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BRICKHAUS - BJJ Performance & Hypertrophy: Full Body 2x Week
by Jake H.
4 athletes joined
Program Description
The purpose is to gain as much upper body strength and mass, lower body explosive power in such way that is complementary to your BJJ training. 2x week Full Body workouts AND will give you enough stimulus to grow, while capitalizing recovery. This is assuming you are rolling AT LEAST 3-4x week. Run this program and your sparring partners will feel like they’re rolling with a Brick Sh*t house.
Program Overview
Level
Intermediate, Advanced
Goal
Athletics, Bodybuilding, Olympic Weightlifting, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jul 04, 2024 08:26
Last Edited
Jul 08, 2024 05:10
down_app
Week 1
1 / 12 Weeks
Day 1
1A
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8-9
1B
Pull-Up (Bodyweight)
3 Sets
1-5 Reps
@6-7
2A
Z-Press
3 Sets
8 Reps
@7-8
2B
Barbell Row
3 Sets
8 Reps
@8-9
3
Zercher Squat (Barbell)
3 Sets
4-8 Reps
@8-9
4
Power Clean
5 Sets
3 Reps
@6-7
5
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@9
6
One Arm Lateral Raise (Cable)
3 Sets
12-15 Reps
@8-9
7
Face Pull
3 Sets
25 Reps
@8-9
8
Seated alternating Dumbell Bicep Curl
3 Sets
8 Reps
@8-9
9
Tricep Rope Push Down (Cable)
1 Set
25 Reps
@8-9
10
Reverse Bicep Curl (EZ Bar)
3 Sets
20 Reps
@8-9
Day 2
1
Floor Press (Dumbbell)
3 Sets
8 Reps
@8-9
2
Deficit Exploding Pushup
3 Sets
1-5 Reps
@6-7
3
Seated Row (Cable)
3 Sets
8 Reps
@8-9
4
Lat Pulldown
3 Sets
8 Reps
@8-9
5
Trap Bar Deadlift
2 Sets
4 Reps
@8-9
6
Step-Up (Weighted)
2 Sets
4 Reps
@8-9
7
Seated Good morning
3 Sets
8 Reps
@6-7
8
Super ROM Lateral Raise
3 Sets
8-12 Reps
@7-8
9
Meadows Curl
3 Sets
8-10 Reps
@8-9
10
Lying Cable Tricep Extension
3 Sets
8-12 Reps
@8-9
11
Hammer Curl
3 Sets
20 Reps
@9
Day 2
1
Floor Press (Dumbbell)
3 Sets
8 Reps
@8-9
2
Deficit Exploding Pushup
3 Sets
1-5 Reps
@6-7
3
Seated Row (Cable)
3 Sets
8 Reps
@8-9
4
Lat Pulldown
3 Sets
8 Reps
@8-9
5
Trap Bar Deadlift
2 Sets
4 Reps
@8-9
6
Step-Up (Weighted)
2 Sets
4 Reps
@8-9
7
Seated Good morning
3 Sets
8 Reps
@6-7
8
Super ROM Lateral Raise
3 Sets
8-12 Reps
@7-8
9
Meadows Curl
3 Sets
8-10 Reps
@8-9
10
Lying Cable Tricep Extension
3 Sets
8-12 Reps
@8-9
11
Hammer Curl
3 Sets
20 Reps
@9
Day 1
1A
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8-9
1B
Pull-Up (Bodyweight)
3 Sets
1-5 Reps
@6-7
2A
Z-Press
3 Sets
8 Reps
@7-8
2B
Barbell Row
3 Sets
8 Reps
@8-9
3
Zercher Squat (Barbell)
3 Sets
4-8 Reps
@8-9
4
Power Clean
5 Sets
3 Reps
@6-7
5
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@9
6
One Arm Lateral Raise (Cable)
3 Sets
12-15 Reps
@8-9
7
Face Pull
3 Sets
25 Reps
@8-9
8
Seated alternating Dumbell Bicep Curl
3 Sets
8 Reps
@8-9
9
Tricep Rope Push Down (Cable)
1 Set
25 Reps
@8-9
10
Reverse Bicep Curl (EZ Bar)
3 Sets
20 Reps
@8-9
Day 1
1A
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8-9
1B
Pull-Up (Bodyweight)
3 Sets
1-5 Reps
@6-7
2A
Z-Press
3 Sets
8 Reps
@7-8
2B
Barbell Row
3 Sets
8 Reps
@8-9
3
Zercher Squat (Barbell)
3 Sets
4-8 Reps
@8-9
4
Power Clean
5 Sets
3 Reps
@6-7
5
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@9
6
One Arm Lateral Raise (Cable)
3 Sets
12-15 Reps
@8-9
7
Face Pull
3 Sets
25 Reps
@8-9
8
Seated alternating Dumbell Bicep Curl
3 Sets
8 Reps
@8-9
9
Tricep Rope Push Down (Cable)
1 Set
25 Reps
@8-9
10
Reverse Bicep Curl (EZ Bar)
3 Sets
20 Reps
@8-9
Day 2
1
Floor Press (Dumbbell)
3 Sets
8 Reps
@8-9
2
Deficit Exploding Pushup
3 Sets
1-5 Reps
@6-7
3
Seated Row (Cable)
3 Sets
8 Reps
@8-9
4
Lat Pulldown
3 Sets
8 Reps
@8-9
5
Trap Bar Deadlift
2 Sets
4 Reps
@8-9
6
Step-Up (Weighted)
2 Sets
4 Reps
@8-9
7
Seated Good morning
3 Sets
8 Reps
@6-7
8
Super ROM Lateral Raise
3 Sets
8-12 Reps
@7-8
9
Meadows Curl
3 Sets
8-10 Reps
@8-9
10
Lying Cable Tricep Extension
3 Sets
8-12 Reps
@8-9
11
Hammer Curl
3 Sets
20 Reps
@9
Day 1
1A
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8-9
1B
Pull-Up (Bodyweight)
3 Sets
1-5 Reps
@6-7
2A
Z-Press
3 Sets
8 Reps
@7-8
2B
Barbell Row
3 Sets
8 Reps
@8-9
3
Zercher Squat (Barbell)
3 Sets
4-8 Reps
@8-9
4
Power Clean
5 Sets
3 Reps
@6-7
5
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@9
6
One Arm Lateral Raise (Cable)
3 Sets
12-15 Reps
@8-9
7
Face Pull
3 Sets
25 Reps
@8-9
8
Seated alternating Dumbell Bicep Curl
3 Sets
8 Reps
@8-9
9
Tricep Rope Push Down (Cable)
1 Set
25 Reps
@8-9
10
Reverse Bicep Curl (EZ Bar)
3 Sets
20 Reps
@8-9
Day 2
1
Floor Press (Dumbbell)
3 Sets
8 Reps
@8-9
2
Deficit Exploding Pushup
3 Sets
1-5 Reps
@6-7
3
Seated Row (Cable)
3 Sets
8 Reps
@8-9
4
Lat Pulldown
3 Sets
8 Reps
@8-9
5
Trap Bar Deadlift
2 Sets
4 Reps
@8-9
6
Step-Up (Weighted)
2 Sets
4 Reps
@8-9
7
Seated Good morning
3 Sets
8 Reps
@6-7
8
Super ROM Lateral Raise
3 Sets
8-12 Reps
@7-8
9
Meadows Curl
3 Sets
8-10 Reps
@8-9
10
Lying Cable Tricep Extension
3 Sets
8-12 Reps
@8-9
11
Hammer Curl
3 Sets
20 Reps
@9
Day 1
1A
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8-9
1B
Pull-Up (Bodyweight)
3 Sets
1-5 Reps
@6-7
2A
Z-Press
3 Sets
8 Reps
@7-8
2B
Barbell Row
3 Sets
8 Reps
@8-9
3
Zercher Squat (Barbell)
3 Sets
4-8 Reps
@8-9
4
Power Clean
5 Sets
3 Reps
@6-7
5
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@9
6
One Arm Lateral Raise (Cable)
3 Sets
12-15 Reps
@8-9
7
Face Pull
3 Sets
25 Reps
@8-9
8
Seated alternating Dumbell Bicep Curl
3 Sets
8 Reps
@8-9
9
Tricep Rope Push Down (Cable)
1 Set
25 Reps
@8-9
10
Reverse Bicep Curl (EZ Bar)
3 Sets
20 Reps
@8-9
Day 2
1
Floor Press (Dumbbell)
3 Sets
8 Reps
@8-9
2
Deficit Exploding Pushup
3 Sets
1-5 Reps
@6-7
3
Seated Row (Cable)
3 Sets
8 Reps
@8-9
4
Lat Pulldown
3 Sets
8 Reps
@8-9
5
Trap Bar Deadlift
2 Sets
4 Reps
@8-9
6
Step-Up (Weighted)
2 Sets
4 Reps
@8-9
7
Seated Good morning
3 Sets
8 Reps
@6-7
8
Super ROM Lateral Raise
3 Sets
8-12 Reps
@7-8
9
Meadows Curl
3 Sets
8-10 Reps
@8-9
10
Lying Cable Tricep Extension
3 Sets
8-12 Reps
@8-9
11
Hammer Curl
3 Sets
20 Reps
@9
Day 1
1A
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8-9
1B
Pull-Up (Bodyweight)
3 Sets
1-5 Reps
@6-7
2A
Z-Press
3 Sets
8 Reps
@7-8
2B
Barbell Row
3 Sets
8 Reps
@8-9
3
Zercher Squat (Barbell)
3 Sets
4-8 Reps
@8-9
4
Power Clean
5 Sets
3 Reps
@6-7
5
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@9
6
One Arm Lateral Raise (Cable)
3 Sets
12-15 Reps
@8-9
7
Face Pull
3 Sets
25 Reps
@8-9
8
Seated alternating Dumbell Bicep Curl
3 Sets
8 Reps
@8-9
9
Tricep Rope Push Down (Cable)
1 Set
25 Reps
@8-9
10
Reverse Bicep Curl (EZ Bar)
3 Sets
20 Reps
@8-9
Day 2
1
Floor Press (Dumbbell)
3 Sets
8 Reps
@8-9
2
Deficit Exploding Pushup
3 Sets
1-5 Reps
@6-7
3
Seated Row (Cable)
3 Sets
8 Reps
@8-9
4
Lat Pulldown
3 Sets
8 Reps
@8-9
5
Trap Bar Deadlift
2 Sets
4 Reps
@8-9
6
Step-Up (Weighted)
2 Sets
4 Reps
@8-9
7
Seated Good morning
3 Sets
8 Reps
@6-7
8
Super ROM Lateral Raise
3 Sets
8-12 Reps
@7-8
9
Meadows Curl
3 Sets
8-10 Reps
@8-9
10
Lying Cable Tricep Extension
3 Sets
8-12 Reps
@8-9
11
Hammer Curl
3 Sets
20 Reps
@9
Day 1
1A
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8-9
1B
Pull-Up (Bodyweight)
3 Sets
1-5 Reps
@6-7
2A
Z-Press
3 Sets
8 Reps
@7-8
2B
Barbell Row
3 Sets
8 Reps
@8-9
3
Zercher Squat (Barbell)
3 Sets
4-8 Reps
@8-9
4
Power Clean
5 Sets
3 Reps
@6-7
5
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@9
6
One Arm Lateral Raise (Cable)
3 Sets
12-15 Reps
@8-9
7
Face Pull
3 Sets
25 Reps
@8-9
8
Seated alternating Dumbell Bicep Curl
3 Sets
8 Reps
@8-9
9
Tricep Rope Push Down (Cable)
1 Set
25 Reps
@8-9
10
Reverse Bicep Curl (EZ Bar)
3 Sets
20 Reps
@8-9
Day 2
1
Floor Press (Dumbbell)
3 Sets
8 Reps
@8-9
2
Deficit Exploding Pushup
3 Sets
1-5 Reps
@6-7
3
Seated Row (Cable)
3 Sets
8 Reps
@8-9
4
Lat Pulldown
3 Sets
8 Reps
@8-9
5
Trap Bar Deadlift
2 Sets
4 Reps
@8-9
6
Step-Up (Weighted)
2 Sets
4 Reps
@8-9
7
Seated Good morning
3 Sets
8 Reps
@6-7
8
Super ROM Lateral Raise
3 Sets
8-12 Reps
@7-8
9
Meadows Curl
3 Sets
8-10 Reps
@8-9
10
Lying Cable Tricep Extension
3 Sets
8-12 Reps
@8-9
11
Hammer Curl
3 Sets
20 Reps
@9
Day 1
1A
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8-9
1B
Pull-Up (Bodyweight)
3 Sets
1-5 Reps
@6-7
2A
Z-Press
3 Sets
8 Reps
@7-8
2B
Barbell Row
3 Sets
8 Reps
@8-9
3
Zercher Squat (Barbell)
3 Sets
4-8 Reps
@8-9
4
Power Clean
5 Sets
3 Reps
@6-7
5
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@9
6
One Arm Lateral Raise (Cable)
3 Sets
12-15 Reps
@8-9
7
Face Pull
3 Sets
25 Reps
@8-9
8
Seated alternating Dumbell Bicep Curl
3 Sets
8 Reps
@8-9
9
Tricep Rope Push Down (Cable)
1 Set
25 Reps
@8-9
10
Reverse Bicep Curl (EZ Bar)
3 Sets
20 Reps
@8-9
Day 2
1
Floor Press (Dumbbell)
3 Sets
8 Reps
@8-9
2
Deficit Exploding Pushup
3 Sets
1-5 Reps
@6-7
3
Seated Row (Cable)
3 Sets
8 Reps
@8-9
4
Lat Pulldown
3 Sets
8 Reps
@8-9
5
Trap Bar Deadlift
2 Sets
4 Reps
@8-9
6
Step-Up (Weighted)
2 Sets
4 Reps
@8-9
7
Seated Good morning
3 Sets
8 Reps
@6-7
8
Super ROM Lateral Raise
3 Sets
8-12 Reps
@7-8
9
Meadows Curl
3 Sets
8-10 Reps
@8-9
10
Lying Cable Tricep Extension
3 Sets
8-12 Reps
@8-9
11
Hammer Curl
3 Sets
20 Reps
@9
Day 1
1A
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8-9
1B
Pull-Up (Bodyweight)
3 Sets
1-5 Reps
@6-7
2A
Z-Press
3 Sets
8 Reps
@7-8
2B
Barbell Row
3 Sets
8 Reps
@8-9
3
Zercher Squat (Barbell)
3 Sets
4-8 Reps
@8-9
4
Power Clean
5 Sets
3 Reps
@6-7
5
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@9
6
One Arm Lateral Raise (Cable)
3 Sets
12-15 Reps
@8-9
7
Face Pull
3 Sets
25 Reps
@8-9
8
Seated alternating Dumbell Bicep Curl
3 Sets
8 Reps
@8-9
9
Tricep Rope Push Down (Cable)
1 Set
25 Reps
@8-9
10
Reverse Bicep Curl (EZ Bar)
3 Sets
20 Reps
@8-9
Day 2
1
Floor Press (Dumbbell)
3 Sets
8 Reps
@8-9
2
Deficit Exploding Pushup
3 Sets
1-5 Reps
@6-7
3
Seated Row (Cable)
3 Sets
8 Reps
@8-9
4
Lat Pulldown
3 Sets
8 Reps
@8-9
5
Trap Bar Deadlift
2 Sets
4 Reps
@8-9
6
Step-Up (Weighted)
2 Sets
4 Reps
@8-9
7
Seated Good morning
3 Sets
8 Reps
@6-7
8
Super ROM Lateral Raise
3 Sets
8-12 Reps
@7-8
9
Meadows Curl
3 Sets
8-10 Reps
@8-9
10
Lying Cable Tricep Extension
3 Sets
8-12 Reps
@8-9
11
Hammer Curl
3 Sets
20 Reps
@9
Day 1
1A
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8-9
1B
Pull-Up (Bodyweight)
3 Sets
1-5 Reps
@6-7
2A
Z-Press
3 Sets
8 Reps
@7-8
2B
Barbell Row
3 Sets
8 Reps
@8-9
3
Zercher Squat (Barbell)
3 Sets
4-8 Reps
@8-9
4
Power Clean
5 Sets
3 Reps
@6-7
5
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@9
6
One Arm Lateral Raise (Cable)
3 Sets
12-15 Reps
@8-9
7
Face Pull
3 Sets
25 Reps
@8-9
8
Seated alternating Dumbell Bicep Curl
3 Sets
8 Reps
@8-9
9
Tricep Rope Push Down (Cable)
1 Set
25 Reps
@8-9
10
Reverse Bicep Curl (EZ Bar)
3 Sets
20 Reps
@8-9
Day 2
1
Floor Press (Dumbbell)
3 Sets
8 Reps
@8-9
2
Deficit Exploding Pushup
3 Sets
1-5 Reps
@6-7
3
Seated Row (Cable)
3 Sets
8 Reps
@8-9
4
Lat Pulldown
3 Sets
8 Reps
@8-9
5
Trap Bar Deadlift
2 Sets
4 Reps
@8-9
6
Step-Up (Weighted)
2 Sets
4 Reps
@8-9
7
Seated Good morning
3 Sets
8 Reps
@6-7
8
Super ROM Lateral Raise
3 Sets
8-12 Reps
@7-8
9
Meadows Curl
3 Sets
8-10 Reps
@8-9
10
Lying Cable Tricep Extension
3 Sets
8-12 Reps
@8-9
11
Hammer Curl
3 Sets
20 Reps
@9
Day 1
1A
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8-9
1B
Pull-Up (Bodyweight)
3 Sets
1-5 Reps
@6-7
2A
Z-Press
3 Sets
8 Reps
@7-8
2B
Barbell Row
3 Sets
8 Reps
@8-9
3
Zercher Squat (Barbell)
3 Sets
4-8 Reps
@8-9
4
Power Clean
5 Sets
3 Reps
@6-7
5
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@9
6
One Arm Lateral Raise (Cable)
3 Sets
12-15 Reps
@8-9
7
Face Pull
3 Sets
25 Reps
@8-9
8
Seated alternating Dumbell Bicep Curl
3 Sets
8 Reps
@8-9
9
Tricep Rope Push Down (Cable)
1 Set
25 Reps
@8-9
10
Reverse Bicep Curl (EZ Bar)
3 Sets
20 Reps
@8-9
Day 2
1
Floor Press (Dumbbell)
3 Sets
8 Reps
@8-9
2
Deficit Exploding Pushup
3 Sets
1-5 Reps
@6-7
3
Seated Row (Cable)
3 Sets
8 Reps
@8-9
4
Lat Pulldown
3 Sets
8 Reps
@8-9
5
Trap Bar Deadlift
2 Sets
4 Reps
@8-9
6
Step-Up (Weighted)
2 Sets
4 Reps
@8-9
7
Seated Good morning
3 Sets
8 Reps
@6-7
8
Super ROM Lateral Raise
3 Sets
8-12 Reps
@7-8
9
Meadows Curl
3 Sets
8-10 Reps
@8-9
10
Lying Cable Tricep Extension
3 Sets
8-12 Reps
@8-9
11
Hammer Curl
3 Sets
20 Reps
@9
Day 1
1A
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8-9
1B
Pull-Up (Bodyweight)
3 Sets
1-5 Reps
@6-7
2A
Z-Press
3 Sets
8 Reps
@7-8
2B
Barbell Row
3 Sets
8 Reps
@8-9
3
Zercher Squat (Barbell)
3 Sets
4-8 Reps
@8-9
4
Power Clean
5 Sets
3 Reps
@6-7
5
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@9
6
One Arm Lateral Raise (Cable)
3 Sets
12-15 Reps
@8-9
7
Face Pull
3 Sets
25 Reps
@8-9
8
Seated alternating Dumbell Bicep Curl
3 Sets
8 Reps
@8-9
9
Tricep Rope Push Down (Cable)
1 Set
25 Reps
@8-9
10
Reverse Bicep Curl (EZ Bar)
3 Sets
20 Reps
@8-9
Day 2
1
Floor Press (Dumbbell)
3 Sets
8 Reps
@8-9
2
Deficit Exploding Pushup
3 Sets
1-5 Reps
@6-7
3
Seated Row (Cable)
3 Sets
8 Reps
@8-9
4
Lat Pulldown
3 Sets
8 Reps
@8-9
5
Trap Bar Deadlift
2 Sets
4 Reps
@8-9
6
Step-Up (Weighted)
2 Sets
4 Reps
@8-9
7
Seated Good morning
3 Sets
8 Reps
@6-7
8
Super ROM Lateral Raise
3 Sets
8-12 Reps
@7-8
9
Meadows Curl
3 Sets
8-10 Reps
@8-9
10
Lying Cable Tricep Extension
3 Sets
8-12 Reps
@8-9
11
Hammer Curl
3 Sets
20 Reps
@9