logo
BoostcampPNG

BJJ & BIG

by Olda74
7 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
    Oct 20, 2024 07:13
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
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