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Makoto Kai Judoka

by Rex D.
3 athletes joined

Program Description

Strength program that focus on lifts for athletic carryover to judo. Starts with heavy lift low reps for power and gradually increase reps for accessories to help hypertrophy/ endurance Recommended cardio conditioning after workout: Kettlebells swings, clean n press, snatches Sled sprint push/pull Box jumps Uchikomi reps Battle ropes or rope climb Etc etc.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 25, 2025 06:24
  • Last Edited
    Dec 25, 2025 06:04
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.1%
Abs
12.7%
Lats
11.3%
Glutes
9.9%
Triceps
8.5%
Front Delts
8.5%
Hamstrings
7%
Lower Back
7%
Chest
5.6%
Biceps
5.6%
Quadriceps
5.6%
Middle Delts
2.8%
Rear Delts
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
10 reps
RPE 8
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
10 reps
RPE 8
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
10 reps
RPE 8
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
10 reps
RPE 8
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
10 reps
RPE 8
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
10 reps
RPE 8
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
RPE 8
2
Hip Thrust (Machine)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Landmine Twist
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
RPE 8
2
Hip Thrust (Machine)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Landmine Twist
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
RPE 8
2
Hip Thrust (Machine)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Landmine Twist
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
RPE 8
2
Hip Thrust (Machine)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Landmine Twist
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
RPE 8
2
Hip Thrust (Machine)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Landmine Twist
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
RPE 8
2
Hip Thrust (Machine)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Landmine Twist
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Back Extension
3
12 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Back Extension
3
12 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Back Extension
3
12 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Back Extension
3
12 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Back Extension
3
12 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Back Extension
3
12 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
RPE 8
Week 1
1 / 6 Weeks
Day 2
1
Bench Press (Close Grip)
3 Sets
5 Reps
@8
2
Hip Thrust (Machine)
3 Sets
8 Reps
@8
3
Seated Row (Cable)
3 Sets
10 Reps
@8
4
Face Pull
3 Sets
12 Reps
@8
5
Landmine Twist
3 Sets
15 Reps
@8
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@8
2
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Back Extension
3 Sets
12 Reps
@8
5
Hanging Leg Raise
3 Sets
15 Reps
@8
Day 1
1
Front Squat (Barbell)
3 Sets
5 Reps
@8
2
Overhead Press (Barbell)
3 Sets
8 Reps
@8
3
Pull-Up (Bodyweight)
3 Sets
10 Reps
@8
4
Dip (Bodyweight)
3 Sets
12 Reps
@8
5
Abs Crunch (Machine)
3 Sets
15 Reps
@8