BJJ General Prep Period

by Kyle C.
2 athletes joined

Program Description

Bjj

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 04, 2025 05:37
  • Last Edited
    Jun 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!
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
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 Press
4 Sets
15 Reps
-
3
Z-Sit Shoulder Press
4 Sets
12 Reps
-
4A
Skull Crusher (Barbell)
4 Sets
15 Reps
-
4B
Lateral Raise (Dumbbell)
4 Sets
15 Reps
-
5A
Around The World
3 Sets
20 Reps
-
5B
Pallof Press
3 Sets
10 Reps
-
Day 2
1
Cardio (Zone 2)
1 Set
30 mins
-
2A
90/90
1 Set
20 Reps
-
2B
Cat Cow Stretch
1 Set
15 Reps
-
2C
World's Greatest Stretch
1 Set
10 Reps
-
2D
Fire Hydrants
1 Set
10 Reps
-
3A
Deep Squat Hold With Rocking
1 Set
20 Reps
-
3B
Lizard Lunge
1 Set
15 Reps
-
3C
Ankle Scoops
1 Set
10 Reps
-
3D
Seated Goodmorings
1 Set
15 Reps
-
4A
Shoulder Dislocations W/ Band
1 Set
20 Reps
-
4B
Wall Angels
1 Set
10 Reps
-
4C
Scapular Push Up
1 Set
10 Reps
-
4D
Neck Rotations
1 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 Raise
3 Sets
AMRAP
-
Day 4
1A
Walk
6 Sets
1 mins
-
1B
Sprint
6 Sets
0.5 mins
-
2A
Shoulder Dislocations W/ Band
1 Set
15 Reps
-
2B
Inchworm To World'S Greatest
1 Set
10 Reps
-
2C
Calf Smash
1 Set
1 mins
-
2D
Assisted Side Lunge
1 Set
15 Reps
-
2E
Ankle Inv/Ev
1 Set
10 Reps
-
2F
Heel Walks Fwd/Bck
1 Set
10 Reps
-
2G
Knee To Wall
1 Set
12 Reps
-
2H
Runner'S Lunge To Lizard Pose
1 Set
10 Reps
-
2I
Elevated Pigeon Stretch
1 Set
10 Reps
-
2J
T Pose
1 Set
10 Reps
-
2K
Cat Cow Stretch
1 Set
15 Reps
-
2L
Neck Rotations
1 Set
20 Reps
-
Day 5
1
Front Squat W/ Elevated Heels
4 Sets
10 Reps
-
2A
Stiff Leg Deadlift
4 Sets
12 Reps
-
2B
ATG Split Squat
4 Sets
12 Reps
-
3
Curtsy Lunge
4 Sets
10 Reps
-
4A
Glute Bridge (Barbell)
4 Sets
12 Reps
-
4B
Bent Knee Single Calf Raise
4 Sets
15 Reps
-
5
Landmine Oblique Twist
3 Sets
20 Reps
-