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BJJ - Strength and Conditioning

by Cassiano

Program Description

3-Day Workout Plan This plan focuses on building explosion power while also conditioning and strengthening. It also includes cardio elements to improve endurance. All the weeks are the same, the days differ from each other. The days are divided by: 1st part: Warming up 2nd part: Strength and Explosion 3rd part: Cardio Additional Tips: Nutrition: Protein Intake: Ensure adequate protein to support muscle growth. Balanced Diet: Include complex carbs, healthy fats, and plenty of fruits and vegetables. Hydration: Drink water before, during, and after workouts. Rest & Recovery: Sleep: Aim for 7-9 hours per night. Active Recovery: Light activities like walking or swimming on rest days. Listen to Your Body: If something causes pain, stop immediately. Supplementary Activities: Flexibility Training: Incorporate stretching or yoga sessions. Mindfulness: Techniques like meditation can aid recovery and focus. Breathing: Follow the breathing exercises from Rickson Gracie: https://www.youtube.com/watch?v=nrZYUWclgi8

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 29, 2024 07:53
  • Last Edited
    Sep 22, 2025 11:53
Muscle Engagement
Front
Back
MuscleSet
Other
12.7%
Quadriceps
12.4%
Glutes
9.1%
Upper Back
8.6%
Hamstrings
7.6%
Lats
6.9%
Middle Delts
5.5%
Triceps
5.5%
Front Delts
5.5%
Abs
4.6%
Biceps
4.5%
Adductors
3.5%
Forearms
3.1%
Abductors
2.5%
Chest
2.1%
Neck
2.1%
Calves
2.1%
Lower Back
1.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Shoulder And Knees Warm-Up
1
10 mins
-
1B
World's Greatest Stretch
1
4 reps
-
1C
Kettlebell Halo
1
12 reps
-
1D
Jump Rope
1
100 reps
-
1E
Squat (Bodyweight)
2
12 reps
-
2
Lat Pulldown
3
8 reps
-
3
Bench Press (Dumbbell)
3
6 reps
-
4
Leg Press (45 Degrees)
3
6 reps
-
5
Single Arm Row (Dumbbell)
3
6 reps
-
6
Neck Curl
3
12 reps
-
7
Seated Calf Raise
3
8 reps
-
8
Pull-Up (Bodyweight)
2
4 reps
-
9A
1km Row
2
1 reps
-
9B
Kettlebell Swing
2
12 reps
-
9C
Jump Rope
2
100 reps
-
9D
Knee, Jump To Squat
2
6 reps
-
9E
Power Slam
2
12 reps
-
10
Plank
2
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Shoulder And Knees Warm-Up
1
10 mins
-
1B
World's Greatest Stretch
1
4 reps
-
1C
Kettlebell Halo
1
12 reps
-
1D
Jump Rope
1
100 reps
-
1E
Squat (Bodyweight)
2
12 reps
-
2
Lat Pulldown
3
8 reps
-
3
Bench Press (Dumbbell)
3
6 reps
-
4
Leg Press (45 Degrees)
3
6 reps
-
5
Single Arm Row (Dumbbell)
3
6 reps
-
6
Neck Curl
3
12 reps
-
7
Seated Calf Raise
3
8 reps
-
8
Pull-Up (Bodyweight)
2
4 reps
-
9A
1km Row
2
1 reps
-
9B
Kettlebell Swing
2
12 reps
-
9C
Jump Rope
2
100 reps
-
9D
Knee, Jump To Squat
2
6 reps
-
9E
Power Slam
2
12 reps
-
10
Plank
2
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Shoulder And Knees Warm-Up
1
10 mins
-
1B
World's Greatest Stretch
1
4 reps
-
1C
Kettlebell Halo
1
12 reps
-
1D
Jump Rope
1
100 reps
-
1E
Squat (Bodyweight)
2
12 reps
-
2
Lat Pulldown
3
8 reps
-
3
Bench Press (Dumbbell)
3
6 reps
-
4
Leg Press (45 Degrees)
3
6 reps
-
5
Single Arm Row (Dumbbell)
3
6 reps
-
6
Neck Curl
3
12 reps
-
7
Seated Calf Raise
3
8 reps
-
8
Pull-Up (Bodyweight)
2
4 reps
-
9A
1km Row
2
1 reps
-
9B
Kettlebell Swing
2
12 reps
-
9C
Jump Rope
2
100 reps
-
9D
Knee, Jump To Squat
2
6 reps
-
9E
Power Slam
2
12 reps
-
10
Plank
2
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Shoulder And Knees Warm-Up
1
10 mins
-
1B
World's Greatest Stretch
1
4 reps
-
1C
Kettlebell Halo
1
12 reps
-
1D
Jump Rope
1
100 reps
-
1E
Squat (Bodyweight)
2
12 reps
-
2
Lat Pulldown
3
8 reps
-
3
Bench Press (Dumbbell)
3
6 reps
-
4
Leg Press (45 Degrees)
3
6 reps
-
5
Single Arm Row (Dumbbell)
3
6 reps
-
6
Neck Curl
3
12 reps
-
7
Seated Calf Raise
3
8 reps
-
8
Pull-Up (Bodyweight)
2
4 reps
-
9A
1km Row
2
1 reps
-
9B
Kettlebell Swing
2
12 reps
-
9C
Jump Rope
2
100 reps
-
9D
Knee, Jump To Squat
2
6 reps
-
9E
Power Slam
2
12 reps
-
10
Plank
2
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder And Knees Warm-Up
1
10 mins
-
1B
World's Greatest Stretch
1
4 reps
-
1C
Kettlebell Halo
1
12 reps
-
1D
Jump Rope
1
100 reps
-
2
Landmine Twist
3
8 reps
-
3
Rotational Landmine Push Press
3
8 reps
-
4
Seated Row (Cable)
3
6 reps
-
5
Jumping Push Up
3
8 reps
-
6
Tricep Rope Push Down (Cable)
3
6 reps
-
7
Seated Shoulder Press (Dumbbell)
3
6 reps
-
8
Front Squat (Barbell)
3
4 reps
-
9A
1km Row
2
1 reps
-
9B
Kettlebell Swing
2
12 reps
-
9C
Jump Rope
2
100 reps
-
9D
Knee, Jump To Squat
2
6 reps
-
9E
Power Slam
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder And Knees Warm-Up
1
10 mins
-
1B
World's Greatest Stretch
1
4 reps
-
1C
Kettlebell Halo
1
12 reps
-
1D
Jump Rope
1
100 reps
-
2
Landmine Twist
3
8 reps
-
3
Rotational Landmine Push Press
3
8 reps
-
4
Seated Row (Cable)
3
6 reps
-
5
Jumping Push Up
3
8 reps
-
6
Tricep Rope Push Down (Cable)
3
6 reps
-
7
Seated Shoulder Press (Dumbbell)
3
6 reps
-
8
Front Squat (Barbell)
3
4 reps
-
9A
1km Row
2
1 reps
-
9B
Kettlebell Swing
2
12 reps
-
9C
Jump Rope
2
100 reps
-
9D
Knee, Jump To Squat
2
6 reps
-
9E
Power Slam
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder And Knees Warm-Up
1
10 mins
-
1B
World's Greatest Stretch
1
4 reps
-
1C
Kettlebell Halo
1
12 reps
-
1D
Jump Rope
1
100 reps
-
2
Landmine Twist
3
8 reps
-
3
Rotational Landmine Push Press
3
8 reps
-
4
Seated Row (Cable)
3
6 reps
-
5
Jumping Push Up
3
8 reps
-
6
Tricep Rope Push Down (Cable)
3
6 reps
-
7
Seated Shoulder Press (Dumbbell)
3
6 reps
-
8
Front Squat (Barbell)
3
4 reps
-
9A
1km Row
2
1 reps
-
9B
Kettlebell Swing
2
12 reps
-
9C
Jump Rope
2
100 reps
-
9D
Knee, Jump To Squat
2
6 reps
-
9E
Power Slam
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder And Knees Warm-Up
1
10 mins
-
1B
World's Greatest Stretch
1
4 reps
-
1C
Kettlebell Halo
1
12 reps
-
1D
Jump Rope
1
100 reps
-
2
Landmine Twist
3
8 reps
-
3
Rotational Landmine Push Press
3
8 reps
-
4
Seated Row (Cable)
3
6 reps
-
5
Jumping Push Up
3
8 reps
-
6
Tricep Rope Push Down (Cable)
3
6 reps
-
7
Seated Shoulder Press (Dumbbell)
3
6 reps
-
8
Front Squat (Barbell)
3
4 reps
-
9A
1km Row
2
1 reps
-
9B
Kettlebell Swing
2
12 reps
-
9C
Jump Rope
2
100 reps
-
9D
Knee, Jump To Squat
2
6 reps
-
9E
Power Slam
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Shoulder And Knees Warm-Up
1
10 mins
-
1B
World's Greatest Stretch
1
4 reps
-
1C
Kettlebell Halo
1
12 reps
-
1D
Jump Rope
1
100 reps
-
2
Sumo Deadlift (Barbell)
3
6 reps
-
3
Hamstring Curl
3
8 reps
-
4
Hip Adductor (Machine)
3
8 reps
-
5
Bicep Curl (Dumbbell)
2
8 reps
-
6
Hip Abductor (Machine)
3
8 reps
-
7
Leg Extension
3
8 reps
-
8
Hammer Curl
2
6 reps
-
9A
1km Row
2
1 reps
-
9B
Kettlebell Swing
2
12 reps
-
9C
Jump Rope
2
100 reps
-
9D
Knee, Jump To Squat
2
6 reps
-
9E
Power Slam
2
12 reps
-
10
Farmer's Walk (Weighted)
4
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Shoulder And Knees Warm-Up
1
10 mins
-
1B
World's Greatest Stretch
1
4 reps
-
1C
Kettlebell Halo
1
12 reps
-
1D
Jump Rope
1
100 reps
-
2
Sumo Deadlift (Barbell)
3
6 reps
-
3
Hamstring Curl
3
8 reps
-
4
Hip Adductor (Machine)
3
8 reps
-
5
Bicep Curl (Dumbbell)
2
8 reps
-
6
Hip Abductor (Machine)
3
8 reps
-
7
Leg Extension
3
8 reps
-
8
Hammer Curl
2
6 reps
-
9A
1km Row
2
1 reps
-
9B
Kettlebell Swing
2
12 reps
-
9C
Jump Rope
2
100 reps
-
9D
Knee, Jump To Squat
2
6 reps
-
9E
Power Slam
2
12 reps
-
10
Farmer's Walk (Weighted)
4
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Shoulder And Knees Warm-Up
1
10 mins
-
1B
World's Greatest Stretch
1
4 reps
-
1C
Kettlebell Halo
1
12 reps
-
1D
Jump Rope
1
100 reps
-
2
Sumo Deadlift (Barbell)
3
6 reps
-
3
Hamstring Curl
3
8 reps
-
4
Hip Adductor (Machine)
3
8 reps
-
5
Bicep Curl (Dumbbell)
2
8 reps
-
6
Hip Abductor (Machine)
3
8 reps
-
7
Leg Extension
3
8 reps
-
8
Hammer Curl
2
6 reps
-
9A
1km Row
2
1 reps
-
9B
Kettlebell Swing
2
12 reps
-
9C
Jump Rope
2
100 reps
-
9D
Knee, Jump To Squat
2
6 reps
-
9E
Power Slam
2
12 reps
-
10
Farmer's Walk (Weighted)
4
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Shoulder And Knees Warm-Up
1
10 mins
-
1B
World's Greatest Stretch
1
4 reps
-
1C
Kettlebell Halo
1
12 reps
-
1D
Jump Rope
1
100 reps
-
2
Sumo Deadlift (Barbell)
3
6 reps
-
3
Hamstring Curl
3
8 reps
-
4
Hip Adductor (Machine)
3
8 reps
-
5
Bicep Curl (Dumbbell)
2
8 reps
-
6
Hip Abductor (Machine)
3
8 reps
-
7
Leg Extension
3
8 reps
-
8
Hammer Curl
2
6 reps
-
9A
1km Row
2
1 reps
-
9B
Kettlebell Swing
2
12 reps
-
9C
Jump Rope
2
100 reps
-
9D
Knee, Jump To Squat
2
6 reps
-
9E
Power Slam
2
12 reps
-
10
Farmer's Walk (Weighted)
4
1 mins
-
Week 1
1 / 4 Weeks
Day 1
1A
Shoulder And Knees Warm-Up
1 Set
10 mins
-
1B
World's Greatest Stretch
1 Set
4 Reps
-
1C
Kettlebell Halo
1 Set
12 Reps
-
1D
Jump Rope
1 Set
100 Reps
-
1E
Squat (Bodyweight)
2 Sets
12 Reps
-
2
Lat Pulldown
3 Sets
8 Reps
-
3
Bench Press (Dumbbell)
3 Sets
6 Reps
-
4
Leg Press (45 Degrees)
3 Sets
6 Reps
-
5
Single Arm Row (Dumbbell)
3 Sets
6 Reps
-
6
Neck Curl
3 Sets
12 Reps
-
7
Seated Calf Raise
3 Sets
8 Reps
-
8
Pull-Up (Bodyweight)
2 Sets
4 Reps
-
9A
1km Row
2 Sets
1 Reps
-
9B
Kettlebell Swing
2 Sets
12 Reps
-
9C
Jump Rope
2 Sets
100 Reps
-
9D
Knee, Jump To Squat
2 Sets
6 Reps
-
9E
Power Slam
2 Sets
12 Reps
-
10
Plank
2 Sets
2 mins
-
Day 2
1A
Shoulder And Knees Warm-Up
1 Set
10 mins
-
1B
World's Greatest Stretch
1 Set
4 Reps
-
1C
Kettlebell Halo
1 Set
12 Reps
-
1D
Jump Rope
1 Set
100 Reps
-
2
Landmine Twist
3 Sets
8 Reps
-
3
Rotational Landmine Push Press
3 Sets
8 Reps
-
4
Seated Row (Cable)
3 Sets
6 Reps
-
5
Jumping Push Up
3 Sets
8 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
6 Reps
-
7
Seated Shoulder Press (Dumbbell)
3 Sets
6 Reps
-
8
Front Squat (Barbell)
3 Sets
4 Reps
-
9A
1km Row
2 Sets
1 Reps
-
9B
Kettlebell Swing
2 Sets
12 Reps
-
9C
Jump Rope
2 Sets
100 Reps
-
9D
Knee, Jump To Squat
2 Sets
6 Reps
-
9E
Power Slam
2 Sets
12 Reps
-
Day 3
1A
Shoulder And Knees Warm-Up
1 Set
10 mins
-
1B
World's Greatest Stretch
1 Set
4 Reps
-
1C
Kettlebell Halo
1 Set
12 Reps
-
1D
Jump Rope
1 Set
100 Reps
-
2
Sumo Deadlift (Barbell)
3 Sets
6 Reps
-
3
Hamstring Curl
3 Sets
8 Reps
-
4
Hip Adductor (Machine)
3 Sets
8 Reps
-
5
Bicep Curl (Dumbbell)
2 Sets
8 Reps
-
6
Hip Abductor (Machine)
3 Sets
8 Reps
-
7
Leg Extension
3 Sets
8 Reps
-
8
Hammer Curl
2 Sets
6 Reps
-
9A
1km Row
2 Sets
1 Reps
-
9B
Kettlebell Swing
2 Sets
12 Reps
-
9C
Jump Rope
2 Sets
100 Reps
-
9D
Knee, Jump To Squat
2 Sets
6 Reps
-
9E
Power Slam
2 Sets
12 Reps
-
10
Farmer's Walk (Weighted)
4 Sets
1 mins
-