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BJJ & BIG

by Olda74
12 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
    60 minutes
  • Created
    Apr 20, 2024 12:26
  • Last Edited
    Jun 18, 2025 08:58

Summary

Unlock your potential with the BJJ & BIG program, a dynamic 4-week training regimen designed to enhance your strength and conditioning for Brazilian Jiu-Jitsu. Committing to four days a week, you'll engage in a balanced mix of powerlifting and functional movements, including deadlifts, bench presses, and kettlebell swings, all tailored to build explosive strength and endurance. Each session is strategically crafted to maximize your performance on the mat while sculpting your physique. Get ready to push your limits and elevate your game!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
2 mins
-
2
Front Squat (Barbell)
1
3
5 reps
5 reps
RPE 6
RPE 9
3
Overhead Press (Barbell)
1
1
2
10 reps
7 reps
5 reps
RPE 6
RPE 7.5
RPE 8.5
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7.5
6A
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 8
6B
Push Up
2
6-10 reps
RPE 10
7A
Shoulder Rotation
3
8 reps
-
7B
Box Jump
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
2 mins
-
2
Front Squat (Barbell)
1
3
5 reps
5 reps
RPE 6
RPE 9
3
Overhead Press (Barbell)
1
1
2
10 reps
7 reps
5 reps
RPE 6
RPE 7.5
RPE 8.5
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7.5
6A
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 8
6B
Push Up
2
6-10 reps
RPE 10
7A
Shoulder Rotation
3
8 reps
-
7B
Box Jump
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
2 mins
-
2
Front Squat (Barbell)
1
3
5 reps
5 reps
RPE 6
RPE 9
3
Overhead Press (Barbell)
1
1
2
10 reps
7 reps
5 reps
RPE 6
RPE 7.5
RPE 8.5
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7.5
6A
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 8
6B
Push Up
2
6-10 reps
RPE 10
7A
Shoulder Rotation
3
8 reps
-
7B
Box Jump
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
2 mins
-
2
Front Squat (Barbell)
1
3
5 reps
5 reps
RPE 6
RPE 9
3
Overhead Press (Barbell)
1
1
2
10 reps
7 reps
5 reps
RPE 6
RPE 7.5
RPE 8.5
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7.5
6A
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 8
6B
Push Up
2
6-10 reps
RPE 10
7A
Shoulder Rotation
3
8 reps
-
7B
Box Jump
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
2 mins
-
2
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
5 reps
3 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9
RPE 9.5
3A
Pull-Up (Bodyweight)
3
6-10 reps
RPE 10
3B
Kettlebell Swing
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5A
Kettlebell Gorilla Row
3
16 reps
-
5B
Alternating Lateral Ball Slams
3
12 reps
-
5C
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
2 mins
-
2
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
5 reps
3 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9
RPE 9.5
3A
Pull-Up (Bodyweight)
3
6-10 reps
RPE 10
3B
Kettlebell Swing
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5A
Kettlebell Gorilla Row
3
16 reps
-
5B
Alternating Lateral Ball Slams
3
12 reps
-
5C
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
2 mins
-
2
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
5 reps
3 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9
RPE 9.5
3A
Pull-Up (Bodyweight)
3
6-10 reps
RPE 10
3B
Kettlebell Swing
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5A
Kettlebell Gorilla Row
3
16 reps
-
5B
Alternating Lateral Ball Slams
3
12 reps
-
5C
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
2 mins
-
2
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
5 reps
3 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9
RPE 9.5
3A
Pull-Up (Bodyweight)
3
6-10 reps
RPE 10
3B
Kettlebell Swing
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5A
Kettlebell Gorilla Row
3
16 reps
-
5B
Alternating Lateral Ball Slams
3
12 reps
-
5C
Farmer's Walk (Weighted)
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
2 mins
-
2
Bench Press (Barbell)
1
4
10 reps
5 reps
RPE 6
RPE 9
3A
Zercher Squat (Barbell)
3
5 reps
RPE 8
3B
Single Arm Push Press (Dumbbell)
3
8 reps
RPE 7.5
4
French Press
3
8 reps
RPE 8
5A
Snatch (Dumbbell)
3
12 reps
-
5B
Upažování
3
8 reps
RPE 7.5
6
Rozpažování
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
2 mins
-
2
Bench Press (Barbell)
1
4
10 reps
5 reps
RPE 6
RPE 9
3A
Zercher Squat (Barbell)
3
5 reps
RPE 8
3B
Single Arm Push Press (Dumbbell)
3
8 reps
RPE 7.5
4
French Press
3
8 reps
RPE 8
5A
Snatch (Dumbbell)
3
12 reps
-
5B
Upažování
3
8 reps
RPE 7.5
6
Rozpažování
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
2 mins
-
2
Bench Press (Barbell)
1
4
10 reps
5 reps
RPE 6
RPE 9
3A
Zercher Squat (Barbell)
3
5 reps
RPE 8
3B
Single Arm Push Press (Dumbbell)
3
8 reps
RPE 7.5
4
French Press
3
8 reps
RPE 8
5A
Snatch (Dumbbell)
3
12 reps
-
5B
Upažování
3
8 reps
RPE 7.5
6
Rozpažování
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
2 mins
-
2
Bench Press (Barbell)
1
4
10 reps
5 reps
RPE 6
RPE 9
3A
Zercher Squat (Barbell)
3
5 reps
RPE 8
3B
Single Arm Push Press (Dumbbell)
3
8 reps
RPE 7.5
4
French Press
3
8 reps
RPE 8
5A
Snatch (Dumbbell)
3
12 reps
-
5B
Upažování
3
8 reps
RPE 7.5
6
Rozpažování
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
2 mins
-
2
Bent Over Row (Barbell)
4
8 reps
RPE 8
3
Hip Thrust (Barbell)
1
2
8 reps
5 reps
RPE 7
RPE 8.5
4A
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4B
TRX Row
3
10-20 reps
-
5
Rear Delt Fly (Machine)
1
1
1
8-12 reps
6-10 reps
6-8 reps
RPE 7.5
RPE 8.5
RPE 9
6
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
7A
Kettlebell Swing
3
12 reps
-
7B
Med Ball Slam
3
12 reps
-
7C
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
2 mins
-
2
Bent Over Row (Barbell)
4
8 reps
RPE 8
3
Hip Thrust (Barbell)
1
2
8 reps
5 reps
RPE 7
RPE 8.5
4A
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4B
TRX Row
3
10-20 reps
-
5
Rear Delt Fly (Machine)
1
1
1
8-12 reps
6-10 reps
6-8 reps
RPE 7.5
RPE 8.5
RPE 9
6
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
7A
Kettlebell Swing
3
12 reps
-
7B
Med Ball Slam
3
12 reps
-
7C
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
2 mins
-
2
Bent Over Row (Barbell)
4
8 reps
RPE 8
3
Hip Thrust (Barbell)
1
2
8 reps
5 reps
RPE 7
RPE 8.5
4A
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4B
TRX Row
3
10-20 reps
-
5
Rear Delt Fly (Machine)
1
1
1
8-12 reps
6-10 reps
6-8 reps
RPE 7.5
RPE 8.5
RPE 9
6
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
7A
Kettlebell Swing
3
12 reps
-
7B
Med Ball Slam
3
12 reps
-
7C
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
2 mins
-
2
Bent Over Row (Barbell)
4
8 reps
RPE 8
3
Hip Thrust (Barbell)
1
2
8 reps
5 reps
RPE 7
RPE 8.5
4A
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4B
TRX Row
3
10-20 reps
-
5
Rear Delt Fly (Machine)
1
1
1
8-12 reps
6-10 reps
6-8 reps
RPE 7.5
RPE 8.5
RPE 9
6
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
7A
Kettlebell Swing
3
12 reps
-
7B
Med Ball Slam
3
12 reps
-
7C
Ab Wheel
3
12 reps
-
Week 1
1 / 4 Weeks
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
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
8-12 Reps
6-10 Reps
6-8 Reps
@7.5
@8.5
@9
6
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@9
7A
Kettlebell Swing
3 Sets
12 Reps
-
7B
Med Ball Slam
3 Sets
12 Reps
-
7C
Ab Wheel
3 Sets
12 Reps
-
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
6-10 Reps
@10
7A
Shoulder Rotation
3 Sets
8 Reps
-
7B
Box Jump
3 Sets
10 Reps
-