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Haus Method - No BS BJJ Strength
by Jake H.
3 athletes joined
Program Description
Power and raw strength development for a direct carry over to Jiu Jitsu. Upper body will have more bodybuilding focused mass building exercises, while the lower body will prioritize raw strength and explosive power in sometime odd lifts.
Program Overview
Level
Intermediate, Novice, Advanced
Goal
Athletics, Bodybuilding, Olympic Weightlifting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jun 30, 2024 12:30
Last Edited
Jul 06, 2024 09:57
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Week 1
1 / 12 Weeks
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
2
Dumbbell Row
3 Sets
8-12 Reps
@9
3
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@9
4
Lat Pulldown
3 Sets
8-12 Reps
@9
5
Booty Builder Shrug
3 Sets
12-15 Reps
@9
6
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@9
7
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@9
Day 1
1
Lying Leg Curl
3 Sets
8-15 Reps
@9
2
Zercher Squat (Barbell)
3 Sets
3-5 Reps
@8
3
Power Clean
5 Sets
1-3 Reps
@9
4
Decline Crunch (Weighted)
3 Sets
8-15 Reps
@9
5
Step-Up (Weighted)
3 Sets
4-6 Reps
@9
6
Torq Sled push
3 Sets
2 mins
@8
7
Hip Adductor (Machine)
3 Sets
8-12 Reps
@7-8
Day 3
1
Deficit Push Up
4 Sets
8-20 Reps
@7-8
2
Reverse Wrist Curl (Barbell)
3 Sets
12-15 Reps
@9
3
Reverse Cable Curl
3 Sets
8-12 Reps
@8.5
4
Chest Fly (Cable)
3 Sets
8-12 Reps
@7-8
5
Lying Bench Face Pull
3 Sets
12-15 Reps
@8.5
6
Wrist Extension
3 Sets
15-20 Reps
@8
7
Cable Tricep Kickback
3 Sets
8-12 Reps
@8
Day 1
1
Lying Leg Curl
3 Sets
8-15 Reps
@9
2
Zercher Squat (Barbell)
3 Sets
3-5 Reps
@8
3
Power Clean
5 Sets
1-3 Reps
@9
4
Decline Crunch (Weighted)
3 Sets
8-15 Reps
@9
5
Step-Up (Weighted)
3 Sets
4-6 Reps
@9
6
Torq Sled push
3 Sets
2 mins
@8
7
Hip Adductor (Machine)
3 Sets
8-12 Reps
@7-8
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
2
Dumbbell Row
3 Sets
8-12 Reps
@9
3
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@9
4
Lat Pulldown
3 Sets
8-12 Reps
@9
5
Booty Builder Shrug
3 Sets
12-15 Reps
@9
6
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@9
7
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@9
Day 3
1
Deficit Push Up
4 Sets
8-20 Reps
@7-8
2
Reverse Wrist Curl (Barbell)
3 Sets
12-15 Reps
@9
3
Reverse Cable Curl
3 Sets
8-12 Reps
@8.5
4
Chest Fly (Cable)
3 Sets
8-12 Reps
@7-8
5
Lying Bench Face Pull
3 Sets
12-15 Reps
@8.5
6
Wrist Extension
3 Sets
15-20 Reps
@8
7
Cable Tricep Kickback
3 Sets
8-12 Reps
@8
Day 1
1
Lying Leg Curl
3 Sets
8-15 Reps
@9
2
Zercher Squat (Barbell)
3 Sets
3-5 Reps
@8
3
Power Clean
5 Sets
1-3 Reps
@9
4
Decline Crunch (Weighted)
3 Sets
8-15 Reps
@9
5
Step-Up (Weighted)
3 Sets
4-6 Reps
@9
6
Torq Sled push
3 Sets
2 mins
@8
7
Hip Adductor (Machine)
3 Sets
8-12 Reps
@7-8
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
2
Dumbbell Row
3 Sets
8-12 Reps
@9
3
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@9
4
Lat Pulldown
3 Sets
8-12 Reps
@9
5
Booty Builder Shrug
3 Sets
12-15 Reps
@9
6
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@9
7
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@9
Day 3
1
Deficit Push Up
4 Sets
8-20 Reps
@7-8
2
Reverse Wrist Curl (Barbell)
3 Sets
12-15 Reps
@9
3
Reverse Cable Curl
3 Sets
8-12 Reps
@8.5
4
Chest Fly (Cable)
3 Sets
8-12 Reps
@7-8
5
Lying Bench Face Pull
3 Sets
12-15 Reps
@8.5
6
Wrist Extension
3 Sets
15-20 Reps
@8
7
Cable Tricep Kickback
3 Sets
8-12 Reps
@8
Day 1
1
Lying Leg Curl
3 Sets
8-15 Reps
@9
2
Zercher Squat (Barbell)
3 Sets
3-5 Reps
@8
3
Power Clean
5 Sets
1-3 Reps
@9
4
Decline Crunch (Weighted)
3 Sets
8-15 Reps
@9
5
Step-Up (Weighted)
3 Sets
4-6 Reps
@9
6
Torq Sled push
3 Sets
2 mins
@8
7
Hip Adductor (Machine)
3 Sets
8-12 Reps
@7-8
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
2
Dumbbell Row
3 Sets
8-12 Reps
@9
3
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@9
4
Lat Pulldown
3 Sets
8-12 Reps
@9
5
Booty Builder Shrug
3 Sets
12-15 Reps
@9
6
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@9
7
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@9
Day 3
1
Deficit Push Up
4 Sets
8-20 Reps
@7-8
2
Reverse Wrist Curl (Barbell)
3 Sets
12-15 Reps
@9
3
Reverse Cable Curl
3 Sets
8-12 Reps
@8.5
4
Chest Fly (Cable)
3 Sets
8-12 Reps
@7-8
5
Lying Bench Face Pull
3 Sets
12-15 Reps
@8.5
6
Wrist Extension
3 Sets
15-20 Reps
@8
7
Cable Tricep Kickback
3 Sets
8-12 Reps
@8
Day 1
1
Lying Leg Curl
3 Sets
8-15 Reps
@9
2
Zercher Squat (Barbell)
3 Sets
3-5 Reps
@8
3
Power Clean
5 Sets
1-3 Reps
@9
4
Decline Crunch (Weighted)
3 Sets
8-15 Reps
@9
5
Step-Up (Weighted)
3 Sets
4-6 Reps
@9
6
Torq Sled push
3 Sets
2 mins
@8
7
Hip Adductor (Machine)
3 Sets
8-12 Reps
@7-8
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
2
Dumbbell Row
3 Sets
8-12 Reps
@9
3
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@9
4
Lat Pulldown
3 Sets
8-12 Reps
@9
5
Booty Builder Shrug
3 Sets
12-15 Reps
@9
6
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@9
7
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@9
Day 3
1
Deficit Push Up
4 Sets
8-20 Reps
@7-8
2
Reverse Wrist Curl (Barbell)
3 Sets
12-15 Reps
@9
3
Reverse Cable Curl
3 Sets
8-12 Reps
@8.5
4
Chest Fly (Cable)
3 Sets
8-12 Reps
@7-8
5
Lying Bench Face Pull
3 Sets
12-15 Reps
@8.5
6
Wrist Extension
3 Sets
15-20 Reps
@8
7
Cable Tricep Kickback
3 Sets
8-12 Reps
@8
Day 1
1
Lying Leg Curl
3 Sets
8-15 Reps
@9
2
Zercher Squat (Barbell)
3 Sets
3-5 Reps
@8
3
Power Clean
5 Sets
1-3 Reps
@9
4
Decline Crunch (Weighted)
3 Sets
8-15 Reps
@9
5
Step-Up (Weighted)
3 Sets
4-6 Reps
@9
6
Torq Sled push
3 Sets
2 mins
@8
7
Hip Adductor (Machine)
3 Sets
8-12 Reps
@7-8
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
2
Dumbbell Row
3 Sets
8-12 Reps
@9
3
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@9
4
Lat Pulldown
3 Sets
8-12 Reps
@9
5
Booty Builder Shrug
3 Sets
12-15 Reps
@9
6
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@9
7
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@9
Day 3
1
Deficit Push Up
4 Sets
8-20 Reps
@7-8
2
Reverse Wrist Curl (Barbell)
3 Sets
12-15 Reps
@9
3
Reverse Cable Curl
3 Sets
8-12 Reps
@8.5
4
Chest Fly (Cable)
3 Sets
8-12 Reps
@7-8
5
Lying Bench Face Pull
3 Sets
12-15 Reps
@8.5
6
Wrist Extension
3 Sets
15-20 Reps
@8
7
Cable Tricep Kickback
3 Sets
8-12 Reps
@8
Day 1
1
Lying Leg Curl
3 Sets
8-15 Reps
@9
2
Zercher Squat (Barbell)
3 Sets
3-5 Reps
@8
3
Power Clean
5 Sets
1-3 Reps
@9
4
Decline Crunch (Weighted)
3 Sets
8-15 Reps
@9
5
Step-Up (Weighted)
3 Sets
4-6 Reps
@9
6
Torq Sled push
3 Sets
2 mins
@8
7
Hip Adductor (Machine)
3 Sets
8-12 Reps
@7-8
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
2
Dumbbell Row
3 Sets
8-12 Reps
@9
3
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@9
4
Lat Pulldown
3 Sets
8-12 Reps
@9
5
Booty Builder Shrug
3 Sets
12-15 Reps
@9
6
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@9
7
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@9
Day 3
1
Deficit Push Up
4 Sets
8-20 Reps
@7-8
2
Reverse Wrist Curl (Barbell)
3 Sets
12-15 Reps
@9
3
Reverse Cable Curl
3 Sets
8-12 Reps
@8.5
4
Chest Fly (Cable)
3 Sets
8-12 Reps
@7-8
5
Lying Bench Face Pull
3 Sets
12-15 Reps
@8.5
6
Wrist Extension
3 Sets
15-20 Reps
@8
7
Cable Tricep Kickback
3 Sets
8-12 Reps
@8
Day 1
1
Lying Leg Curl
3 Sets
8-15 Reps
@9
2
Zercher Squat (Barbell)
3 Sets
3-5 Reps
@8
3
Power Clean
5 Sets
1-3 Reps
@9
4
Decline Crunch (Weighted)
3 Sets
8-15 Reps
@9
5
Step-Up (Weighted)
3 Sets
4-6 Reps
@9
6
Torq Sled push
3 Sets
2 mins
@8
7
Hip Adductor (Machine)
3 Sets
8-12 Reps
@7-8
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
2
Dumbbell Row
3 Sets
8-12 Reps
@9
3
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@9
4
Lat Pulldown
3 Sets
8-12 Reps
@9
5
Booty Builder Shrug
3 Sets
12-15 Reps
@9
6
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@9
7
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@9
Day 3
1
Deficit Push Up
4 Sets
8-20 Reps
@7-8
2
Reverse Wrist Curl (Barbell)
3 Sets
12-15 Reps
@9
3
Reverse Cable Curl
3 Sets
8-12 Reps
@8.5
4
Chest Fly (Cable)
3 Sets
8-12 Reps
@7-8
5
Lying Bench Face Pull
3 Sets
12-15 Reps
@8.5
6
Wrist Extension
3 Sets
15-20 Reps
@8
7
Cable Tricep Kickback
3 Sets
8-12 Reps
@8
Day 1
1
Lying Leg Curl
3 Sets
8-15 Reps
@9
2
Zercher Squat (Barbell)
3 Sets
3-5 Reps
@8
3
Power Clean
5 Sets
1-3 Reps
@9
4
Decline Crunch (Weighted)
3 Sets
8-15 Reps
@9
5
Step-Up (Weighted)
3 Sets
4-6 Reps
@9
6
Torq Sled push
3 Sets
2 mins
@8
7
Hip Adductor (Machine)
3 Sets
8-12 Reps
@7-8
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
2
Dumbbell Row
3 Sets
8-12 Reps
@9
3
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@9
4
Lat Pulldown
3 Sets
8-12 Reps
@9
5
Booty Builder Shrug
3 Sets
12-15 Reps
@9
6
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@9
7
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@9
Day 3
1
Deficit Push Up
4 Sets
8-20 Reps
@7-8
2
Reverse Wrist Curl (Barbell)
3 Sets
12-15 Reps
@9
3
Reverse Cable Curl
3 Sets
8-12 Reps
@8.5
4
Chest Fly (Cable)
3 Sets
8-12 Reps
@7-8
5
Lying Bench Face Pull
3 Sets
12-15 Reps
@8.5
6
Wrist Extension
3 Sets
15-20 Reps
@8
7
Cable Tricep Kickback
3 Sets
8-12 Reps
@8
Day 1
1
Lying Leg Curl
3 Sets
8-15 Reps
@9
2
Zercher Squat (Barbell)
3 Sets
3-5 Reps
@8
3
Power Clean
5 Sets
1-3 Reps
@9
4
Decline Crunch (Weighted)
3 Sets
8-15 Reps
@9
5
Step-Up (Weighted)
3 Sets
4-6 Reps
@9
6
Torq Sled push
3 Sets
2 mins
@8
7
Hip Adductor (Machine)
3 Sets
8-12 Reps
@7-8
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
2
Dumbbell Row
3 Sets
8-12 Reps
@9
3
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@9
4
Lat Pulldown
3 Sets
8-12 Reps
@9
5
Booty Builder Shrug
3 Sets
12-15 Reps
@9
6
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@9
7
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@9
Day 3
1
Deficit Push Up
4 Sets
8-20 Reps
@7-8
2
Reverse Wrist Curl (Barbell)
3 Sets
12-15 Reps
@9
3
Reverse Cable Curl
3 Sets
8-12 Reps
@8.5
4
Chest Fly (Cable)
3 Sets
8-12 Reps
@7-8
5
Lying Bench Face Pull
3 Sets
12-15 Reps
@8.5
6
Wrist Extension
3 Sets
15-20 Reps
@8
7
Cable Tricep Kickback
3 Sets
8-12 Reps
@8
Day 1
1
Lying Leg Curl
3 Sets
8-15 Reps
@9
2
Zercher Squat (Barbell)
3 Sets
3-5 Reps
@8
3
Power Clean
5 Sets
1-3 Reps
@9
4
Decline Crunch (Weighted)
3 Sets
8-15 Reps
@9
5
Step-Up (Weighted)
3 Sets
4-6 Reps
@9
6
Torq Sled push
3 Sets
2 mins
@8
7
Hip Adductor (Machine)
3 Sets
8-12 Reps
@7-8
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
2
Dumbbell Row
3 Sets
8-12 Reps
@9
3
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@9
4
Lat Pulldown
3 Sets
8-12 Reps
@9
5
Booty Builder Shrug
3 Sets
12-15 Reps
@9
6
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@9
7
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@9
Day 3
1
Deficit Push Up
4 Sets
8-20 Reps
@7-8
2
Reverse Wrist Curl (Barbell)
3 Sets
12-15 Reps
@9
3
Reverse Cable Curl
3 Sets
8-12 Reps
@8.5
4
Chest Fly (Cable)
3 Sets
8-12 Reps
@7-8
5
Lying Bench Face Pull
3 Sets
12-15 Reps
@8.5
6
Wrist Extension
3 Sets
15-20 Reps
@8
7
Cable Tricep Kickback
3 Sets
8-12 Reps
@8
Day 1
1
Lying Leg Curl
3 Sets
8-15 Reps
@9
2
Zercher Squat (Barbell)
3 Sets
3-5 Reps
@8
3
Power Clean
5 Sets
1-3 Reps
@9
4
Decline Crunch (Weighted)
3 Sets
8-15 Reps
@9
5
Step-Up (Weighted)
3 Sets
4-6 Reps
@9
6
Torq Sled push
3 Sets
2 mins
@8
7
Hip Adductor (Machine)
3 Sets
8-12 Reps
@7-8
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
2
Dumbbell Row
3 Sets
8-12 Reps
@9
3
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@9
4
Lat Pulldown
3 Sets
8-12 Reps
@9
5
Booty Builder Shrug
3 Sets
12-15 Reps
@9
6
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@9
7
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@9
Day 3
1
Deficit Push Up
4 Sets
8-20 Reps
@7-8
2
Reverse Wrist Curl (Barbell)
3 Sets
12-15 Reps
@9
3
Reverse Cable Curl
3 Sets
8-12 Reps
@8.5
4
Chest Fly (Cable)
3 Sets
8-12 Reps
@7-8
5
Lying Bench Face Pull
3 Sets
12-15 Reps
@8.5
6
Wrist Extension
3 Sets
15-20 Reps
@8
7
Cable Tricep Kickback
3 Sets
8-12 Reps
@8