Lifting and Rolling - Strength and Jiu Jitsu

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!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Jiu Jitsu

Squat (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Banded Leg Curl

Bench Press (Barbell)

Barbell Row

Pull-Up (Assisted)

Overhead Press (Barbell)

Cardio

Cardio (Zone 2)

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