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BoostcampPNG

Brazilian Jiu-jitsu

by Evin F.
1 athletes joined

Program Description

Simple programming to address any deficits in upper or lower body strength required for execution of basic techniques in BJJ.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Strength
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 06, 2026 12:44
  • Last Edited
    Apr 01, 2026 02:26
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13%
Glutes
13%
Lats
10.3%
Upper Back
10.3%
Lower Back
8.1%
Biceps
6.7%
Hamstrings
6.4%
Full-Body
6.2%
Abs
6%
Forearms
5.4%
Other
4.1%
Neck
3.1%
Chest
2.5%
Triceps
2.5%
Front Delts
2.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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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
1
Pull-Up (Bodyweight)
5
-
2
Bench Press (Close Grip)
3
-
3
Chest Supported Row (Machine)
3
-
4
Incline Chest Press (Machine)
3
-
5A
Wrist Extension (Dumbbell)
2
-
5B
Reverse Wrist Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Bench Press (Close Grip)
1
-
3
Chest Supported Row (Machine)
2
-
4A
Wrist Extension (Dumbbell)
1
-
4B
Reverse Wrist Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Bench Press (Close Grip)
1
-
3
Chest Supported Row (Machine)
2
-
4
Incline Chest Press (Machine)
1
-
5A
Wrist Extension (Dumbbell)
1
-
5B
Reverse Wrist Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Bench Press (Close Grip)
1
-
3
Chest Supported Row (Machine)
2
-
4
Incline Chest Press (Machine)
1
-
5A
Wrist Extension (Dumbbell)
1
-
5B
Reverse Wrist Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Bench Press (Close Grip)
1
-
3
Chest Supported Row (Machine)
2
-
4
Incline Chest Press (Machine)
1
-
5A
Wrist Extension (Dumbbell)
1
-
5B
Reverse Wrist Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Bench Press (Close Grip)
1
-
3
Chest Supported Row (Machine)
2
-
4
Incline Chest Press (Machine)
1
-
5A
Wrist Extension (Dumbbell)
1
-
5B
Reverse Wrist Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Bench Press (Close Grip)
1
-
3
Chest Supported Row (Machine)
2
-
4
Incline Chest Press (Machine)
1
-
5A
Wrist Extension (Dumbbell)
1
-
5B
Reverse Wrist Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Bench Press (Close Grip)
1
-
3
Chest Supported Row (Machine)
2
-
4
Incline Chest Press (Machine)
1
-
5A
Wrist Extension (Dumbbell)
1
-
5B
Reverse Wrist Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Front Squat (Barbell)
3
-
3
Hip Thrust (Machine)
3
-
4
Back Extension
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Front Squat (Barbell)
1
-
3
Hip Thrust (Machine)
1
-
4
Back Extension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Front Squat (Barbell)
1
-
3
Hip Thrust (Machine)
1
-
4
Back Extension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Front Squat (Barbell)
1
-
3
Hip Thrust (Machine)
1
-
4
Back Extension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Front Squat (Barbell)
1
-
3
Hip Thrust (Machine)
1
-
4
Back Extension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Front Squat (Barbell)
1
-
3
Hip Thrust (Machine)
1
-
4
Back Extension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Front Squat (Barbell)
1
-
3
Hip Thrust (Machine)
1
-
4
Back Extension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Front Squat (Barbell)
1
-
3
Hip Thrust (Machine)
1
-
4
Back Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
-
2
Speed Deadlift
3
-
3
Carry Complex
3
-
4
Isometric Hold
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
-
2
Speed Deadlift
3
-
3
Carry Complex
3
-
4
Isometric Hold
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
-
2
Speed Deadlift
3
-
3
Carry Complex
3
-
4
Isometric Hold
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
-
2
Speed Deadlift
3
-
3
Carry Complex
3
-
4
Isometric Hold
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
-
2
Speed Deadlift
3
-
3
Carry Complex
3
-
4
Isometric Hold
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
-
2
Speed Deadlift
3
-
3
Carry Complex
3
-
4
Isometric Hold
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
-
2
Speed Deadlift
3
-
3
Carry Complex
3
-
4
Isometric Hold
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
-
2
Speed Deadlift
3
-
3
Carry Complex
3
-
4
Isometric Hold
3
-
Week 1
1 / 8 Weeks
Day 1
1
Pull-Up (Bodyweight)
5 Sets
-
2
Bench Press (Close Grip)
3 Sets
-
3
Chest Supported Row (Machine)
3 Sets
-
4
Incline Chest Press (Machine)
3 Sets
-
5A
Wrist Extension (Dumbbell)
2 Sets
-
5B
Reverse Wrist Curl (Dumbbell)
2 Sets
-
Day 2
1
Deadlift (Barbell)
4 Sets
-
2
Front Squat (Barbell)
3 Sets
-
3
Hip Thrust (Machine)
3 Sets
-
4
Back Extension
4 Sets
-
Day 3
1
Box Jump
4 Sets
-
2
Speed Deadlift
3 Sets
-
3
Carry Complex
3 Sets
-
4
Isometric Hold
3 Sets
-