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BoostcampPNG

BJJ full body hypertrophy

by marci

Program Description

muscle gain strength gain and athletic performance enhancing workouts. all while being able to train 4-5 times bjj a week

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 05, 2026 08:36
  • Last Edited
    Feb 05, 2026 09:00
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.6%
Hamstrings
12.2%
Quadriceps
10.5%
Triceps
8.4%
Front Delts
8%
Abs
7.3%
Upper Back
7.3%
Lats
6.3%
Middle Delts
5.6%
Biceps
5.2%
Lower Back
4.2%
Chest
4.2%
Rear Delts
3.8%
Calves
2.1%
Adductors
1%
Forearms
1%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bench Press (Dumbbell)
3
-
4
Lat Pulldown
3
-
5
Lateral Raise (Cable)
3
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bench Press (Dumbbell)
3
-
4
Lat Pulldown
3
-
5
Lateral Raise (Cable)
3
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bench Press (Dumbbell)
3
-
4
Lat Pulldown
3
-
5
Lateral Raise (Cable)
3
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bench Press (Dumbbell)
3
-
4
Lat Pulldown
3
-
5
Lateral Raise (Cable)
3
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bench Press (Dumbbell)
3
-
4
Lat Pulldown
3
-
5
Lateral Raise (Cable)
3
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bench Press (Dumbbell)
3
-
4
Lat Pulldown
3
-
5
Lateral Raise (Cable)
3
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bench Press (Dumbbell)
3
-
4
Lat Pulldown
3
-
5
Lateral Raise (Cable)
3
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bench Press (Dumbbell)
3
-
4
Lat Pulldown
3
-
5
Lateral Raise (Cable)
3
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bench Press (Dumbbell)
3
-
4
Lat Pulldown
3
-
5
Lateral Raise (Cable)
3
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bench Press (Dumbbell)
3
-
4
Lat Pulldown
3
-
5
Lateral Raise (Cable)
3
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bench Press (Dumbbell)
3
-
4
Lat Pulldown
3
-
5
Lateral Raise (Cable)
3
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bench Press (Dumbbell)
3
-
4
Lat Pulldown
3
-
5
Lateral Raise (Cable)
3
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bench Press (Dumbbell)
3
-
4
Lat Pulldown
3
-
5
Lateral Raise (Cable)
3
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bench Press (Dumbbell)
3
-
4
Lat Pulldown
3
-
5
Lateral Raise (Cable)
3
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bench Press (Dumbbell)
3
-
4
Lat Pulldown
3
-
5
Lateral Raise (Cable)
3
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bench Press (Dumbbell)
3
-
4
Lat Pulldown
3
-
5
Lateral Raise (Cable)
3
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bench Press (Dumbbell)
3
-
4
Lat Pulldown
3
-
5
Lateral Raise (Cable)
3
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bench Press (Dumbbell)
3
-
4
Lat Pulldown
3
-
5
Lateral Raise (Cable)
3
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Supported Row (Dumbbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Hammer Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Supported Row (Dumbbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Hammer Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Supported Row (Dumbbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Hammer Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Supported Row (Dumbbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Hammer Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Supported Row (Dumbbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Hammer Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Supported Row (Dumbbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Hammer Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Supported Row (Dumbbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Hammer Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Supported Row (Dumbbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Hammer Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Supported Row (Dumbbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Hammer Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Supported Row (Dumbbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Hammer Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Supported Row (Dumbbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Hammer Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Supported Row (Dumbbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Hammer Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Supported Row (Dumbbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Hammer Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Supported Row (Dumbbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Hammer Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Supported Row (Dumbbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Hammer Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Supported Row (Dumbbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Hammer Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Supported Row (Dumbbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Hammer Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Supported Row (Dumbbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Hammer Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Hip Thrust (Machine)
3
-
3
Overhead Press (Dumbbell)
3
-
4
Pull-Up (Assisted)
3
-
5
Seated Hamstring Curl
1
-
6
Tricep Pushdown (Cable)
3
-
7
Lateral Raise (Cable)
2
-
8
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Hip Thrust (Machine)
3
-
3
Overhead Press (Dumbbell)
3
-
4
Pull-Up (Assisted)
3
-
5
Seated Hamstring Curl
1
-
6
Tricep Pushdown (Cable)
3
-
7
Lateral Raise (Cable)
2
-
8
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Hip Thrust (Machine)
3
-
3
Overhead Press (Dumbbell)
3
-
4
Pull-Up (Assisted)
3
-
5
Seated Hamstring Curl
1
-
6
Tricep Pushdown (Cable)
3
-
7
Lateral Raise (Cable)
2
-
8
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Hip Thrust (Machine)
3
-
3
Overhead Press (Dumbbell)
3
-
4
Pull-Up (Assisted)
3
-
5
Seated Hamstring Curl
1
-
6
Tricep Pushdown (Cable)
3
-
7
Lateral Raise (Cable)
2
-
8
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Hip Thrust (Machine)
3
-
3
Overhead Press (Dumbbell)
3
-
4
Pull-Up (Assisted)
3
-
5
Seated Hamstring Curl
1
-
6
Tricep Pushdown (Cable)
3
-
7
Lateral Raise (Cable)
2
-
8
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Hip Thrust (Machine)
3
-
3
Overhead Press (Dumbbell)
3
-
4
Pull-Up (Assisted)
3
-
5
Seated Hamstring Curl
1
-
6
Tricep Pushdown (Cable)
3
-
7
Lateral Raise (Cable)
2
-
8
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Hip Thrust (Machine)
3
-
3
Overhead Press (Dumbbell)
3
-
4
Pull-Up (Assisted)
3
-
5
Seated Hamstring Curl
1
-
6
Tricep Pushdown (Cable)
3
-
7
Lateral Raise (Cable)
2
-
8
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Hip Thrust (Machine)
3
-
3
Overhead Press (Dumbbell)
3
-
4
Pull-Up (Assisted)
3
-
5
Seated Hamstring Curl
1
-
6
Tricep Pushdown (Cable)
3
-
7
Lateral Raise (Cable)
2
-
8
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Hip Thrust (Machine)
3
-
3
Overhead Press (Dumbbell)
3
-
4
Pull-Up (Assisted)
3
-
5
Seated Hamstring Curl
1
-
6
Tricep Pushdown (Cable)
3
-
7
Lateral Raise (Cable)
2
-
8
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Hip Thrust (Machine)
3
-
3
Overhead Press (Dumbbell)
3
-
4
Pull-Up (Assisted)
3
-
5
Seated Hamstring Curl
1
-
6
Tricep Pushdown (Cable)
3
-
7
Lateral Raise (Cable)
2
-
8
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Hip Thrust (Machine)
3
-
3
Overhead Press (Dumbbell)
3
-
4
Pull-Up (Assisted)
3
-
5
Seated Hamstring Curl
1
-
6
Tricep Pushdown (Cable)
3
-
7
Lateral Raise (Cable)
2
-
8
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Hip Thrust (Machine)
3
-
3
Overhead Press (Dumbbell)
3
-
4
Pull-Up (Assisted)
3
-
5
Seated Hamstring Curl
1
-
6
Tricep Pushdown (Cable)
3
-
7
Lateral Raise (Cable)
2
-
8
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Hip Thrust (Machine)
3
-
3
Overhead Press (Dumbbell)
3
-
4
Pull-Up (Assisted)
3
-
5
Seated Hamstring Curl
1
-
6
Tricep Pushdown (Cable)
3
-
7
Lateral Raise (Cable)
2
-
8
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Hip Thrust (Machine)
3
-
3
Overhead Press (Dumbbell)
3
-
4
Pull-Up (Assisted)
3
-
5
Seated Hamstring Curl
1
-
6
Tricep Pushdown (Cable)
3
-
7
Lateral Raise (Cable)
2
-
8
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Hip Thrust (Machine)
3
-
3
Overhead Press (Dumbbell)
3
-
4
Pull-Up (Assisted)
3
-
5
Seated Hamstring Curl
1
-
6
Tricep Pushdown (Cable)
3
-
7
Lateral Raise (Cable)
2
-
8
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Hip Thrust (Machine)
3
-
3
Overhead Press (Dumbbell)
3
-
4
Pull-Up (Assisted)
3
-
5
Seated Hamstring Curl
1
-
6
Tricep Pushdown (Cable)
3
-
7
Lateral Raise (Cable)
2
-
8
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Hip Thrust (Machine)
3
-
3
Overhead Press (Dumbbell)
3
-
4
Pull-Up (Assisted)
3
-
5
Seated Hamstring Curl
1
-
6
Tricep Pushdown (Cable)
3
-
7
Lateral Raise (Cable)
2
-
8
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Hip Thrust (Machine)
3
-
3
Overhead Press (Dumbbell)
3
-
4
Pull-Up (Assisted)
3
-
5
Seated Hamstring Curl
1
-
6
Tricep Pushdown (Cable)
3
-
7
Lateral Raise (Cable)
2
-
8
Standing Calf Raise
3
-
Week 1
1 / 18 Weeks
Day 1
1
Squat (Barbell)
3 Sets
-
2
Romanian Deadlift (Barbell)
3 Sets
-
3
Bench Press (Dumbbell)
3 Sets
-
4
Lat Pulldown
3 Sets
-
5
Lateral Raise (Cable)
3 Sets
-
6
Abs Crunch (Machine)
3 Sets
15 Reps
-
Day 2
1
Trap Bar Deadlift
3 Sets
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
-
3
Incline Bench Press (Dumbbell)
3 Sets
-
4
Chest Supported Row (Dumbbell)
3 Sets
-
5
Rear Delt Fly (Machine)
3 Sets
-
6
Hammer Curl (Dumbbell)
3 Sets
-
Day 3
1
Front Squat (Barbell)
3 Sets
-
2
Hip Thrust (Machine)
3 Sets
-
3
Overhead Press (Dumbbell)
3 Sets
-
4
Pull-Up (Assisted)
3 Sets
-
5
Seated Hamstring Curl
1 Set
-
6
Tricep Pushdown (Cable)
3 Sets
-
7
Lateral Raise (Cable)
2 Sets
-
8
Standing Calf Raise
3 Sets
-