Program Description
Bjj
Program Overview
- LevelNovice, Intermediate
- GoalAthletics
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedFeb 04, 2025 05:37
- Last EditedJun 18, 2025 12:20

Summary
Prepare to elevate your Brazilian Jiu-Jitsu game with this comprehensive 4-week General Prep Period program. Designed for 5 days a week, this plan focuses on building strength, endurance, and mobility through a mix of push and pull workouts, cardio sessions, and targeted mobility drills. Each workout utilizes a full gym setup, incorporating barbell and dumbbell exercises, supersets, and functional movements to enhance your overall performance on the mat. Commit to this structured regimen and watch your skills and conditioning soar!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Plate Squeeze Incline Press
4
15 reps
-
3
Z-Sit Shoulder Press
4
12 reps
-
4A
Skull Crusher (Barbell)
4
15 reps
-
4B
Lateral Raise (Dumbbell)
4
15 reps
-
5A
Around The World
3
20 reps
-
5B
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Plate Squeeze Incline Press
4
15 reps
-
3
Z-Sit Shoulder Press
4
12 reps
-
4A
Skull Crusher (Barbell)
4
15 reps
-
4B
Lateral Raise (Dumbbell)
4
15 reps
-
5A
Around The World
3
20 reps
-
5B
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2A
Incline Bench Press (Dumbbell)
4
10 reps
-
2B
Plate Squeeze Incline Press
4
12 reps
-
3
Z-Sit Shoulder Press
4
10 reps
-
4A
Skull Crusher (Barbell)
4
12 reps
-
4B
Lateral Raise (Dumbbell)
4
12 reps
-
5A
Around The World
3
20 reps
-
5B
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2A
Incline Bench Press (Dumbbell)
4
10 reps
-
2B
Plate Squeeze Incline Press
4
12 reps
-
3
Z-Sit Shoulder Press
4
10 reps
-
4A
Skull Crusher (Barbell)
4
12 reps
-
4B
Lateral Raise (Dumbbell)
4
12 reps
-
5A
Around The World
4
20 reps
-
5B
Pallof Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
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
-
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
-
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
35 mins
-
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
-
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
-
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
-
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
-
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
-
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45 mins
-
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
-
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
-
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
-
2A
Lat Pulldown (Close Grip)
4
12 reps
-
2B
Rear Delt Fly (Dumbbell)
4
15 reps
-
3
Banded Shoulder Extensions
4
12 reps
-
4A
Pullover (Dumbbell)
4
12 reps
-
4B
Shrug (Dumbbell)
4
20 reps
-
5A
Zottman Curl In Deep Lunge
3
10 reps
-
5B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
-
2A
Lat Pulldown (Close Grip)
4
12 reps
-
2B
Rear Delt Fly (Dumbbell)
4
15 reps
-
3
Banded Shoulder Extensions
4
12 reps
-
4A
Pullover (Dumbbell)
4
12 reps
-
4B
Shrug (Dumbbell)
4
20 reps
-
5A
Zottman Curl In Deep Lunge
3
10 reps
-
5B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2A
Lat Pulldown (Close Grip)
4
10 reps
-
2B
Rear Delt Fly (Dumbbell)
4
12 reps
-
3
Banded Shoulder Extensions
4
10 reps
-
4A
Pullover (Dumbbell)
4
10 reps
-
4B
Shrug (Dumbbell)
4
15 reps
-
5A
Zottman Curl In Deep Lunge
3
10 reps
-
5B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2A
Lat Pulldown (Close Grip)
4
10 reps
-
2B
Rear Delt Fly (Dumbbell)
4
12 reps
-
3
Banded Shoulder Extensions
4
10 reps
-
4A
Pullover (Dumbbell)
4
10 reps
-
4B
Shrug (Dumbbell)
4
15 reps
-
5A
Zottman Curl In Deep Lunge
3
10 reps
-
5B
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Walk
6
1 mins
-
1B
Sprint
6
0.5 mins
-
2A
Shoulder Dislocations W/ Band
1
15 reps
-
2B
Inchworm To World'S Greatest
1
10 reps
-
2C
Calf Smash
1
1 mins
-
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Walk
8
1 mins
-
1B
Sprint
8
0.5 mins
-
2A
Shoulder Dislocations W/ Band
1
15 reps
-
2B
Inchworm To World'S Greatest
1
10 reps
-
2C
Calf Smash
1
1 mins
-
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
100m Sprint
5
1 reps
-
1B
Walk
5
2 mins
-
2A
Shoulder Dislocations W/ Band
1
15 reps
-
2B
Inchworm To World'S Greatest
1
10 reps
-
2C
Calf Smash
1
1 mins
-
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
100m Sprint
6
1 reps
-
1B
Walk
6
2 mins
-
2A
Shoulder Dislocations W/ Band
1
15 reps
-
2B
Inchworm To World'S Greatest
1
10 reps
-
2C
Calf Smash
1
1 mins
-
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat W/ Elevated Heels
4
10 reps
-
2A
Stiff Leg Deadlift
4
12 reps
-
2B
ATG Split Squat
4
12 reps
-
3
Curtsy Lunge
4
10 reps
-
4A
Glute Bridge (Barbell)
4
12 reps
-
4B
Bent Knee Single Calf Raise
4
15 reps
-
5
Landmine Oblique Twist
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat W/ Elevated Heels
4
10 reps
-
2A
Stiff Leg Deadlift
4
12 reps
-
2B
ATG Split Squat
4
12 reps
-
3
Curtsy Lunge
4
10 reps
-
4A
Glute Bridge (Barbell)
4
12 reps
-
4B
Bent Knee Single Calf Raise
4
15 reps
-
5
Landmine Oblique Twist
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat W/ Elevated Heels
4
8 reps
-
2A
Stiff Leg Deadlift
4
10 reps
-
2B
ATG Split Squat
4
10 reps
-
3
Curtsy Lunge
4
8 reps
-
4A
Glute Bridge (Barbell)
4
10 reps
-
4B
Bent Knee Single Calf Raise
4
12 reps
-
5
Landmine Oblique Twist
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat W/ Elevated Heels
4
8 reps
-
2A
Stiff Leg Deadlift
4
10 reps
-
2B
ATG Split Squat
4
10 reps
-
3
Curtsy Lunge
4
8 reps
-
4A
Glute Bridge (Barbell)
4
10 reps
-
4B
Bent Knee Single Calf Raise
4
12 reps
-
5
Landmine Oblique Twist
3
20 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
10 Reps
-
2A
Incline Bench Press (Dumbbell)4 Sets
12 Reps
-
2B
Plate Squeeze Incline Press4 Sets
15 Reps
-
3
Z-Sit Shoulder Press4 Sets
12 Reps
-
4A
Skull Crusher (Barbell)4 Sets
15 Reps
-
4B
Lateral Raise (Dumbbell)4 Sets
15 Reps
-
5A
Around The World3 Sets
20 Reps
-
5B
Pallof Press3 Sets
10 Reps
-
Day 2
1
Cardio (Zone 2)1 Set
30 mins
-
2A
90/901 Set
20 Reps
-
2B
Cat Cow Stretch1 Set
15 Reps
-
2C
World's Greatest Stretch1 Set
10 Reps
-
2D
Fire Hydrants1 Set
10 Reps
-
3A
Deep Squat Hold With Rocking1 Set
20 Reps
-
3B
Lizard Lunge1 Set
15 Reps
-
3C
Ankle Scoops1 Set
10 Reps
-
3D
Seated Goodmorings1 Set
15 Reps
-
4A
Shoulder Dislocations W/ Band1 Set
20 Reps
-
4B
Wall Angels1 Set
10 Reps
-
4C
Scapular Push Up1 Set
10 Reps
-
4D
Neck Rotations1 Set
20 Reps
-
Day 3
1
Bent Over Row (Barbell)4 Sets
10 Reps
-
2A
Lat Pulldown (Close Grip)4 Sets
12 Reps
-
2B
Rear Delt Fly (Dumbbell)4 Sets
15 Reps
-
3
Banded Shoulder Extensions 4 Sets
12 Reps
-
4A
Pullover (Dumbbell)4 Sets
12 Reps
-
4B
Shrug (Dumbbell)4 Sets
20 Reps
-
5A
Zottman Curl In Deep Lunge 3 Sets
10 Reps
-
5B
Hanging Leg Raise3 Sets
AMRAP
-
Day 4
1A
Walk6 Sets
1 mins
-
1B
Sprint6 Sets
0.5 mins
-
2A
Shoulder Dislocations W/ Band1 Set
15 Reps
-
2B
Inchworm To World'S Greatest 1 Set
10 Reps
-
2C
Calf Smash 1 Set
1 mins
-
2D
Assisted Side Lunge1 Set
15 Reps
-
2E
Ankle Inv/Ev1 Set
10 Reps
-
2F
Heel Walks Fwd/Bck1 Set
10 Reps
-
2G
Knee To Wall 1 Set
12 Reps
-
2H
Runner'S Lunge To Lizard Pose1 Set
10 Reps
-
2I
Elevated Pigeon Stretch1 Set
10 Reps
-
2J
T Pose1 Set
10 Reps
-
2K
Cat Cow Stretch1 Set
15 Reps
-
2L
Neck Rotations1 Set
20 Reps
-
Day 5
1
Front Squat W/ Elevated Heels4 Sets
10 Reps
-
2A
Stiff Leg Deadlift4 Sets
12 Reps
-
2B
ATG Split Squat4 Sets
12 Reps
-
3
Curtsy Lunge4 Sets
10 Reps
-
4A
Glute Bridge (Barbell)4 Sets
12 Reps
-
4B
Bent Knee Single Calf Raise 4 Sets
15 Reps
-
5
Landmine Oblique Twist3 Sets
20 Reps
-