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Sof's BJJ Programme V3

by Julián E.
1 athletes joined

Program Description

One rep closer to being too swole for small talk. One little person grunt at a time.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 21, 2025 03:19
  • Last Edited
    Oct 24, 2025 10:15

Summary

Unlock your potential with Sof's BJJ Programme V3, a focused 4-week training regimen designed for grapplers looking to enhance their strength and hypertrophy. Comprising three sessions per week, this program emphasizes bodyweight and weighted exercises, including ring dips, pull-ups, and front squats, tailored to build functional strength for Brazilian Jiu-Jitsu. Each workout is structured with supersets to maximize efficiency and intensity, ensuring you develop both power and endurance. Equip your garage gym and get ready to elevate your game!
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.4%
Lats
10.3%
Front Delts
9.6%
Upper Back
9.6%
Biceps
9%
Chest
7.7%
Forearms
6.4%
Abs
6.4%
Middle Delts
5.8%
Quadriceps
5.1%
Glutes
5.1%
Hamstrings
5.1%
Lower Back
2.6%
Rear Delts
1.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Ring Dip
1
1
1
RPE 8
RPE 9
RPE 10
1B
Pull-Up (Weighted)
1
1
1
RPE 8
RPE 9
RPE 10
2A
Lateral Raise (Dumbbell)
3
6-14 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Ring Dip
1
1
1
RPE 8
RPE 9
RPE 10
1B
Pull-Up (Weighted)
1
1
1
RPE 8
RPE 9
RPE 10
2A
Lateral Raise (Dumbbell)
3
6-14 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Ring Dip
1
1
1
RPE 8
RPE 9
RPE 10
1B
Pull-Up (Weighted)
1
1
1
RPE 8
RPE 9
RPE 10
2A
Lateral Raise (Dumbbell)
3
6-14 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Ring Dip
1
1
1
RPE 8
RPE 9
RPE 10
1B
Pull-Up (Weighted)
1
1
1
RPE 8
RPE 9
RPE 10
2A
Lateral Raise (Dumbbell)
3
6-14 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Row
2
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
2B
Bent Over Row (Barbell)
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher (Dumbbell)
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Row
2
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
2B
Bent Over Row (Barbell)
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher (Dumbbell)
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Row
2
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
2B
Bent Over Row (Barbell)
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher (Dumbbell)
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Row
2
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
2B
Bent Over Row (Barbell)
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher (Dumbbell)
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
1B
Pallof Press
2
RPE 10
2A
Single Leg Romanian Deadlift
1
1
5-12 reps
5-12 reps
RPE 9
RPE 10
2B
Dead Hang
2
RPE 10
3
Ab Wheel
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
1B
Pallof Press
2
RPE 10
2A
Single Leg Romanian Deadlift
1
1
5-12 reps
5-12 reps
RPE 9
RPE 10
2B
Dead Hang
2
RPE 10
3
Ab Wheel
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
1B
Pallof Press
2
RPE 10
2A
Single Leg Romanian Deadlift
1
1
5-12 reps
5-12 reps
RPE 9
RPE 10
2B
Dead Hang
2
RPE 10
3
Ab Wheel
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
1B
Pallof Press
2
RPE 10
2A
Single Leg Romanian Deadlift
1
1
5-12 reps
5-12 reps
RPE 9
RPE 10
2B
Dead Hang
2
RPE 10
3
Ab Wheel
2
RPE 10
Week 1
1 / 4 Weeks
Day 1
1A
Ring Dip
1 Set
1 Set
1 Set
@8
@9
@10
1B
Pull-Up (Weighted)
1 Set
1 Set
1 Set
@8
@9
@10
2A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
6-14 Reps
6-14 Reps
6-14 Reps
@10
@10
@10
2B
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
@10
@10
@10
Day 2
1
Ring Row
1 Set
1 Set
@10
@10
2A
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
@8
@9
@10
2B
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
@8
@9
@10
3
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
@8
@9
@10
4
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
@8
@9
@10
Day 3
1A
Front Squat (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
1B
Pallof Press
1 Set
1 Set
@10
@10
2A
Single Leg Romanian Deadlift
1 Set
1 Set
5-12 Reps
5-12 Reps
@9
@10
2B
Dead Hang
1 Set
1 Set
@10
@10
3
Ab Wheel
1 Set
1 Set
@10
@10