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Strength for BJJ

by Stephen N.

Program Description

Gain strength for BJJ while minimizing fatigue.

Program Overview

  • Level
    Beginner
  • Goal
    Powerlifting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    30 minutes
  • Created
    Nov 16, 2025 02:59
  • Last Edited
    Nov 16, 2025 03:46
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
17.9%
Glutes
13.9%
Chest
13.2%
Hamstrings
9.9%
Upper Back
9.9%
Triceps
7.9%
Lats
7.9%
Front Delts
5.3%
Abs
4%
Adductors
4%
Lower Back
4%
Biceps
2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 7
2
Bench Press (Barbell)
1
1
2
3 reps
3 reps
5 reps
RPE 9
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 7
2
Bench Press (Barbell)
1
1
2
3 reps
3 reps
5 reps
RPE 9
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 7
2
Bench Press (Barbell)
1
1
2
3 reps
3 reps
5 reps
RPE 9
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 7
2
Bench Press (Barbell)
1
1
2
3 reps
3 reps
5 reps
RPE 9
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 7
2
Bench Press (Barbell)
1
1
2
3 reps
3 reps
5 reps
RPE 9
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 7
2
Bench Press (Barbell)
1
1
2
3 reps
3 reps
5 reps
RPE 9
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 7
2
Bench Press (Barbell)
1
1
2
3 reps
3 reps
5 reps
RPE 9
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 7
2
Bench Press (Barbell)
1
1
2
3 reps
3 reps
5 reps
RPE 9
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 7
2
Bench Press (Barbell)
1
1
2
3 reps
3 reps
5 reps
RPE 9
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 7
2
Bench Press (Barbell)
1
1
2
3 reps
3 reps
5 reps
RPE 9
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 7
2
Bench Press (Barbell)
1
1
2
3 reps
3 reps
5 reps
RPE 9
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 7
2
Bench Press (Barbell)
1
1
2
3 reps
3 reps
5 reps
RPE 9
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 7
2
Bench Press (Barbell)
1
1
2
3 reps
3 reps
5 reps
RPE 9
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 7
2
Bench Press (Barbell)
1
1
2
3 reps
3 reps
5 reps
RPE 9
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 7
2
Bench Press (Barbell)
1
1
2
3 reps
3 reps
5 reps
RPE 9
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 7
2
Bench Press (Barbell)
1
1
2
3 reps
3 reps
5 reps
RPE 9
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 7
2
Bench Press (Barbell)
1
1
2
3 reps
3 reps
5 reps
RPE 9
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 7
2
Bench Press (Barbell)
1
1
2
3 reps
3 reps
5 reps
RPE 9
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 7
2
Chest Supported Row (Machine)
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 7
2
Chest Supported Row (Machine)
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 7
2
Chest Supported Row (Machine)
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 7
2
Chest Supported Row (Machine)
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 7
2
Chest Supported Row (Machine)
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 7
2
Chest Supported Row (Machine)
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 7
2
Chest Supported Row (Machine)
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 7
2
Chest Supported Row (Machine)
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 7
2
Chest Supported Row (Machine)
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 7
2
Chest Supported Row (Machine)
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 7
2
Chest Supported Row (Machine)
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 7
2
Chest Supported Row (Machine)
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 7
2
Chest Supported Row (Machine)
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 7
2
Chest Supported Row (Machine)
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 7
2
Chest Supported Row (Machine)
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 7
2
Chest Supported Row (Machine)
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 7
2
Chest Supported Row (Machine)
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 7
2
Chest Supported Row (Machine)
3
5 reps
RPE 7
Week 1
1 / 18 Weeks
Day 1
1
Squat (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
@9
@7
2
Bench Press (Barbell)
1 Set
1 Set
2 Sets
3 Reps
3 Reps
5 Reps
@9
@7
@7
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
@9
@7
2
Chest Supported Row (Machine)
3 Sets
5 Reps
@7