3 day BJJ splizzy

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.￼

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Week 1

Week 2

Incline Bench Press (Dumbbell)

Overhead Press (Dumbbell)

Arnold Press

Cuban Rotations

Tricep Pushdown (Cable)

Overhead Tricep Extension (Dumbbell)

Leg Pull-In

Pallof Press

Reverse Wrist Curl (Dumbbell)

Isometric Neck Hold

Deadlift (Dumbbell)

Lat Pulldown

Chest Supported Row (Dumbbell)

Face Pull

Towel Rows

Hammer Curl

Russian Twist (Dumbbell)

Dead Hang

Supine Neck Raises (Chin Tucks)

Prone Neck Extensions

Goblet Squat

Romanian Deadlift (Dumbbell)

Leg Press

Seated Hamstring Curl

Seated Calf Raise

Farmer's Walk (Weighted)

Suitcase Carry

Lying Leg Raise

Plank

Hollow Hold

Banded Neck Resistance

Wrist Curls

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