5/3/1 for grapplers/BJJ/MMA. 2x per week to focus on training but still getting stronger. All last sets should be an AMRAP for main movements. Use 85-90% of 1rm as a training max. Use training max for percentages within the program. Assistance work can be whatever, I include a push pull single leg/core but change how you see fit, 50-100 reps break up how you choose. I would recommend super setting a lot of the assistance for cardio/ time management. Always prioritise skill acquisition over weight training, pull back on assistance if recovery becomes an issue.

5/3/1 for grapplers

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Week 1

Week 2

Week 3

Squat (Barbell)

Bench Press (Barbell)

Pull-Up (Weighted)

Push Up

Abs Crunch (Weighted)

Bulgarian Split Squat (Dumbbell)

Blank Bodyweight Row

Bulgarian Split Squat (Barbell)

Hanging Leg Raise

Deadlift (Barbell)

Overhead Press (Barbell)

Bicep Curl (EZ Bar)

Dip (Weighted)

Bulgarian Split Squat (Bodyweight)

Lying Leg Raise

French Press

Sit Up

Step-Up (Weighted)

Dumbbell Row

Diamond Push Up

Walking Lunge

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