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 04:27

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

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

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

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

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

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

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

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

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 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