Program Description
Help with strength and conditioning for BJJ or Other Martial Arts
Program Overview
- LevelNovice, Intermediate
- GoalAthletics, Muscle & Sculpting, Bodyweight Fitness
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedMar 22, 2024 03:36
- Last EditedAug 14, 2024 07:28
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.2%
Hamstrings
12.2%
Abs
12.2%
Quadriceps
11.2%
Middle Delts
7.6%
Front Delts
7.4%
Lower Back
7.4%
Triceps
6.3%
Lats
6.1%
Other
5%
Upper Back
3.1%
Adductors
3.1%
Biceps
3.1%
Chest
2.2%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
12 reps
-
1B
Jump Rope
1
AMRAP
-
1C
Box Jump
1
12 reps
-
2A
Ring Push Up
1
AMRAP
-
2B
Hindu Squat
1
AMRAP
-
2C
Prison Chin-up
1
AMRAP
-
2D
Neck Bridge
1
AMRAP
-
2E
Superman
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
12 reps
-
1B
Jump Rope
1
AMRAP
-
1C
Box Jump
1
12 reps
-
2A
Ring Push Up
1
AMRAP
-
2B
Hindu Squat
1
AMRAP
-
2C
Prison Chin-up
1
AMRAP
-
2D
Neck Bridge
1
AMRAP
-
2E
Superman
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
12 reps
-
1B
Jump Rope
1
AMRAP
-
1C
Box Jump
1
12 reps
-
2A
Ring Push Up
1
AMRAP
-
2B
Hindu Squat
1
AMRAP
-
2C
Prison Chin-up
1
AMRAP
-
2D
Neck Bridge
1
AMRAP
-
2E
Superman
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
12 reps
-
1B
Jump Rope
1
AMRAP
-
1C
Box Jump
1
12 reps
-
2A
Ring Push Up
1
AMRAP
-
2B
Hindu Squat
1
AMRAP
-
2C
Prison Chin-up
1
AMRAP
-
2D
Neck Bridge
1
AMRAP
-
2E
Superman
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
12 reps
-
1B
Hindu Squat
1
12 reps
-
1C
Box Jump
1
12 reps
-
2A
Standing Shoulder Press (Dumbbell)
7
AMRAP
-
2B
Split Squat Jump
7
AMRAP
-
2C
Ring Row
7
AMRAP
-
2D
Decline Crunch (Weighted)
7
AMRAP
-
2E
Romanian Deadlift (Dumbbell)
7
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
12 reps
-
1B
Hindu Squat
1
12 reps
-
1C
Box Jump
1
12 reps
-
2A
Standing Shoulder Press (Dumbbell)
7
AMRAP
-
2B
Split Squat Jump
7
AMRAP
-
2C
Ring Row
7
AMRAP
-
2D
Decline Crunch (Weighted)
7
AMRAP
-
2E
Romanian Deadlift (Dumbbell)
7
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
12 reps
-
1B
Hindu Squat
1
12 reps
-
1C
Box Jump
1
12 reps
-
2A
Standing Shoulder Press (Dumbbell)
7
AMRAP
-
2B
Split Squat Jump
7
AMRAP
-
2C
Ring Row
7
AMRAP
-
2D
Decline Crunch (Weighted)
7
AMRAP
-
2E
Romanian Deadlift (Dumbbell)
7
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
12 reps
-
1B
Hindu Squat
1
12 reps
-
1C
Box Jump
1
12 reps
-
2A
Standing Shoulder Press (Dumbbell)
7
AMRAP
-
2B
Split Squat Jump
7
AMRAP
-
2C
Ring Row
7
AMRAP
-
2D
Decline Crunch (Weighted)
7
AMRAP
-
2E
Romanian Deadlift (Dumbbell)
7
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
12 reps
-
1B
Hindu Squat
1
12 reps
-
1C
Box Jump
1
12 reps
-
2A
Standing Shoulder Press (Dumbbell)
7
AMRAP
-
2B
Split Squat Jump
7
AMRAP
-
2C
Ring Row
7
AMRAP
-
2D
Decline Crunch (Weighted)
7
AMRAP
-
2E
Romanian Deadlift (Dumbbell)
7
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
12 reps
-
1B
Hindu Squat
1
12 reps
-
1C
Box Jump
1
12 reps
-
2A
Standing Shoulder Press (Dumbbell)
7
AMRAP
-
2B
Split Squat Jump
7
AMRAP
-
2C
Ring Row
7
AMRAP
-
2D
Decline Crunch (Weighted)
7
AMRAP
-
2E
Romanian Deadlift (Dumbbell)
7
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
12 reps
-
1B
Jump Rope
1
AMRAP
-
1C
Box Jump
1
12 reps
-
2A
Ring Push Up
1
AMRAP
-
2B
Hindu Squat
1
AMRAP
-
2C
Prison Chin-up
1
AMRAP
-
2D
Neck Bridge
1
AMRAP
-
2E
Superman
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
12 reps
-
1B
Hindu Squat
1
12 reps
-
1C
Box Jump
1
12 reps
-
2A
Standing Shoulder Press (Dumbbell)
7
AMRAP
-
2B
Split Squat Jump
7
AMRAP
-
2C
Ring Row
7
AMRAP
-
2D
Decline Crunch (Weighted)
7
AMRAP
-
2E
Romanian Deadlift (Dumbbell)
7
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
12 reps
-
1B
Jump Rope
1
AMRAP
-
1C
Box Jump
1
12 reps
-
2A
Ring Push Up
10
AMRAP
-
2B
Hindu Squat
10
AMRAP
-
2C
Prison Chin-up
10
AMRAP
-
2D
Neck Bridge
10
AMRAP
-
2E
Superman
10
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
12 reps
-
1B
Jump Rope
1
AMRAP
-
1C
Box Jump
1
12 reps
-
2A
Ring Push Up
1
AMRAP
-
2B
Hindu Squat
1
AMRAP
-
2C
Prison Chin-up
1
AMRAP
-
2D
Neck Bridge
1
AMRAP
-
2E
Superman
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
12 reps
-
1B
Hindu Squat
1
12 reps
-
1C
Box Jump
1
12 reps
-
2A
Standing Shoulder Press (Dumbbell)
7
AMRAP
-
2B
Split Squat Jump
7
AMRAP
-
2C
Ring Row
7
AMRAP
-
2D
Decline Crunch (Weighted)
7
AMRAP
-
2E
Romanian Deadlift (Dumbbell)
7
AMRAP
-
Week 1
1 / 4 Weeks
Day 3
1A
Burpee1 Set
12 Reps
-
1B
Hindu Squat1 Set
12 Reps
-
1C
Box Jump1 Set
12 Reps
-
2A
Standing Shoulder Press (Dumbbell)7 Sets
AMRAP
-
2B
Split Squat Jump7 Sets
AMRAP
-
2C
Ring Row7 Sets
AMRAP
-
2D
Decline Crunch (Weighted)7 Sets
AMRAP
-
2E
Romanian Deadlift (Dumbbell)7 Sets
AMRAP
-
Day 2
1A
Burpee1 Set
12 Reps
-
1B
Hindu Squat1 Set
12 Reps
-
1C
Box Jump1 Set
12 Reps
-
2A
Standing Shoulder Press (Dumbbell)7 Sets
AMRAP
-
2B
Split Squat Jump7 Sets
AMRAP
-
2C
Ring Row7 Sets
AMRAP
-
2D
Decline Crunch (Weighted)7 Sets
AMRAP
-
2E
Romanian Deadlift (Dumbbell)7 Sets
AMRAP
-
Day 1
1A
Burpee1 Set
12 Reps
-
1B
Jump Rope1 Set
AMRAP
-
1C
Box Jump1 Set
12 Reps
-
2A
Ring Push Up1 Set
AMRAP
-
2B
Hindu Squat1 Set
AMRAP
-
2C
Prison Chin-up1 Set
AMRAP
-
2D
Neck Bridge1 Set
AMRAP
-
2E
Superman1 Set
AMRAP
-
Day 4
1A
Burpee1 Set
12 Reps
-
1B
Jump Rope1 Set
AMRAP
-
1C
Box Jump1 Set
12 Reps
-
2A
Ring Push Up10 Sets
AMRAP
-
2B
Hindu Squat10 Sets
AMRAP
-
2C
Prison Chin-up10 Sets
AMRAP
-
2D
Neck Bridge10 Sets
AMRAP
-
2E
Superman10 Sets
AMRAP
-