Set
-
5
Neck Flexion
1 Set
-
6
Neck Extension
1 Set
-
Day 3
1
Deadlift (Barbell)
4 Sets
5 Reps
-
2
Barbell Row
5 Sets
5 Reps
-
3
Zercher Squat (Barbell)
3 Sets
10 Reps
-
4
Neck Curl
1 Set
-
5
Neck Flexion
1 Set
-
6
Neck Extension
1 Set
-