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Sof's BJJ Programme V1

by Julián E.

Program Description

To roll with the toughest, nail-eating-for-breakfast-bois in town

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 14, 2025 04:07
  • Last Edited
    Aug 14, 2025 09:24

Summary

Unlock your potential with Sof's BJJ Programme V1, a focused 4-week training plan designed for those looking to enhance their strength and hypertrophy. Comprising two sessions per week, this program features a blend of supersets targeting major muscle groups, including chest, back, and core, all tailored to elevate your performance on the mat. With a mix of dumbbell and bodyweight exercises, you can easily adapt this routine to your home gym setup. Get ready to build functional strength and improve your overall conditioning!
Muscle Engagement
Front
Back
MuscleSet
Abs
14.6%
Chest
14.1%
Upper Back
10.8%
Lats
10.3%
Triceps
9.9%
Hamstrings
8.9%
Glutes
8%
Front Delts
7%
Quadriceps
6.1%
Lower Back
5.6%
Biceps
4.7%
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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
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
4-8 reps
RPE 9-10
1B
Bent Over Row (Barbell)
3
4-8 reps
RPE 9-10
2A
Pallof Press
2
10-15 reps
RPE 9-10
2B
Pull-Up (Bodyweight)
2
4-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
4-8 reps
RPE 9-10
1B
Bent Over Row (Barbell)
3
4-8 reps
RPE 9-10
2A
Pallof Press
2
10-15 reps
RPE 9-10
2B
Pull-Up (Bodyweight)
2
4-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
4-8 reps
RPE 9-10
1B
Bent Over Row (Barbell)
3
4-8 reps
RPE 9-10
2A
Pallof Press
2
10-15 reps
RPE 9-10
2B
Pull-Up (Bodyweight)
2
4-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
4-8 reps
RPE 9-10
1B
Bent Over Row (Barbell)
3
4-8 reps
RPE 9-10
2A
Pallof Press
2
10-15 reps
RPE 9-10
2B
Pull-Up (Bodyweight)
2
4-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
RPE 9-10
1B
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9-10
2A
Ring Push Up
3
RPE 10
2B
Hanging Leg Raise
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
RPE 9-10
1B
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9-10
2A
Ring Push Up
3
RPE 10
2B
Hanging Leg Raise
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
RPE 9-10
1B
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9-10
2A
Ring Push Up
3
RPE 10
2B
Hanging Leg Raise
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
RPE 9-10
1B
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9-10
2A
Ring Push Up
3
RPE 10
2B
Hanging Leg Raise
3
RPE 10
Week 1
1 / 4 Weeks
Day 1
1A
Bench Press (Dumbbell)
3 Sets
4-8 Reps
@9-10
1B
Bent Over Row (Barbell)
3 Sets
4-8 Reps
@9-10
2A
Pallof Press
2 Sets
10-15 Reps
@9-10
2B
Pull-Up (Bodyweight)
2 Sets
4-12 Reps
@9-10
Day 2
1A
Bulgarian Split Squat (Dumbbell)
2 Sets
6-12 Reps
@9-10
1B
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@9-10
2A
Ring Push Up
3 Sets
@10
2B
Hanging Leg Raise
3 Sets
@10