531 for BJJ

Novice friendly program with a focus on small progressions. Based on JW’s 531 protocol, with two main strength sessions a week. An optional third session can be added for pure hypertrophy, aimed at muscular gains without taxing the nervous system. This program leans toward sustainability for the natural athlete, where the competing demands of significant time on the mat must be considered.

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Week 1

Week 2

Week 3

Overhead Press (Barbell)

Trap Bar Deadlift

Chin-Up (Bodyweight)

Good Morning

Bench Press (Barbell)

Front Squat (Barbell)

Pull-Up (Weighted)

Glute-Ham Raise

Leg Press (45 Degrees)

Single Leg Romanian Deadlift

Bicep Curl (Barbell)

Tricep Pushdown (Cable)

Lateral Raise (Dumbbell)

Seated Row (Cable)

Lat Pulldown

Incline Bench Press (Dumbbell)

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