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V1 2Day Hourglass + Condensed Conjugate for BJJ

by AmuroRay13
1 athletes joined

Program Description

3 weeks = 1 block. Run 1 block, reassess & progress. Get jacked, have fun, don't burn out, and live your best lady life on & off the mats ദ്ദി(˵ •̀ ᴗ - ˵ ) ✧ Who is this for: - Example. You lift 2 times a week, roll 4-5 times a week, have a demanding job(physically or mentally), wife and kids, 4+ acres to keep up with, like skateboarding or playing soccer 2-4 times a month on to of just life. If that’s at all sounds like you give this a go. How to run this: - In 7 days get the two workouts done, preferably not back to back. - Use RPE to rate your sets and whatever progression scheme you see fit(DDP/DP, General Gainz, LP). This program is just a 3 week block template that you can used to aid in coaching yourself so tailor as needed. - If you’re feeling good and wanna train more some weeks, do it. Pick 3-6 additional exercises and do them for like 10-20 reps for 2-4 sets or set a timer and just do some work with a sandbag. It doesn’t matter.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Powerbuilding, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 30, 2025 01:25
  • Last Edited
    May 10, 2025 10:01

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3-5 reps
RPE 9-10
2
Bent Over Row (Barbell)
1
3-5 reps
RPE 9-10
3
Safety Bar Squat
5
3 reps
RPE 6-7
4A
Lunge (Dumbbell)
2
8-12 reps
RPE 7-8
4B
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 7-8
5A
Band Pull Apart
3
10-20 reps
RPE 7-8
5B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 7-8
6A
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 7-8
6B
Wide Grip Pull-Up
4
6-20 reps
RPE 7-8
7
Hip Thrust (Barbell)
5
8-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3-5 reps
RPE 9-10
2
Bent Over Row (Barbell)
1
3-5 reps
RPE 9-10
3
Safety Bar Squat
5
3 reps
RPE 6-7
4A
Lunge (Dumbbell)
2
8-12 reps
RPE 7-8
4B
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 7-8
5A
Band Pull Apart
3
10-20 reps
RPE 7-8
5B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 7-8
6A
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 7-8
6B
Wide Grip Pull-Up
4
6-20 reps
RPE 7-8
7
Hip Thrust (Barbell)
5
8-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3-5 reps
RPE 9-10
2
Bent Over Row (Barbell)
1
3-5 reps
RPE 9-10
3
Safety Bar Squat
5
3 reps
RPE 6-7
4A
Lunge (Dumbbell)
2
8-12 reps
RPE 7-8
4B
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 7-8
5A
Band Pull Apart
3
10-20 reps
RPE 7-8
5B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 7-8
6A
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 7-8
6B
Wide Grip Pull-Up
4
6-20 reps
RPE 7-8
7
Hip Thrust (Barbell)
5
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3-5 reps
RPE 9-10
2
Ring Push Up
5
3 reps
RPE 6-7
3A
Dip (Bodyweight)
2
8-12 reps
RPE 7-8
3B
Ring Row
2
12-15 reps
RPE 7-8
4A
Single Leg Hip Thrust
3
12-15 reps
RPE 7-8
4B
Upright Row (Barbell)
3
12-15 reps
RPE 7-8
5A
Rear Delt Fly (Dumbbell)
4
10-20 reps
RPE 7-8
5B
Lu Raise
4
10-20 reps
RPE 7-8
5C
Pullover (Dumbbell)
4
10-20 reps
RPE 7-8
6
Hanging Leg Raise
5
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3-5 reps
RPE 9-10
2
Ring Push Up
5
3 reps
RPE 6-7
3A
Dip (Bodyweight)
2
8-12 reps
RPE 7-8
3B
Ring Row
2
12-15 reps
RPE 7-8
4A
Single Leg Hip Thrust
3
12-15 reps
RPE 7-8
4B
Upright Row (Barbell)
3
12-15 reps
RPE 7-8
5A
Rear Delt Fly (Dumbbell)
4
10-20 reps
RPE 7-8
5B
Lu Raise
4
10-20 reps
RPE 7-8
5C
Pullover (Dumbbell)
4
10-20 reps
RPE 7-8
6
Hanging Leg Raise
5
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3-5 reps
RPE 9-10
2
Ring Push Up
5
3 reps
RPE 6-7
3A
Dip (Bodyweight)
2
8-12 reps
RPE 7-8
3B
Ring Row
2
12-15 reps
RPE 7-8
4A
Single Leg Hip Thrust
3
12-15 reps
RPE 7-8
4B
Upright Row (Barbell)
3
12-15 reps
RPE 7-8
5A
Rear Delt Fly (Dumbbell)
4
10-20 reps
RPE 7-8
5B
Lu Raise
4
10-20 reps
RPE 7-8
5C
Pullover (Dumbbell)
4
10-20 reps
RPE 7-8
6
Hanging Leg Raise
5
8-12 reps
RPE 7-8
Week 1
1 / 3 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
3-5 Reps
@9-10
2
Bent Over Row (Barbell)
1 Set
3-5 Reps
@9-10
3
Safety Bar Squat
5 Sets
3 Reps
@6-7
4A
Lunge (Dumbbell)
2 Sets
8-12 Reps
@7-8
4B
Skull Crusher (Dumbbell)
2 Sets
8-12 Reps
@7-8
5A
Band Pull Apart
3 Sets
10-20 Reps
@7-8
5B
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
@7-8
6A
Lateral Raise (Dumbbell)
4 Sets
10-20 Reps
@7-8
6B
Wide Grip Pull-Up
4 Sets
6-20 Reps
@7-8
7
Hip Thrust (Barbell)
5 Sets
8-12 Reps
@7-8
Day 2
1
Sumo Deadlift (Barbell)
1 Set
3-5 Reps
@9-10
2
Ring Push Up
5 Sets
3 Reps
@6-7
3A
Dip (Bodyweight)
2 Sets
8-12 Reps
@7-8
3B
Ring Row
2 Sets
12-15 Reps
@7-8
4A
Single Leg Hip Thrust
3 Sets
12-15 Reps
@7-8
4B
Upright Row (Barbell)
3 Sets
12-15 Reps
@7-8
5A
Rear Delt Fly (Dumbbell)
4 Sets
10-20 Reps
@7-8
5B
Lu Raise
4 Sets
10-20 Reps
@7-8
5C
Pullover (Dumbbell)
4 Sets
10-20 Reps
@7-8
6
Hanging Leg Raise
5 Sets
8-12 Reps
@7-8