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BoostcampPNG

4 Day BJJ and Striking Split

by Manu Valdes
3 athletes joined

Program Description

Movie to intermediate plan meant to improve martial arts performance.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 11, 2025 10:22
  • Last Edited
    Jun 18, 2025 11:16

Summary

Elevate your combat sports game with this comprehensive 12-week program, designed specifically for Brazilian Jiu-Jitsu (BJJ) practitioners and striking enthusiasts. With four focused training days each week, you'll build explosive strength and endurance through a mix of barbell and dumbbell exercises, including front squats, weighted dips, and Bulgarian split squats. This program not only enhances your physical capabilities but also prepares you for the rigors of BJJ and striking, ensuring you're ready to perform at your best on the mat and in the ring. Embrace the grind and transform your training!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-9 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
4
Leg Press
3
12-13 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 7
6
Hanging Leg Raise
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-9 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
4
Leg Press
3
12-13 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 7
6
Hanging Leg Raise
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-9 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
4
Leg Press
3
12-13 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 7
6
Hanging Leg Raise
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-9 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
4
Leg Press
3
12-13 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 7
6
Hanging Leg Raise
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
9-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Press
3
13-14 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 7
6
Hanging Leg Raise
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
9-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Press
3
13-14 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 7
6
Hanging Leg Raise
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
9-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Press
3
13-14 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 7
6
Hanging Leg Raise
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
9-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Press
3
13-14 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 7
6
Hanging Leg Raise
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 8
4
Leg Press
3
14-15 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 7
6
Hanging Leg Raise
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 8
4
Leg Press
3
14-15 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 7
6
Hanging Leg Raise
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 8
4
Leg Press
3
14-15 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 7
6
Hanging Leg Raise
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 8
4
Leg Press
3
14-15 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 7
6
Hanging Leg Raise
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-6 reps
RPE 7
2
Overhead Press (Barbell)
3
8-9 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
4
Lateral Raise (Cable)
3
15-20 reps
RPE 7
5
Skull Crusher (Barbell)
3
12-13 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-6 reps
RPE 7
2
Overhead Press (Barbell)
3
8-9 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
4
Lateral Raise (Cable)
3
15-20 reps
RPE 7
5
Skull Crusher (Barbell)
3
12-13 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-6 reps
RPE 7
2
Overhead Press (Barbell)
3
8-9 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
4
Lateral Raise (Cable)
3
15-20 reps
RPE 7
5
Skull Crusher (Barbell)
3
12-13 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-6 reps
RPE 7
2
Overhead Press (Barbell)
3
8-9 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
4
Lateral Raise (Cable)
3
15-20 reps
RPE 7
5
Skull Crusher (Barbell)
3
12-13 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Overhead Press (Barbell)
3
9-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lateral Raise (Cable)
3
15-20 reps
RPE 7
5
Skull Crusher (Barbell)
3
13-14 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Overhead Press (Barbell)
3
9-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lateral Raise (Cable)
3
15-20 reps
RPE 7
5
Skull Crusher (Barbell)
3
13-14 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Overhead Press (Barbell)
3
9-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lateral Raise (Cable)
3
15-20 reps
RPE 7
5
Skull Crusher (Barbell)
3
13-14 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Overhead Press (Barbell)
3
9-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lateral Raise (Cable)
3
15-20 reps
RPE 7
5
Skull Crusher (Barbell)
3
13-14 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Overhead Press (Barbell)
3
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
4
Lateral Raise (Cable)
3
15-20 reps
RPE 7
5
Skull Crusher (Barbell)
3
14-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Overhead Press (Barbell)
3
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
4
Lateral Raise (Cable)
3
15-20 reps
RPE 7
5
Skull Crusher (Barbell)
3
14-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Overhead Press (Barbell)
3
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
4
Lateral Raise (Cable)
3
15-20 reps
RPE 7
5
Skull Crusher (Barbell)
3
14-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Overhead Press (Barbell)
3
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
4
Lateral Raise (Cable)
3
15-20 reps
RPE 7
5
Skull Crusher (Barbell)
3
14-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
RPE 7
2
Pull-Up (Weighted)
3
6-7 reps
RPE 7
3
Barbell Row
3
8-9 reps
RPE 7
4
Face Pull
3
15-20 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-13 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
RPE 7
2
Pull-Up (Weighted)
3
6-7 reps
RPE 7
3
Barbell Row
3
8-9 reps
RPE 7
4
Face Pull
3
15-20 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-13 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
RPE 7
2
Pull-Up (Weighted)
3
6-7 reps
RPE 7
3
Barbell Row
3
8-9 reps
RPE 7
4
Face Pull
3
15-20 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-13 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
RPE 7
2
Pull-Up (Weighted)
3
6-7 reps
RPE 7
3
Barbell Row
3
8-9 reps
RPE 7
4
Face Pull
3
15-20 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-13 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
7-8 reps
RPE 8
3
Barbell Row
3
9-10 reps
RPE 8
4
Face Pull
3
15-20 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
13-14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
7-8 reps
RPE 8
3
Barbell Row
3
9-10 reps
RPE 8
4
Face Pull
3
15-20 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
13-14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
7-8 reps
RPE 8
3
Barbell Row
3
9-10 reps
RPE 8
4
Face Pull
3
15-20 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
13-14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
7-8 reps
RPE 8
3
Barbell Row
3
9-10 reps
RPE 8
4
Face Pull
3
15-20 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
13-14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
RPE 8
2
Pull-Up (Weighted)
3
8-10 reps
RPE 8
3
Barbell Row
3
10-12 reps
RPE 8
4
Face Pull
3
15-20 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
14-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
RPE 8
2
Pull-Up (Weighted)
3
8-10 reps
RPE 8
3
Barbell Row
3
10-12 reps
RPE 8
4
Face Pull
3
15-20 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
14-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
RPE 8
2
Pull-Up (Weighted)
3
8-10 reps
RPE 8
3
Barbell Row
3
10-12 reps
RPE 8
4
Face Pull
3
15-20 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
14-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
RPE 8
2
Pull-Up (Weighted)
3
8-10 reps
RPE 8
3
Barbell Row
3
10-12 reps
RPE 8
4
Face Pull
3
15-20 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
14-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-7 reps
RPE 7
2
Dip (Weighted)
3
8-9 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
8-9 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
5
Wood Chop
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-7 reps
RPE 7
2
Dip (Weighted)
3
8-9 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
8-9 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
5
Wood Chop
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-7 reps
RPE 7
2
Dip (Weighted)
3
8-9 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
8-9 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
5
Wood Chop
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-7 reps
RPE 7
2
Dip (Weighted)
3
8-9 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
8-9 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
5
Wood Chop
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
7-8 reps
RPE 8
2
Dip (Weighted)
3
9-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
9-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
5
Wood Chop
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
7-8 reps
RPE 8
2
Dip (Weighted)
3
9-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
9-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
5
Wood Chop
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
7-8 reps
RPE 8
2
Dip (Weighted)
3
9-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
9-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
5
Wood Chop
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
7-8 reps
RPE 8
2
Dip (Weighted)
3
9-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
9-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
5
Wood Chop
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
7-8 reps
RPE 8
2
Dip (Weighted)
3
9-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
9-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
5
Wood Chop
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
7-8 reps
RPE 8
2
Dip (Weighted)
3
9-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
9-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
5
Wood Chop
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
7-8 reps
RPE 8
2
Dip (Weighted)
3
9-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
9-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
5
Wood Chop
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
7-8 reps
RPE 8
2
Dip (Weighted)
3
9-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
9-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
5
Wood Chop
3
12-15 reps
RPE 7
Week 1
1 / 12 Weeks
Day 4
1
Front Squat (Barbell)
4 Sets
6-7 Reps
@7
2
Dip (Weighted)
3 Sets
8-9 Reps
@7
3
Chest Supported Row (Dumbbell)
3 Sets
8-9 Reps
@7
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@7
5
Wood Chop
3 Sets
12-15 Reps
@7
Day 1
1
Squat (Barbell)
4 Sets
5-6 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
8-9 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@7
4
Leg Press
3 Sets
12-13 Reps
@7
5
Standing Calf Raise
3 Sets
15-20 Reps
@7
6
Hanging Leg Raise
3 Sets
12-15 Reps
@7
Day 2
1
Bench Press (Barbell)
4 Sets
5-6 Reps
@7
2
Overhead Press (Barbell)
3 Sets
8-9 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@7
4
Lateral Raise (Cable)
3 Sets
15-20 Reps
@7
5
Skull Crusher (Barbell)
3 Sets
12-13 Reps
@7
Day 3
1
Deadlift (Barbell)
4 Sets
5-6 Reps
@7
2
Pull-Up (Weighted)
3 Sets
6-7 Reps
@7
3
Barbell Row
3 Sets
8-9 Reps
@7
4
Face Pull
3 Sets
15-20 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
12-13 Reps
@7