logo
BoostcampPNG

Push Pull and Legs Strenght Training and BJJ

by Sérgio A.
4 athletes joined
5.0
(1 rating)

Program Description

Programa treino 3 dias e 2 cardio com o BJJ, numa faixa de esforço entre 7-9 RPE Exercícios com 2 sets devem ter 2 sets de aquecimento

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 02, 2024 04:36
  • Last Edited
    Jun 18, 2025 01:03

Summary

Unlock your potential with this dynamic 8-week Push Pull and Legs Strength Training program, designed to enhance your lifting capabilities while integrating Brazilian Jiu-Jitsu (BJJ) for a well-rounded fitness experience. Train five days a week with a balanced focus on pushing, pulling, and leg exercises, complemented by cardio sessions to boost your endurance. Each workout is tailored to build strength and improve your grappling skills, ensuring you stay strong on the mat and in the gym. Get ready to elevate your fitness game and achieve your goals with confidence!
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
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Shoulder Press (Machine)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
3
Chest Press (Machine)
3
10-12 reps
RPE 8
4
Lateral Raise (Machine)
3
10-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6
Seated Dip (Machine)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Shoulder Press (Machine)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
3
Chest Press (Machine)
3
10-12 reps
RPE 8
4
Lateral Raise (Machine)
3
10-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6
Seated Dip (Machine)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Shoulder Press (Machine)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
3
Chest Press (Machine)
3
10-12 reps
RPE 8
4
Lateral Raise (Machine)
3
10-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6
Seated Dip (Machine)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Shoulder Press (Machine)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
3
Chest Press (Machine)
3
10-12 reps
RPE 8
4
Lateral Raise (Machine)
3
10-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6
Seated Dip (Machine)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Shoulder Press (Machine)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
3
Chest Press (Machine)
3
10-12 reps
RPE 8
4
Lateral Raise (Machine)
3
10-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6
Seated Dip (Machine)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Shoulder Press (Machine)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
3
Chest Press (Machine)
3
10-12 reps
RPE 8
4
Lateral Raise (Machine)
3
10-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6
Seated Dip (Machine)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Shoulder Press (Machine)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
3
Chest Press (Machine)
3
10-12 reps
RPE 8
4
Lateral Raise (Machine)
3
10-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6
Seated Dip (Machine)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Shoulder Press (Machine)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
3
Chest Press (Machine)
3
10-12 reps
RPE 8
4
Lateral Raise (Machine)
3
10-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6
Seated Dip (Machine)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Single Arm Iso Row
3
6-12 reps
RPE 8
3
Rack Pull (Barbell)
2
8-10 reps
RPE 8
4
Single Arm Row (Cable)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6
Preacher Curl (EZ Bar)
2
1
6-10 reps
12-15 reps
RPE 8
RPE 8
7
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Single Arm Iso Row
3
6-12 reps
RPE 8
3
Rack Pull (Barbell)
2
8-10 reps
RPE 8
4
Single Arm Row (Cable)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6
Preacher Curl (EZ Bar)
2
1
6-10 reps
12-15 reps
RPE 8
RPE 8
7
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Single Arm Iso Row
3
6-12 reps
RPE 8
3
Rack Pull (Barbell)
2
8-10 reps
RPE 8
4
Single Arm Row (Cable)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6
Preacher Curl (EZ Bar)
2
1
6-10 reps
12-15 reps
RPE 8
RPE 8
7
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Single Arm Iso Row
3
6-12 reps
RPE 8
3
Rack Pull (Barbell)
2
8-10 reps
RPE 8
4
Single Arm Row (Cable)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6
Preacher Curl (EZ Bar)
2
1
6-10 reps
12-15 reps
RPE 8
RPE 8
7
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Single Arm Iso Row
3
6-12 reps
RPE 8
3
Rack Pull (Barbell)
2
8-10 reps
RPE 8
4
Single Arm Row (Cable)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6
Preacher Curl (EZ Bar)
2
1
6-10 reps
12-15 reps
RPE 8
RPE 8
7
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Single Arm Iso Row
3
6-12 reps
RPE 8
3
Rack Pull (Barbell)
2
8-10 reps
RPE 8
4
Single Arm Row (Cable)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6
Preacher Curl (EZ Bar)
2
1
6-10 reps
12-15 reps
RPE 8
RPE 8
7
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Single Arm Iso Row
3
6-12 reps
RPE 8
3
Rack Pull (Barbell)
2
8-10 reps
RPE 8
4
Single Arm Row (Cable)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6
Preacher Curl (EZ Bar)
2
1
6-10 reps
12-15 reps
RPE 8
RPE 8
7
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Single Arm Iso Row
3
6-12 reps
RPE 8
3
Rack Pull (Barbell)
2
8-10 reps
RPE 8
4
Single Arm Row (Cable)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6
Preacher Curl (EZ Bar)
2
1
6-10 reps
12-15 reps
RPE 8
RPE 8
7
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
30 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8
3
Hip Abductor (Machine)
2
1
12-15 reps
12-20 reps
RPE 8
RPE 8
4
Hack Squat
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
5
Leg Press (45 Degrees)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
6
Lying Leg Curl
3
12-15 reps
RPE 8
7
Seated Calf Raise
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
30 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8
3
Hip Abductor (Machine)
2
1
12-15 reps
12-20 reps
RPE 8
RPE 8
4
Hack Squat
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
5
Leg Press (45 Degrees)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
6
Lying Leg Curl
3
12-15 reps
RPE 8
7
Seated Calf Raise
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
30 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8
3
Hip Abductor (Machine)
2
1
12-15 reps
12-20 reps
RPE 8
RPE 8
4
Hack Squat
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
5
Leg Press (45 Degrees)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
6
Lying Leg Curl
3
12-15 reps
RPE 8
7
Seated Calf Raise
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
30 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8
3
Hip Abductor (Machine)
2
1
12-15 reps
12-20 reps
RPE 8
RPE 8
4
Hack Squat
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
5
Leg Press (45 Degrees)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
6
Lying Leg Curl
3
12-15 reps
RPE 8
7
Seated Calf Raise
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
30 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8
3
Hip Abductor (Machine)
2
1
12-15 reps
12-20 reps
RPE 8
RPE 8
4
Hack Squat
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
5
Leg Press (45 Degrees)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
6
Lying Leg Curl
3
12-15 reps
RPE 8
7
Seated Calf Raise
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
30 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8
3
Hip Abductor (Machine)
2
1
12-15 reps
12-20 reps
RPE 8
RPE 8
4
Hack Squat
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
5
Leg Press (45 Degrees)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
6
Lying Leg Curl
3
12-15 reps
RPE 8
7
Seated Calf Raise
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
30 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8
3
Hip Abductor (Machine)
2
1
12-15 reps
12-20 reps
RPE 8
RPE 8
4
Hack Squat
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
5
Leg Press (45 Degrees)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
6
Lying Leg Curl
3
12-15 reps
RPE 8
7
Seated Calf Raise
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
30 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8
3
Hip Abductor (Machine)
2
1
12-15 reps
12-20 reps
RPE 8
RPE 8
4
Hack Squat
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
5
Leg Press (45 Degrees)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
6
Lying Leg Curl
3
12-15 reps
RPE 8
7
Seated Calf Raise
3
15-20 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Incline Chest Press (Machine)
2 Sets
1 Set
6-9 Reps
12-15 Reps
@8
@8
2
Shoulder Press (Machine)
2 Sets
1 Set
6-9 Reps
12-15 Reps
@8
@8
3
Chest Press (Machine)
3 Sets
10-12 Reps
@8
4
Lateral Raise (Machine)
3 Sets
10-12 Reps
@8
5
Pec Deck (Machine)
3 Sets
12-15 Reps
@8
6
Seated Dip (Machine)
1 Set
1 Set
6-9 Reps
12-15 Reps
@8
@8
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8
Day 2
1
Cardio
1 Set
60 mins
@8
Day 3
1
Lat Pulldown
2 Sets
1 Set
6-9 Reps
12-15 Reps
@8
@8
2
Single Arm Iso Row
3 Sets
6-12 Reps
@8
3
Rack Pull (Barbell)
2 Sets
8-10 Reps
@8
4
Single Arm Row (Cable)
2 Sets
1 Set
6-9 Reps
12-15 Reps
@8
@8
5
Reverse Pec Deck
3 Sets
12-15 Reps
@8
6
Preacher Curl (EZ Bar)
2 Sets
1 Set
6-10 Reps
12-15 Reps
@8
@8
7
Bicep Curl (Cable)
3 Sets
10-12 Reps
@8
Day 4
1
Cardio
1 Set
60 mins
@8
Day 5
1
Walking Lunge (Dumbbell)
3 Sets
30 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
@8
3
Hip Abductor (Machine)
2 Sets
1 Set
12-15 Reps
12-20 Reps
@8
@8
4
Hack Squat
2 Sets
1 Set
6-9 Reps
12-15 Reps
@8
@8
5
Leg Press (45 Degrees)
2 Sets
1 Set
6-9 Reps
12-15 Reps
@8
@8
6
Lying Leg Curl
3 Sets
12-15 Reps
@8
7
Seated Calf Raise
3 Sets
15-20 Reps
@8