Program Description
This program is designed to build total body strength, resilience, and performance specifically for athletes who trained in Brazilian Jiu-Jitsu. With injury prevention as the top priority every exercise is selected to reinforce joint stability, develop functional muscle and enhance movement quality without excessive wear and tear. By balancing strength, mobility, grip, endurance, and core control, this three day split supports long-term athletic development on and off the mat.
Program Overview
- LevelIntermediate
- GoalAthletics
- EquipmentFull Gym
- Program Length2 weeks
- Time Per Workout90 minutes
- CreatedJul 23, 2025 02:30
- Last EditedAug 13, 2025 01:00
Summary
Unlock your potential with the 3 Day BJJ Splizzy program, designed for those looking to enhance their Brazilian Jiu-Jitsu performance through targeted strength training. Over two weeks, you'll engage in three focused workouts each week, utilizing a full gym to build strength, endurance, and stability. This program features a variety of exercises, including dumbbell presses and core-focused movements, ensuring a balanced approach to your training. Get ready to elevate your game and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Abs
15.3%
Other
10.2%
Forearms
9.8%
Triceps
8.8%
Upper Back
7.5%
Middle Delts
6.6%
Hamstrings
6.1%
Front Delts
5.4%
Lats
4.8%
Quadriceps
4.8%
Chest
4.5%
Rear Delts
4%
Glutes
3.7%
Biceps
3.6%
Calves
2.3%
Lower Back
2%
Adductors
0.3%
Abductors
0.3%
