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 21, 2025 03:40

Muscle Engagement

Front

Back

MuscleSet

Triceps

16.8%

Lats

10.9%

Biceps

9.6%

Upper Back

9.3%

Front Delts

8.4%

Chest

8.4%

Abs

7.5%

Middle Delts

6.5%

Hamstrings

5%

Glutes

4.3%

Lower Back

4.3%

Forearms

4.3%

Quadriceps

3.7%

Rear Delts

0.9%

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

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

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

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

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

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

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

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

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

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

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

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

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 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