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BoostcampPNG

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
    Aug 03, 2025 03:24

Summary

Unlock your potential with this dynamic 12-week program designed specifically for BJJ athletes. Train four days a week with a mix of bodyweight and dumbbell exercises that enhance strength, agility, and endurance. Each session focuses on functional movements like pull-ups, burpees, and pistol squats to build the power and stability needed on the mat. Get ready to elevate your performance and dominate your next match!
Muscle Engagement
Front
Back
MuscleSet
Abs
13.5%
Lats
11.3%
Glutes
10.2%
Upper Back
8.8%
Forearms
8%
Chest
7.4%
Lower Back
7.2%
Hamstrings
4.6%
Triceps
4.4%
Other
4%
Full Body
4%
Quadriceps
3.8%
Front Delts
3.6%
Biceps
3.2%
Neck
3%
Calves
1.3%
Middle Delts
1%
Adductors
0.4%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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
-