Strength for judo

by Maxime-Terrence M.

Program Description

Build strength and muscular endurance.

Program Overview

Level
Intermediate, Novice
Goal
Athletics, Powerlifting
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
80 minutes
Created
Jun 13, 2025 04:04
Last Edited
Jun 13, 2025 04:04

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Snatch Deadlift

2

8 reps

RPE 8

2

Suitcase Deadlift

2

6 reps

RPE 8

3

Zercher Squat (Barbell)

2

10 reps

RPE 8

4

Chin-Up (Weighted)

1

AMRAP

RPE 10

5

Hammer Curl

2

20 reps

RPE 10

Day 2

1

Front Squat (Paused)

2

6 reps

RPE 8

2

Lunge (Dumbbell)

1

1

20 reps

20 reps

RPE 8

RPE 9

3

Dip (Bodyweight)

2

RPE 9

4

Bench Press (Barbell)

2

8 reps

RPE 8

Day 3

1

Pull-Up (Bodyweight)

4

AMRAP

RPE 10

2

Lat Pulldown

1

1

12 reps

12 reps

RPE 8

RPE 9

3

Standing Behind Neck Shoulder Press (Barbell)

1

1

10 reps

10 reps

RPE 8

RPE 9

4

Lu Raise

1

1

15 reps

15 reps

RPE 8

RPE 9

5

Skull Crusher

2

1

12 reps

12 reps

RPE 8

RPE 9

Day 1

1

Snatch Deadlift

2 Sets

8 Reps

@8

2

Suitcase Deadlift

2 Sets

6 Reps

@8

3

Zercher Squat (Barbell)

2 Sets

10 Reps

@8

4

Chin-Up (Weighted)

1 Set

AMRAP

@10

5

Hammer Curl

2 Sets

20 Reps

@10

Day 2

1

Front Squat (Paused)

2 Sets

6 Reps

@8

2

Lunge (Dumbbell)

1 Set

1 Set

20 Reps

20 Reps

@8

@9

3

Dip (Bodyweight)

2 Sets

@9

4

Bench Press (Barbell)

2 Sets

8 Reps

@8

Day 3

1

Pull-Up (Bodyweight)

4 Sets

AMRAP

@10

2

Lat Pulldown

1 Set

1 Set

12 Reps

12 Reps

@8

@9

3

Standing Behind Neck Shoulder Press (Barbell)

1 Set

1 Set

10 Reps

10 Reps

@8

@9

4

Lu Raise

1 Set

1 Set

15 Reps

15 Reps

@8

@9

5

Skull Crusher

2 Sets

1 Set

12 Reps

12 Reps

@8

@9