BJJ General Prep Period
BJJ
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 10 reps |
| Superset | |||
| 2A | Incline Bench Press (Dumbbell) | 4 | 12 reps |
| 2B | Plate Squeeze Incline Press | 4 | 15 reps |
| 3 | Z-Sit Shoulder Press | 4 | 12 reps |
| Superset | |||
| 4A | Skull Crusher (Barbell) | 4 | 15 reps |
| 4B | Lateral Raise (Dumbbell) | 4 | 15 reps |
| Superset | |||
| 5A | Around The World | 3 | 20 reps |
| 5B | Pallof Press | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio (Zone 2) | 1 | 30 min |
| Superset | |||
| 2A | 90/90 | 1 | 20 reps |
| 2B | Cat Cow Stretch | 1 | 15 reps |
| 2C | World's Greatest Stretch | 1 | 10 reps |
| 2D | Fire Hydrants | 1 | 10 reps |
| Superset | |||
| 3A | Deep Squat Hold With Rocking | 1 | 20 reps |
| 3B | Lizard Lunge | 1 | 15 reps |
| 3C | Ankle Scoops | 1 | 10 reps |
| 3D | Seated Goodmorings | 1 | 15 reps |
| Superset | |||
| 4A | Shoulder Dislocations W/ Band | 1 | 20 reps |
| 4B | Wall Angels | 1 | 10 reps |
| 4C | Scapular Push Up | 1 | 10 reps |
| 4D | Neck Rotations | 1 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 4 | 10 reps |
| Superset | |||
| 2A | Lat Pulldown (Close Grip) | 4 | 12 reps |
| 2B | Rear Delt Fly (Dumbbell) | 4 | 15 reps |
| 3 | Banded Shoulder Extensions | 4 | 12 reps |
| Superset | |||
| 4A | Pullover (Dumbbell) | 4 | 12 reps |
| 4B | Shrug (Dumbbell) | 4 | 20 reps |
| Superset | |||
| 5A | Zottman Curl In Deep Lunge | 3 | 10 reps |
| 5B | Hanging Leg Raise | 3 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Walk | 6 | 1 min |
| 1B | Sprint | 6 | 0.5 min |
| Superset | |||
| 2A | Shoulder Dislocations W/ Band | 1 | 15 reps |
| 2B | Inchworm To World'S Greatest | 1 | 10 reps |
| 2C | Calf Smash | 1 | 1 min |
| 2D | Assisted Side Lunge | 1 | 15 reps |
| 2E | Ankle Inv/Ev | 1 | 10 reps |
| 2F | Heel Walks Fwd/Bck | 1 | 10 reps |
| 2G | Knee To Wall | 1 | 12 reps |
| 2H | Runner'S Lunge To Lizard Pose | 1 | 10 reps |
| 2I | Elevated Pigeon Stretch | 1 | 10 reps |
| 2J | T Pose | 1 | 10 reps |
| 2K | Cat Cow Stretch | 1 | 15 reps |
| 2L | Neck Rotations | 1 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Front Squat W/ Elevated Heels | 4 | 10 reps |
| Superset | |||
| 2A | Stiff Leg Deadlift | 4 | 12 reps |
| 2B | ATG Split Squat | 4 | 12 reps |
| 3 | Curtsy Lunge | 4 | 10 reps |
| Superset | |||
| 4A | Glute Bridge (Barbell) | 4 | 12 reps |
| 4B | Bent Knee Single Calf Raise | 4 | 15 reps |
| 5 | Landmine Oblique Twist | 3 | 20 reps |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, BJJ General Prep Period is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
BJJ General Prep Period is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
BJJ General Prep Period is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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