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3 day BJJ splizzy

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1 athletes joined

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

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 23, 2025 02:30
  • Last Edited
    Jul 23, 2025 03:39
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
5 reps
-
2
Overhead Press (Dumbbell)
5
5 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Cuban Rotations
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
8
Leg Pull-In
3
20 reps
-
9
Pallof Press
4
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
4
10 reps
-
11
Isometric Neck Hold
6
0.3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
5 reps
-
2
Overhead Press (Dumbbell)
5
5 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Cuban Rotations
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
8
Leg Pull-In
3
20 reps
-
9
Pallof Press
4
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
4
10 reps
-
11
Isometric Neck Hold
6
0.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Face Pull
5
15 reps
-
5
Towel Rows
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Russian Twist (Dumbbell)
3
30 reps
-
8
Dead Hang
3
0.5 mins
-
9
Supine Neck Raises (Chin Tucks)
3
10 reps
-
10
Prone Neck Extensions
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Face Pull
5
15 reps
-
5
Towel Rows
3
10 reps
-
6
Wrist Curls
4
15 reps
-
7
Russian Twist (Dumbbell)
3
30 reps
-
8
Dead Hang
3
0.5 mins
-
9
Supine Neck Raises (Chin Tucks)
3
10 reps
-
10
Prone Neck Extensions
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Seated Calf Raise
4
10 reps
-
6
Farmer's Walk (Weighted)
4
0.7 mins
-
7
Suitcase Carry
4
1.3 mins
-
8
Lying Leg Raise
3
15 reps
-
9
Plank
3
1 mins
-
10
Hollow Hold
3
0.7 mins
-
11
Banded Neck Resistance
6
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Seated Calf Raise
4
10 reps
-
6
Farmer's Walk (Weighted)
4
0.7 mins
-
7
Suitcase Carry
4
1.3 mins
-
8
Lying Leg Raise
3
15 reps
-
9
Plank
3
1 mins
-
10
Hollow Hold
3
0.7 mins
-
11
Banded Neck Resistance
6
15 reps
-
Week 1
1 / 2 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
5 Sets
5 Reps
-
2
Overhead Press (Dumbbell)
5 Sets
5 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
Arnold Press
3 Sets
10 Reps
-
5
Cuban Rotations
3 Sets
10 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
7
Overhead Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
8
Leg Pull-In
3 Sets
20 Reps
-
9
Pallof Press
4 Sets
10 Reps
-
10
Reverse Wrist Curl (Dumbbell)
4 Sets
10 Reps
-
11
Isometric Neck Hold
6 Sets
0.3 mins
-
Day 2
1
Deadlift (Dumbbell)
3 Sets
5 Reps
-
2
Lat Pulldown
3 Sets
10 Reps
-
3
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
-
4
Face Pull
5 Sets
15 Reps
-
5
Towel Rows
3 Sets
10 Reps
-
6
Hammer Curl
3 Sets
10 Reps
-
7
Russian Twist (Dumbbell)
3 Sets
30 Reps
-
8
Dead Hang
3 Sets
0.5 mins
-
9
Supine Neck Raises (Chin Tucks)
3 Sets
10 Reps
-
10
Prone Neck Extensions
3 Sets
10 Reps
-
Day 3
1
Goblet Squat
3 Sets
10 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
3
Leg Press
3 Sets
10 Reps
-
4
Seated Hamstring Curl
3 Sets
10 Reps
-
5
Seated Calf Raise
4 Sets
10 Reps
-
6
Farmer's Walk (Weighted)
4 Sets
0.7 mins
-
7
Suitcase Carry
4 Sets
1.3 mins
-
8
Lying Leg Raise
3 Sets
15 Reps
-
9
Plank
3 Sets
1 mins
-
10
Hollow Hold
3 Sets
0.7 mins
-
11
Banded Neck Resistance
6 Sets
15 Reps
-