Sof's BJJ Programme V2

by Julián E.

3 athletes joined

Program Description

Aura.

Program Overview

Level
Novice
Goal
Athletics, Powerbuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
50 minutes
Created
Sep 07, 2025 08:47
Last Edited
Sep 12, 2025 02:30

Summary

Unleash your potential with Sof's BJJ Programme V2, a focused 4-week training plan designed for grapplers looking to enhance their strength and power. Comprising two sessions per week, this program combines heavy strength training with explosive power and hypertrophy exercises, ensuring you build the muscle and endurance needed for the mat. Featuring targeted movements like Belt Squats and Pull-Ups, you'll develop the essential strength and stability to elevate your Brazilian Jiu-Jitsu game. Equip your garage gym and get ready to transform your performance!

Muscle Engagement

Front

Back

MuscleSet

Lats

14.2%

Upper Back

13.2%

Chest

10.2%

Triceps

9.5%

Biceps

9.5%

Abs

8.6%

Quadriceps

8.1%

Glutes

Hamstrings

6.4%

Front Delts

6.1%

Lower Back

Other

2.1%

Forearms

0.7%

Calves

0.4%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Belt Squat

1-5 reps

80%

Bench Press (Barbell)

4-8 reps

RPE 10

Pull-Up (Bodyweight)

RPE 10

Ab Wheel

Pallof Press

Day 1

Belt Squat

1-5 reps

82.5%

Bench Press (Barbell)

4-8 reps

RPE 10

Pull-Up (Bodyweight)

RPE 10

Ab Wheel

Pallof Press

Day 1

Belt Squat

1-5 reps

85%

Bench Press (Barbell)

4-8 reps

RPE 10

Pull-Up (Bodyweight)

RPE 10

Ab Wheel

Pallof Press

Day 1

Belt Squat

1-4 reps

90%

Bench Press (Barbell)

4-8 reps

RPE 10

Pull-Up (Bodyweight)

RPE 10

Ab Wheel

Pallof Press

Day 2

Vertical Jump

5 reps

RPE 10

Single Leg Deadlift

4-12 reps

RPE 10

Pull-Up (Bodyweight)

RPE 10

Deficit Push Up

RPE 10

Bent Over Row (Barbell)

4-15 reps

RPE 10

Incline Curl (Dumbbell)

4-12 reps

RPE 10

Overhead Extension (Dumbbell)

4-12 reps

RPE 10

Day 2

Vertical Jump

5 reps

RPE 10

Romanian Deadlift (Barbell)

4-12 reps

RPE 10

Pull-Up (Bodyweight)

RPE 10

Deficit Push Up

RPE 10

Bent Over Row (Barbell)

4-15 reps

RPE 10

Incline Curl (Dumbbell)

4-12 reps

RPE 10

Overhead Extension (Dumbbell)

4-12 reps

RPE 10

Day 2

Vertical Jump

5 reps

RPE 10

Romanian Deadlift (Barbell)

4-12 reps

RPE 10

Pull-Up (Bodyweight)

RPE 10

Deficit Push Up

RPE 10

Bent Over Row (Barbell)

4-15 reps

RPE 10

Incline Curl (Dumbbell)

4-12 reps

RPE 10

Overhead Extension (Dumbbell)

4-12 reps

RPE 10

Day 2

Vertical Jump

5 reps

RPE 10

Romanian Deadlift (Barbell)

4-12 reps

RPE 10

Pull-Up (Bodyweight)

RPE 10

Deficit Push Up

RPE 10

Bent Over Row (Barbell)

4-15 reps

RPE 10

Incline Curl (Dumbbell)

4-12 reps

RPE 10

Overhead Extension (Dumbbell)

4-12 reps

RPE 10

Day 1

Belt Squat

3 Sets

1-5 Reps

80%

Bench Press (Barbell)

3 Sets

4-8 Reps

@10

Pull-Up (Bodyweight)

3 Sets

@10

Ab Wheel

2 Sets

Pallof Press

2 Sets

Day 2

Vertical Jump

1 Set

5 Reps

@10

Single Leg Deadlift

3 Sets

4-12 Reps

@10

Pull-Up (Bodyweight)

3 Sets

@10

Deficit Push Up

3 Sets

@10

Bent Over Row (Barbell)

3 Sets

4-15 Reps

@10

Incline Curl (Dumbbell)

2 Sets

4-12 Reps

@10

Overhead Extension (Dumbbell)

2 Sets

4-12 Reps

@10