Sof's BJJ Programme V2

by Julián E.

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 07, 2025 09:08

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

7%

Hamstrings

6.4%

Front Delts

6.1%

Lower Back

4%

Other

2.1%

Forearms

0.7%

Calves

0.4%

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Belt Squat

3

1-5 reps

80%

2A

Bench Press (Barbell)

3

4-8 reps

RPE 10

2B

Pull-Up (Bodyweight)

3

RPE 10

3A

Ab Wheel

2

-

3B

Pallof Press

2

-

Day 1

1

Belt Squat

3

1-5 reps

82.5%

2A

Bench Press (Barbell)

3

4-8 reps

RPE 10

2B

Pull-Up (Bodyweight)

3

RPE 10

3A

Ab Wheel

2

-

3B

Pallof Press

2

-

Day 1

1

Belt Squat

3

1-5 reps

85%

2A

Bench Press (Barbell)

3

4-8 reps

RPE 10

2B

Pull-Up (Bodyweight)

3

RPE 10

3A

Ab Wheel

2

-

3B

Pallof Press

2

-

Day 1

1

Belt Squat

3

1-4 reps

90%

2A

Bench Press (Barbell)

3

4-8 reps

RPE 10

2B

Pull-Up (Bodyweight)

3

RPE 10

3A

Ab Wheel

2

-

3B

Pallof Press

2

-

Day 2

1

Vertical Jump

1

5 reps

RPE 10

2A

Single Leg Deadlift

3

4-12 reps

RPE 10

2B

Pull-Up (Bodyweight)

3

RPE 10

3A

Deficit Push Up

3

RPE 10

3B

Bent Over Row (Barbell)

3

4-15 reps

RPE 10

4A

Incline Curl (Dumbbell)

2

4-12 reps

RPE 10

4B

Overhead Extension (Dumbbell)

2

4-12 reps

RPE 10

Day 2

1

Vertical Jump

1

5 reps

RPE 10

2A

Romanian Deadlift (Barbell)

3

4-12 reps

RPE 10

2B

Pull-Up (Bodyweight)

3

RPE 10

3A

Deficit Push Up

3

RPE 10

3B

Bent Over Row (Barbell)

3

4-15 reps

RPE 10

4A

Incline Curl (Dumbbell)

2

4-12 reps

RPE 10

4B

Overhead Extension (Dumbbell)

2

4-12 reps

RPE 10

Day 2

1

Vertical Jump

1

5 reps

RPE 10

2A

Romanian Deadlift (Barbell)

3

4-12 reps

RPE 10

2B

Pull-Up (Bodyweight)

3

RPE 10

3A

Deficit Push Up

3

RPE 10

3B

Bent Over Row (Barbell)

3

4-15 reps

RPE 10

4A

Incline Curl (Dumbbell)

2

4-12 reps

RPE 10

4B

Overhead Extension (Dumbbell)

2

4-12 reps

RPE 10

Day 2

1

Vertical Jump

2

5 reps

RPE 10

2A

Romanian Deadlift (Barbell)

3

4-12 reps

RPE 10

2B

Pull-Up (Bodyweight)

3

RPE 10

3A

Deficit Push Up

3

RPE 10

3B

Bent Over Row (Barbell)

3

4-15 reps

RPE 10

4A

Incline Curl (Dumbbell)

2

4-12 reps

RPE 10

4B

Overhead Extension (Dumbbell)

2

4-12 reps

RPE 10

Day 1

1

Belt Squat

3 Sets

1-5 Reps

80%

2A

Bench Press (Barbell)

3 Sets

4-8 Reps

@10

2B

Pull-Up (Bodyweight)

3 Sets

@10

3A

Ab Wheel

2 Sets

-

3B

Pallof Press

2 Sets

-

Day 2

1

Vertical Jump

1 Set

5 Reps

@10

2A

Single Leg Deadlift

3 Sets

4-12 Reps

@10

2B

Pull-Up (Bodyweight)

3 Sets

@10

3A

Deficit Push Up

3 Sets

@10

3B

Bent Over Row (Barbell)

3 Sets

4-15 Reps

@10

4A

Incline Curl (Dumbbell)

2 Sets

4-12 Reps

@10

4B

Overhead Extension (Dumbbell)

2 Sets

4-12 Reps

@10