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BJJ athletes

by Feysal K.

Program Description

combines bodyweight and stability from calisthenics with functional powerlifting. meant to optimise athletisism in BJJ

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 31, 2025 07:05
  • Last Edited
    Jul 31, 2025 09:14
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bear Crawls
3
-
2
Burpee
3
-
3
Lunge (Bodyweight)
3
-
4
100m Sprint
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bear Crawls
3
-
2
Burpee
3
-
3
Lunge (Bodyweight)
3
-
4
100m Sprint
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bear Crawls
3
-
2
Burpee
3
-
3
Lunge (Bodyweight)
3
-
4
100m Sprint
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bear Crawls
3
-
2
Burpee
3
-
3
Lunge (Bodyweight)
3
-
4
100m Sprint
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Hack Squat
3
-
4
Overhead Press (Barbell)
3
-
5
Standing Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bear Crawls
3
-
2
Burpee
3
-
3
Lunge (Bodyweight)
3
-
4
100m Sprint
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Hack Squat
3
-
4
Overhead Press (Barbell)
3
-
5
Standing Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bear Crawls
3
-
2
Burpee
3
-
3
Lunge (Bodyweight)
3
-
4
100m Sprint
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Hack Squat
3
-
4
Overhead Press (Barbell)
3
-
5
Standing Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bear Crawls
3
-
2
Burpee
3
-
3
Lunge (Bodyweight)
3
-
4
100m Sprint
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Hack Squat
3
-
4
Overhead Press (Barbell)
3
-
5
Standing Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bear Crawls
3
-
2
Burpee
3
-
3
Lunge (Bodyweight)
3
-
4
100m Sprint
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Push Up
4
-
3
Dips
4
-
4
Pullover (Dumbbell)
4
-
5
Abs Crunch (Weighted)
4
-
6
Farmer's Walk (Weighted)
4
-
7
Single Arm Row (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Push Up
4
-
3
Dips
4
-
4
Pullover (Dumbbell)
4
-
5
Abs Crunch (Weighted)
4
-
6
Farmer's Walk (Weighted)
4
-
7
Single Arm Row (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Push Up
4
-
3
Dips
4
-
4
Pullover (Dumbbell)
4
-
5
Abs Crunch (Weighted)
4
-
6
Farmer's Walk (Weighted)
4
-
7
Single Arm Row (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Push Up
4
-
3
Dips
4
-
4
Pullover (Dumbbell)
4
-
5
Abs Crunch (Weighted)
4
-
6
Farmer's Walk (Weighted)
4
-
7
Single Arm Row (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Dips
4
-
3
Push Up
4
-
4
Pullover (Dumbbell)
4
-
5
Abs Crunch (Weighted)
4
-
6
Farmer's Walk (Weighted)
4
-
7
Single Arm Row (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Push Up
4
-
3
Dips
4
-
4
Pullover (Dumbbell)
4
-
5
Abs Crunch (Weighted)
4
-
6
Farmer's Walk (Weighted)
4
-
7
Single Arm Row (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Dips
4
-
3
Push Up
4
-
4
Pullover (Dumbbell)
4
-
5
Abs Crunch (Weighted)
4
-
6
Farmer's Walk (Weighted)
4
-
7
Single Arm Row (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Push Up
4
-
3
Dips
4
-
4
Pullover (Dumbbell)
4
-
5
Abs Crunch (Weighted)
4
-
6
Farmer's Walk (Weighted)
4
-
7
Single Arm Row (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Dips
4
-
3
Push Up
4
-
4
Pullover (Dumbbell)
4
-
5
Abs Crunch (Weighted)
4
-
6
Farmer's Walk (Weighted)
4
-
7
Single Arm Row (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Push Up
4
-
3
Dips
4
-
4
Pullover (Dumbbell)
4
-
5
Abs Crunch (Weighted)
4
-
6
Farmer's Walk (Weighted)
4
-
7
Single Arm Row (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Dips
4
-
3
Push Up
4
-
4
Pullover (Dumbbell)
4
-
5
Abs Crunch (Weighted)
4
-
6
Farmer's Walk (Weighted)
4
-
7
Single Arm Row (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Push Up
4
-
3
Dips
4
-
4
Pullover (Dumbbell)
4
-
5
Abs Crunch (Weighted)
4
-
6
Farmer's Walk (Weighted)
4
-
7
Single Arm Row (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Shoulder Press
4
-
2
Pistol Squats
3
-
3
Neck Extension
3
-
4
Neck Curls
3
-
5
One Leg Deadlifts
4
-
6
Dead Hang
4
-
7
Hip Flexor
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Shoulder Press
4
-
2
Pistol Squats
3
-
3
Neck Extension
3
-
4
Neck Curls
3
-
5
One Leg Deadlifts
4
-
6
Dead Hang
4
-
7
Hip Flexor
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Shoulder Press
4
-
2
Pistol Squats
3
-
3
Neck Extension
3
-
4
Neck Curls
3
-
5
One Leg Deadlifts
4
-
6
Dead Hang
4
-
7
Hip Flexor
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Shoulder Press
4
-
2
Pistol Squats
3
-
3
Neck Extension
3
-
4
Neck Curls
3
-
5
One Leg Deadlifts
4
-
6
Dead Hang
4
-
7
Hip Flexor
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Shoulder Press
4
-
2
Pistol Squats
3
-
3
Neck Extension
3
-
4
Neck Curls
3
-
5
One Leg Deadlifts
4
-
6
Dead Hang
4
-
7
Hip Flexor
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Shoulder Press
4
-
2
Pistol Squats
3
-
3
Neck Extension
3
-
4
Neck Curls
3
-
5
One Leg Deadlifts
4
-
6
Dead Hang
4
-
7
Hip Flexor
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Shoulder Press
4
-
2
Pistol Squats
3
-
3
Neck Extension
3
-
4
Neck Curls
3
-
5
One Leg Deadlifts
4
-
6
Dead Hang
4
-
7
Hip Flexor
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Shoulder Press
4
-
2
Pistol Squats
3
-
3
Neck Extension
3
-
4
Neck Curls
3
-
5
One Leg Deadlifts
4
-
6
Dead Hang
4
-
7
Hip Flexor
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Shoulder Press
4
-
2
Pistol Squats
3
-
3
Neck Extension
3
-
4
Neck Curls
3
-
5
One Leg Deadlifts
4
-
6
Dead Hang
4
-
7
Hip Flexor
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Shoulder Press
4
-
2
Pistol Squats
3
-
3
Neck Extension
3
-
4
Neck Curls
3
-
5
One Leg Deadlifts
4
-
6
Dead Hang
4
-
7
Hip Flexor
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Shoulder Press
4
-
2
Pistol Squats
3
-
3
Neck Extension
3
-
4
Neck Curls
3
-
5
One Leg Deadlifts
4
-
6
Dead Hang
4
-
7
Hip Flexor
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Shoulder Press
4
-
2
Pistol Squats
3
-
3
Neck Extension
3
-
4
Neck Curls
3
-
5
One Leg Deadlifts
4
-
6
Dead Hang
4
-
7
Hip Flexor
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
4
-
2
Back Extension
4
-
3
Side Plank
4
-
4
Plate Rotation
4
-
5
Hanging Leg Raise
4
-
6
Dumbell Swings
4
-
7
Turkish Get Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
4
-
2
Back Extension
4
-
3
Side Plank
4
-
4
Plate Rotation
4
-
5
Hanging Leg Raise
4
-
6
Dumbell Swings
4
-
7
Turkish Get Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
4
-
2
Back Extension
4
-
3
Side Plank
4
-
4
Plate Rotation
4
-
5
Hanging Leg Raise
4
-
6
Dumbell Swings
4
-
7
Turkish Get Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
4
-
2
Back Extension
4
-
3
Side Plank
4
-
4
Plate Rotation
4
-
5
Hanging Leg Raise
4
-
6
Dumbell Swings
4
-
7
Turkish Get Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
4
-
2
Back Extension
4
-
3
Side Plank
4
-
4
Plate Rotation
4
-
5
Hanging Leg Raise
4
-
6
Dumbell Swings
4
-
7
Turkish Get Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
4
-
2
Back Extension
4
-
3
Side Plank
4
-
4
Plate Rotation
4
-
5
Hanging Leg Raise
4
-
6
Dumbell Swings
4
-
7
Turkish Get Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
4
-
2
Back Extension
4
-
3
Side Plank
4
-
4
Plate Rotation
4
-
5
Hanging Leg Raise
4
-
6
Dumbell Swings
4
-
7
Turkish Get Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
4
-
2
Back Extension
4
-
3
Side Plank
4
-
4
Plate Rotation
4
-
5
Hanging Leg Raise
4
-
6
Dumbell Swings
4
-
7
Turkish Get Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
4
-
2
Back Extension
4
-
3
Side Plank
4
-
4
Plate Rotation
4
-
5
Hanging Leg Raise
4
-
6
Dumbell Swings
4
-
7
Turkish Get Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
4
-
2
Back Extension
4
-
3
Side Plank
4
-
4
Plate Rotation
4
-
5
Hanging Leg Raise
4
-
6
Dumbell Swings
4
-
7
Turkish Get Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
4
-
2
Back Extension
4
-
3
Side Plank
4
-
4
Plate Rotation
4
-
5
Hanging Leg Raise
4
-
6
Dumbell Swings
4
-
7
Turkish Get Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
4
-
2
Back Extension
4
-
3
Side Plank
4
-
4
Plate Rotation
4
-
5
Hanging Leg Raise
4
-
6
Dumbell Swings
4
-
7
Turkish Get Up
4
-
Week 1
1 / 12 Weeks
Day 1
1
Bear Crawls
3 Sets
-
2
Burpee
3 Sets
-
3
Lunge (Bodyweight)
3 Sets
-
4
100m Sprint
3 Sets
-
Day 2
1
Pull-Up (Bodyweight)
4 Sets
-
2
Push Up
4 Sets
-
3
Dips
4 Sets
-
4
Pullover (Dumbbell)
4 Sets
-
5
Abs Crunch (Weighted)
4 Sets
-
6
Farmer's Walk (Weighted)
4 Sets
-
7
Single Arm Row (Dumbbell)
4 Sets
-
Day 3
1
Handstand Shoulder Press
4 Sets
-
2
Pistol Squats
3 Sets
-
3
Neck Extension
3 Sets
-
4
Neck Curls
3 Sets
-
5
One Leg Deadlifts
4 Sets
-
6
Dead Hang
4 Sets
-
7
Hip Flexor
4 Sets
-
Day 4
1
Single Leg Hip Thrust
4 Sets
-
2
Back Extension
4 Sets
-
3
Side Plank
4 Sets
-
4
Plate Rotation
4 Sets
-
5
Hanging Leg Raise
4 Sets
-
6
Dumbell Swings
4 Sets
-
7
Turkish Get Up
4 Sets
-