logo
BoostcampPNG
BJJ & BIG
by Olda74
3 athletes joined
4.0
(1 rating)
Program Description
BJJ & BIG
Program Overview
Level
Intermediate, Advanced
Goal
Athletics, Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
70 minutes
Created
Apr 20, 2024 12:26
Last Edited
Jul 11, 2024 03:07
down_app
Week 1
1 / 4 Weeks
Day 1
1
Jump Rope
2 Sets
2 mins
2
Front Squat (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@6
@9
3
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
10 Reps
7 Reps
5 Reps
@6
@7.5
@8.5
4
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@7.5
6A
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
@8
6B
Push Up
2 Sets
4-10 Reps
@10
7A
Shoulder Rotation
3 Sets
8 Reps
7B
Box Jump
3 Sets
10 Reps
Day 2
1
Jump Rope
2 Sets
2 mins
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
5 Reps
3 Reps
@6.5
@7.5
@8
@9
@9.5
3A
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
@10
3B
Kettlebell Swing
3 Sets
10 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
5A
Kettlebell Gorilla Row
3 Sets
16 Reps
5B
Alternating Lateral Ball Slams
3 Sets
12 Reps
5C
Farmer's Walk (Weighted)
3 Sets
1 mins
Day 3
1
Jump Rope
2 Sets
2 mins
2
Bench Press (Barbell)
1 Set
4 Sets
10 Reps
5 Reps
@6
@9
3A
Zercher Squat (Barbell)
3 Sets
5 Reps
@8
3B
Single Arm Push Press (Dumbbell)
3 Sets
8 Reps
@7.5
4
French Press
3 Sets
8 Reps
@8
5A
Snatch (Dumbbell)
3 Sets
12 Reps
5B
Upažování
3 Sets
8 Reps
@7.5
6
Rozpažování
2 Sets
8-12 Reps
Day 4
1
Jump Rope
2 Sets
2 mins
2
Bent Over Row (Barbell)
4 Sets
8 Reps
@8
3
Hip Thrust (Barbell)
1 Set
2 Sets
8 Reps
5 Reps
@7
@8.5
4A
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
4B
TRX Row
3 Sets
10-20 Reps
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@9
6A
Kettlebell Swing
3 Sets
12 Reps
6B
Med Ball Slam
3 Sets
12 Reps
6C
Ab Wheel
3 Sets
12 Reps