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Lifting and Rolling - Strength and Jiu Jitsu

by CJ P.

Program Description

Join CJ for a week-long journey in "CJ’s BJJ Liftin and Rollin Extravaganza," designed for those looking to elevate their athletic performance through a unique blend of strength training and Brazilian Jiu-Jitsu (BJJ) skills. Over six days, you'll engage in a mix of cardio sessions and targeted strength workouts, including dynamic supersets and functional movements tailored for intermediate lifters. This program requires only a garage gym setup, making it accessible yet challenging. Get ready to roll on the mat and lift your way to peak performance!

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    7 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 25, 2026 04:39
  • Last Edited
    Mar 25, 2026 09:32
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.5%
Glutes
11.8%
Front Delts
10.6%
Hamstrings
10.3%
Upper Back
8.1%
Triceps
7.5%
Other
5.6%
Chest
5.6%
Abs
5%
Middle Delts
5%
Lats
4.4%
Biceps
4.4%
Adductors
3.1%
Rear Delts
2.8%
Lower Back
1.2%
Cardio
1.2%
Forearms
0.9%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jiu Jitsu
1
60-120 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jiu Jitsu
1
60-120 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jiu Jitsu
1
60-120 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jiu Jitsu
1
60-120 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jiu Jitsu
1
60-120 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jiu Jitsu
1
60-120 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jiu Jitsu
1
60-120 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jiu Jitsu
1
60-120 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jiu Jitsu
1
60-120 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jiu Jitsu
1
60-120 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jiu Jitsu
1
60-120 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jiu Jitsu
1
60-120 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jiu Jitsu
1
60-120 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jiu Jitsu
1
60-120 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
3 mins
RPE 4
1B
Goblet Squat
1
10-12 reps
RPE 6
1C
Glute Bridge (Bodyweight)
1
15-20 reps
RPE 6
2
Squat (Barbell)
4
4-6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
5
Banded Leg Curl
3
8 reps
RPE 7
6A
Run
4
200 reps
RPE 8
6B
Box Jump
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
3 mins
RPE 4
1B
Goblet Squat
1
10-12 reps
RPE 6
1C
Glute Bridge (Bodyweight)
1
15-20 reps
RPE 6
2
Squat (Barbell)
4
4-6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
5
Banded Leg Curl
3
8 reps
RPE 7
6A
Run
4
200 reps
RPE 8
6B
Box Jump
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
3 mins
RPE 4
1B
Goblet Squat
1
10-12 reps
RPE 6
1C
Glute Bridge (Bodyweight)
1
15-20 reps
RPE 6
2
Squat (Barbell)
4
4-6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
5
Banded Leg Curl
3
8 reps
RPE 7
6A
Run
4
200 reps
RPE 8
6B
Box Jump
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
3 mins
RPE 4
1B
Goblet Squat
1
10-12 reps
RPE 6
1C
Glute Bridge (Bodyweight)
1
15-20 reps
RPE 6
2
Squat (Barbell)
4
4-6 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6
5
Banded Leg Curl
3
8 reps
RPE 6
6A
Run
4
200 reps
RPE 5
6B
Box Jump
4
10 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
3 mins
RPE 4
1B
Goblet Squat
1
10-12 reps
RPE 6
1C
Glute Bridge (Bodyweight)
1
15-20 reps
RPE 6
2
Squat (Barbell)
4
4-6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
5
Banded Leg Curl
3
8 reps
RPE 7
6A
Run
4
200 reps
RPE 8
6B
Box Jump
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
3 mins
RPE 4
1B
Goblet Squat
1
10-12 reps
RPE 6
1C
Glute Bridge (Bodyweight)
1
15-20 reps
RPE 6
2
Squat (Barbell)
4
4-6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
5
Banded Leg Curl
3
8 reps
RPE 7
6A
Run
4
200 reps
RPE 8
6B
Box Jump
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
3 mins
RPE 4
1B
Goblet Squat
1
10-12 reps
RPE 6
1C
Glute Bridge (Bodyweight)
1
15-20 reps
RPE 6
2
Squat (Barbell)
4
4-6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
5
Banded Leg Curl
3
8 reps
RPE 7
6A
Run
4
200 reps
RPE 8
6B
Box Jump
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Band Face Pull
1
10-15 reps
RPE 6
1B
Band Pull Apart
1
20-25 reps
RPE 6
2
Bench Press (Barbell)
4
4-6 reps
RPE 8
3
Barbell Row
4
6-8 reps
RPE 8
4
Pull-Up (Assisted)
3
10-12 reps
RPE 7
5
Overhead Press (Barbell)
3
6-8 reps
RPE 7
6A
Band Pull Apart
3
20 reps
RPE 7
6B
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
7A
Jump Squat
5
8 reps
RPE 6
7B
Upright Row (Dumbbell)
5
12 reps
RPE 6
7C
Push Up
5
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Band Face Pull
1
10-15 reps
RPE 6
1B
Band Pull Apart
1
20-25 reps
RPE 6
2
Bench Press (Barbell)
4
4-6 reps
RPE 8
3
Barbell Row
4
6-8 reps
RPE 8
4
Pull-Up (Assisted)
3
10-12 reps
RPE 7
5
Overhead Press (Barbell)
3
6-8 reps
RPE 7
6A
Band Pull Apart
3
20 reps
RPE 7
6B
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
7A
Jump Squat
5
8 reps
RPE 6
7B
Upright Row (Dumbbell)
5
12 reps
RPE 6
7C
Push Up
5
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Band Face Pull
1
10-15 reps
RPE 6
1B
Band Pull Apart
1
20-25 reps
RPE 6
2
Bench Press (Barbell)
4
4-6 reps
RPE 8
3
Barbell Row
4
6-8 reps
RPE 8
4
Pull-Up (Assisted)
3
10-12 reps
RPE 7
5
Overhead Press (Barbell)
3
6-8 reps
RPE 7
6A
Band Pull Apart
3
20 reps
RPE 7
6B
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
7A
Jump Squat
5
8 reps
RPE 6
7B
Upright Row (Dumbbell)
5
12 reps
RPE 6
7C
Push Up
5
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Band Face Pull
1
10-15 reps
RPE 5
1B
Band Pull Apart
1
20-25 reps
RPE 5
2
Bench Press (Barbell)
4
4-6 reps
RPE 7
3
Barbell Row
4
6-8 reps
RPE 7
4
Pull-Up (Assisted)
3
10-12 reps
RPE 6
5
Overhead Press (Barbell)
3
6-8 reps
RPE 6
6A
Band Pull Apart
3
20 reps
RPE 6
6B
Hammer Curl (Dumbbell)
3
12 reps
RPE 6
7A
Jump Squat
5
8 reps
RPE 5
7B
Upright Row (Dumbbell)
5
12 reps
RPE 5
7C
Push Up
5
8 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Band Face Pull
1
10-15 reps
RPE 6
1B
Band Pull Apart
1
20-25 reps
RPE 6
2
Bench Press (Barbell)
4
4-6 reps
RPE 8
3
Barbell Row
4
6-8 reps
RPE 8
4
Pull-Up (Assisted)
3
10-12 reps
RPE 7
5
Overhead Press (Barbell)
3
6-8 reps
RPE 7
6A
Band Pull Apart
3
20 reps
RPE 7
6B
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
7A
Jump Squat
5
8 reps
RPE 6
7B
Upright Row (Dumbbell)
5
12 reps
RPE 6
7C
Push Up
5
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Band Face Pull
1
10-15 reps
RPE 6
1B
Band Pull Apart
1
20-25 reps
RPE 6
2
Bench Press (Barbell)
4
4-6 reps
RPE 8
3
Barbell Row
4
6-8 reps
RPE 8
4
Pull-Up (Assisted)
3
10-12 reps
RPE 7
5
Overhead Press (Barbell)
3
6-8 reps
RPE 7
6A
Band Pull Apart
3
20 reps
RPE 7
6B
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
7A
Jump Squat
5
8 reps
RPE 6
7B
Upright Row (Dumbbell)
5
12 reps
RPE 6
7C
Push Up
5
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Band Face Pull
1
10-15 reps
RPE 6
1B
Band Pull Apart
1
20-25 reps
RPE 6
2
Bench Press (Barbell)
4
4-6 reps
RPE 8
3
Barbell Row
4
6-8 reps
RPE 8
4
Pull-Up (Assisted)
3
10-12 reps
RPE 7
5
Overhead Press (Barbell)
3
6-8 reps
RPE 7
6A
Band Pull Apart
3
20 reps
RPE 7
6B
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
7A
Jump Squat
5
8 reps
RPE 6
7B
Upright Row (Dumbbell)
5
12 reps
RPE 6
7C
Push Up
5
8 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60-120 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60-120 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60-120 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60-120 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60-120 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60-120 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60-120 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-90 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-90 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-90 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-90 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-90 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-90 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-90 mins
RPE 6
Week 1
1 / 7 Weeks
Day 1
1
Jiu Jitsu
1 Set
60-120 mins
@9
Day 2
1
Jiu Jitsu
1 Set
60-120 mins
@9
Day 3
1A
Jump Rope
1 Set
3 mins
@4
1B
Goblet Squat
1 Set
10-12 Reps
@6
1C
Glute Bridge (Bodyweight)
1 Set
15-20 Reps
@6
2
Squat (Barbell)
4 Sets
4-6 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@7
5
Banded Leg Curl
3 Sets
8 Reps
@7
6A
Run
4 Sets
200 Reps
@8
6B
Box Jump
4 Sets
10 Reps
@8
Day 4
1A
Band Face Pull
1 Set
10-15 Reps
@6
1B
Band Pull Apart
1 Set
20-25 Reps
@6
2
Bench Press (Barbell)
4 Sets
4-6 Reps
@8
3
Barbell Row
4 Sets
6-8 Reps
@8
4
Pull-Up (Assisted)
3 Sets
10-12 Reps
@7
5
Overhead Press (Barbell)
3 Sets
6-8 Reps
@7
6A
Band Pull Apart
3 Sets
20 Reps
@7
6B
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@7
7A
Jump Squat
5 Sets
8 Reps
@6
7B
Upright Row (Dumbbell)
5 Sets
12 Reps
@6
7C
Push Up
5 Sets
8 Reps
@6
Day 5
1
Cardio
1 Set
60-120 mins
@7
Day 6
1
Cardio (Zone 2)
1 Set
45-90 mins
@6