BJJ & BIG
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Jump Rope | 2 | 2 min | — |
| 2 | Front Squat (Barbell) | 1 | 5 reps | @6 |
| 3 | 5 reps | @9 | ||
| 3 | Overhead Press (Barbell) | 1 | 10 reps | @6 |
| 1 | 7 reps | @7.5 | ||
| 2 | 5 reps | @8.5 | ||
| 4 | Incline Bench Press (Dumbbell) | 3 | 6–10 reps | @7.5 |
| Superset | ||||
| Superset | ||||
| 6A | Tricep Rope Push Down (Cable) | 2 | 8–12 reps | @8 |
| 6B | Push Up | 2 | 6–10 reps | @10 |
| Superset | ||||
| 7A | Shoulder Rotation | 3 | 8 reps | — |
| 7B | Box Jump | 3 | 10 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Jump Rope | 2 | 2 min | — |
| 2 | Deadlift (Barbell) | 1 | 10 reps | @6.5 |
| 1 | 8 reps | @7.5 | ||
| 1 | 5 reps | @8 | ||
| 1 | 5 reps | @9 | ||
| 1 | 3 reps | @9.5 | ||
| Superset | ||||
| 3A | Pull-Up (Bodyweight) | 3 | 6–10 reps | @10 |
| 3B | Kettlebell Swing | 3 | 10 reps | — |
| 4 | Bicep Curl (Dumbbell) | 3 | 10 reps | @8 |
| Superset | ||||
| 5A | Kettlebell Gorilla Row | 3 | 16 reps | — |
| 5B | Alternating Lateral Ball Slams | 3 | 12 reps | — |
| 5C | Farmer's Walk (Weighted) | 3 | 1 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Jump Rope | 2 | 2 min | — |
| 2 | Bench Press (Barbell) | 1 | 10 reps | @6 |
| 4 | 5 reps | @9 | ||
| Superset | ||||
| 3A | Zercher Squat (Barbell) | 3 | 5 reps | @8 |
| 3B | Single Arm Push Press (Dumbbell) | 3 | 8 reps | @7.5 |
| 4 | French Press | 3 | 8 reps | @8 |
| Superset | ||||
| 5A | Snatch (Dumbbell) | 3 | 12 reps | — |
| 5B | Upažování | 3 | 8 reps | @7.5 |
| 6 | Rozpažování | 2 | 8–12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Jump Rope | 2 | 2 min | — |
| 2 | Bent Over Row (Barbell) | 4 | 8 reps | @8 |
| 3 | Hip Thrust (Barbell) | 1 | 8 reps | @7 |
| 2 | 5 reps | @8.5 | ||
| Superset | ||||
| 4A | Romanian Deadlift (Barbell) | 3 | 10 reps | @8 |
| 4B | TRX Row | 3 | 10–20 reps | — |
| 5 | Rear Delt Fly (Machine) | 1 | 8–12 reps | @7.5 |
| 1 | 6–10 reps | @8.5 | ||
| 1 | 6–8 reps | @9 | ||
| 6 | Bicep Curl (EZ Bar) | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @8.5 | ||
| 1 | 8–12 reps | @9 | ||
| Superset | ||||
| 7A | Kettlebell Swing | 3 | 12 reps | — |
| 7B | Med Ball Slam | 3 | 12 reps | — |
| 7C | Ab Wheel | 3 | 12 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 & BIG 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 & BIG is structured around 4 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 & BIG 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.
Get started
