Bodybuilding for jiu jitsu
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 1 | 3–5 reps |
| 2 | 5–8 reps | ||
| 2 | Bench Press (Smith Machine) | 2 | 5–8 reps |
| 2 | 8–12 reps | ||
| 3 | Deficit Push Up | 3 | AMRAP |
| Superset | |||
| 4A | Overhead Tricep Extension (Cable) | 3 | 8–12 reps |
| 4B | Upright Row (Cable) | 1 | 7–10 reps |
| 1 | 10–15 reps | ||
| 5 | Cable Crunch | 3 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Stiff Leg Deadlift | 3 | 9 reps |
| 2 | Bicep Curl (Dumbbell) | 1 | 6–8 reps |
| 3 | 8–10 reps | ||
| 3 | Pull-Up (Bodyweight) | 4 | AMRAP |
| 4 | Seated Row (Cable) | 1 | 6–8 reps |
| 2 | 8–12 reps | ||
| 5 | Hamstring Curl | 1 | 7–10 reps |
| 2 | 8–12 reps | ||
| 6 | Single Leg Extension | 1 | 7–10 reps |
| 1 | 8–12 reps | ||
| 7 | Lunge (Dumbbell) | 2 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 4 | 8–12 reps |
| 2 | Standing Pullover (Cable) | 3 | 8–12 reps |
| 3 | Behind-The-Neck Press (Smith Machine) | 2 | 8–12 reps |
| 4 | Overhead Tricep Extension (Cable) | 2 | 8–12 reps |
| 5 | Skull Crusher (Barbell) | 2 | 8–12 reps |
| Superset | |||
| 6A | Lateral Raise (Cable) | 2 | 8–12 reps |
| 6B | Y Raise | 2 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Platz Squat | 3 | 5–10 reps |
| 2 | Chest Supported Row (Machine) | 1 | 6–8 reps |
| 2 | 8–12 reps | ||
| 3 | Incline Curl (Dumbbell) | 3 | 8–12 reps |
| 4 | Leg Press | 3 | 6–12 reps |
| 5 | Hip Thrust (Barbell) | 3 | 6–10 reps |
| 6 | Leg Extension | 1 | 7–12 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Bodybuilding for jiu jitsu is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Bodybuilding for jiu jitsu is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Bodybuilding for jiu jitsu is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
