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
- LevelIntermediate, Novice, Advanced
- GoalAthletics, Bodybuilding, Olympic Weightlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJun 30, 2024 12:30
- Last EditedJun 18, 2025 07:52
Summary
Unleash your inner strength with the Haus Method - No BS BJJ Strength program, a focused 12-week training plan designed for serious lifters. Committing just three days a week, you'll engage in targeted upper and lower body workouts that blend traditional strength training with functional movements tailored for Brazilian Jiu-Jitsu athletes. Expect to build muscle, enhance your endurance, and improve your overall performance on the mat. Equip yourself with the tools to dominate your training and elevate your game!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Lying Leg Curl
3
8-15 reps
RPE 9
2
Zercher Squat (Barbell)
3
3-5 reps
RPE 8
3
Power Clean
5
1-3 reps
RPE 9
4
Decline Crunch (Weighted)
3
8-15 reps
RPE 9
5
Step-Up (Weighted)
3
4-6 reps
RPE 9
6
Torq Sled push
3
2 mins
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-15 reps
RPE 9
2
Zercher Squat (Barbell)
3
3-5 reps
RPE 8
3
Power Clean
5
1-3 reps
RPE 9
4
Decline Crunch (Weighted)
3
8-15 reps
RPE 9
5
Step-Up (Weighted)
3
4-6 reps
RPE 9
6
Torq Sled push
3
2 mins
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-15 reps
RPE 9
2
Zercher Squat (Barbell)
3
3-5 reps
RPE 8
3
Power Clean
5
1-3 reps
RPE 9
4
Decline Crunch (Weighted)
3
8-15 reps
RPE 9
5
Step-Up (Weighted)
3
4-6 reps
RPE 9
6
Torq Sled push
3
2 mins
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-15 reps
RPE 9
2
Zercher Squat (Barbell)
3
3-5 reps
RPE 8
3
Power Clean
5
1-3 reps
RPE 9
4
Decline Crunch (Weighted)
3
8-15 reps
RPE 9
5
Step-Up (Weighted)
3
4-6 reps
RPE 9
6
Torq Sled push
3
2 mins
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-15 reps
RPE 9
2
Zercher Squat (Barbell)
3
3-5 reps
RPE 8
3
Power Clean
5
1-3 reps
RPE 9
4
Decline Crunch (Weighted)
3
8-15 reps
RPE 9
5
Step-Up (Weighted)
3
4-6 reps
RPE 9
6
Torq Sled push
3
2 mins
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-15 reps
RPE 9
2
Zercher Squat (Barbell)
3
3-5 reps
RPE 8
3
Power Clean
5
1-3 reps
RPE 9
4
Decline Crunch (Weighted)
3
8-15 reps
RPE 9
5
Step-Up (Weighted)
3
4-6 reps
RPE 9
6
Torq Sled push
3
2 mins
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-15 reps
RPE 9
2
Zercher Squat (Barbell)
3
3-5 reps
RPE 8
3
Power Clean
5
1-3 reps
RPE 9
4
Decline Crunch (Weighted)
3
8-15 reps
RPE 9
5
Step-Up (Weighted)
3
4-6 reps
RPE 9
6
Torq Sled push
3
2 mins
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-15 reps
RPE 9
2
Zercher Squat (Barbell)
3
3-5 reps
RPE 8
3
Power Clean
5
1-3 reps
RPE 9
4
Decline Crunch (Weighted)
3
8-15 reps
RPE 9
5
Step-Up (Weighted)
3
4-6 reps
RPE 9
6
Torq Sled push
3
2 mins
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-15 reps
RPE 9
2
Zercher Squat (Barbell)
3
3-5 reps
RPE 8
3
Power Clean
5
1-3 reps
RPE 9
4
Decline Crunch (Weighted)
3
8-15 reps
RPE 9
5
Step-Up (Weighted)
3
4-6 reps
RPE 9
6
Torq Sled push
3
2 mins
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-15 reps
RPE 9
2
Zercher Squat (Barbell)
3
3-5 reps
RPE 8
3
Power Clean
5
1-3 reps
RPE 9
4
Decline Crunch (Weighted)
3
8-15 reps
RPE 9
5
Step-Up (Weighted)
3
4-6 reps
RPE 9
6
Torq Sled push
3
2 mins
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-15 reps
RPE 9
2
Zercher Squat (Barbell)
3
3-5 reps
RPE 8
3
Power Clean
5
1-3 reps
RPE 9
4
Decline Crunch (Weighted)
3
8-15 reps
RPE 9
5
Step-Up (Weighted)
3
4-6 reps
RPE 9
6
Torq Sled push
3
2 mins
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-15 reps
RPE 9
2
Zercher Squat (Barbell)
3
3-5 reps
RPE 8
3
Power Clean
5
1-3 reps
RPE 9
4
Decline Crunch (Weighted)
3
8-15 reps
RPE 9
5
Step-Up (Weighted)
3
4-6 reps
RPE 9
6
Torq Sled push
3
2 mins
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Dumbbell Row
3
8-12 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Booty Builder Shrug
3
12-15 reps
RPE 9
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Dumbbell Row
3
8-12 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Booty Builder Shrug
3
12-15 reps
RPE 9
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Dumbbell Row
3
8-12 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Booty Builder Shrug
3
12-15 reps
RPE 9
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Dumbbell Row
3
8-12 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Booty Builder Shrug
3
12-15 reps
RPE 9
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Dumbbell Row
3
8-12 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Booty Builder Shrug
3
12-15 reps
RPE 9
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Dumbbell Row
3
8-12 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Booty Builder Shrug
3
12-15 reps
RPE 9
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Dumbbell Row
3
8-12 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Booty Builder Shrug
3
12-15 reps
RPE 9
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Dumbbell Row
3
8-12 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Booty Builder Shrug
3
12-15 reps
RPE 9
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Dumbbell Row
3
8-12 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Booty Builder Shrug
3
12-15 reps
RPE 9
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Dumbbell Row
3
8-12 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Booty Builder Shrug
3
12-15 reps
RPE 9
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Dumbbell Row
3
8-12 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Booty Builder Shrug
3
12-15 reps
RPE 9
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Dumbbell Row
3
8-12 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Booty Builder Shrug
3
12-15 reps
RPE 9
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
4
8-20 reps
RPE 7-8
2
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 9
3
Reverse Cable Curl
3
8-12 reps
RPE 8.5
4
Chest Fly (Cable)
3
8-12 reps
RPE 7-8
5
Lying Bench Face Pull
3
12-15 reps
RPE 8.5
6
Wrist Extension
3
15-20 reps
RPE 8
7
Cable Tricep Kickback
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
4
8-20 reps
RPE 7-8
2
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 9
3
Reverse Cable Curl
3
8-12 reps
RPE 8.5
4
Chest Fly (Cable)
3
8-12 reps
RPE 7-8
5
Lying Bench Face Pull
3
12-15 reps
RPE 8.5
6
Wrist Extension
3
15-20 reps
RPE 8
7
Cable Tricep Kickback
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
4
8-20 reps
RPE 7-8
2
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 9
3
Reverse Cable Curl
3
8-12 reps
RPE 8.5
4
Chest Fly (Cable)
3
8-12 reps
RPE 7-8
5
Lying Bench Face Pull
3
12-15 reps
RPE 8.5
6
Wrist Extension
3
15-20 reps
RPE 8
7
Cable Tricep Kickback
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
4
8-20 reps
RPE 7-8
2
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 9
3
Reverse Cable Curl
3
8-12 reps
RPE 8.5
4
Chest Fly (Cable)
3
8-12 reps
RPE 7-8
5
Lying Bench Face Pull
3
12-15 reps
RPE 8.5
6
Wrist Extension
3
15-20 reps
RPE 8
7
Cable Tricep Kickback
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
4
8-20 reps
RPE 7-8
2
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 9
3
Reverse Cable Curl
3
8-12 reps
RPE 8.5
4
Chest Fly (Cable)
3
8-12 reps
RPE 7-8
5
Lying Bench Face Pull
3
12-15 reps
RPE 8.5
6
Wrist Extension
3
15-20 reps
RPE 8
7
Cable Tricep Kickback
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
4
8-20 reps
RPE 7-8
2
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 9
3
Reverse Cable Curl
3
8-12 reps
RPE 8.5
4
Chest Fly (Cable)
3
8-12 reps
RPE 7-8
5
Lying Bench Face Pull
3
12-15 reps
RPE 8.5
6
Wrist Extension
3
15-20 reps
RPE 8
7
Cable Tricep Kickback
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
4
8-20 reps
RPE 7-8
2
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 9
3
Reverse Cable Curl
3
8-12 reps
RPE 8.5
4
Chest Fly (Cable)
3
8-12 reps
RPE 7-8
5
Lying Bench Face Pull
3
12-15 reps
RPE 8.5
6
Wrist Extension
3
15-20 reps
RPE 8
7
Cable Tricep Kickback
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
4
8-20 reps
RPE 7-8
2
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 9
3
Reverse Cable Curl
3
8-12 reps
RPE 8.5
4
Chest Fly (Cable)
3
8-12 reps
RPE 7-8
5
Lying Bench Face Pull
3
12-15 reps
RPE 8.5
6
Wrist Extension
3
15-20 reps
RPE 8
7
Cable Tricep Kickback
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
4
8-20 reps
RPE 7-8
2
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 9
3
Reverse Cable Curl
3
8-12 reps
RPE 8.5
4
Chest Fly (Cable)
3
8-12 reps
RPE 7-8
5
Lying Bench Face Pull
3
12-15 reps
RPE 8.5
6
Wrist Extension
3
15-20 reps
RPE 8
7
Cable Tricep Kickback
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
4
8-20 reps
RPE 7-8
2
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 9
3
Reverse Cable Curl
3
8-12 reps
RPE 8.5
4
Chest Fly (Cable)
3
8-12 reps
RPE 7-8
5
Lying Bench Face Pull
3
12-15 reps
RPE 8.5
6
Wrist Extension
3
15-20 reps
RPE 8
7
Cable Tricep Kickback
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
4
8-20 reps
RPE 7-8
2
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 9
3
Reverse Cable Curl
3
8-12 reps
RPE 8.5
4
Chest Fly (Cable)
3
8-12 reps
RPE 7-8
5
Lying Bench Face Pull
3
12-15 reps
RPE 8.5
6
Wrist Extension
3
15-20 reps
RPE 8
7
Cable Tricep Kickback
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
4
8-20 reps
RPE 7-8
2
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 9
3
Reverse Cable Curl
3
8-12 reps
RPE 8.5
4
Chest Fly (Cable)
3
8-12 reps
RPE 7-8
5
Lying Bench Face Pull
3
12-15 reps
RPE 8.5
6
Wrist Extension
3
15-20 reps
RPE 8
7
Cable Tricep Kickback
3
8-12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 2
1
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
@9
2
Dumbbell Row3 Sets
8-12 Reps
@9
3
One Arm Lateral Raise (Cable)3 Sets
8-12 Reps
@9
4
Lat Pulldown3 Sets
8-12 Reps
@9
5
Booty Builder Shrug3 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 Curl3 Sets
8-15 Reps
@9
2
Zercher Squat (Barbell)3 Sets
3-5 Reps
@8
3
Power Clean5 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 push3 Sets
2 mins
@8
7
Hip Adductor (Machine)3 Sets
8-12 Reps
@7-8
Day 3
1
Deficit Push Up4 Sets
8-20 Reps
@7-8
2
Reverse Wrist Curl (Barbell)3 Sets
12-15 Reps
@9
3
Reverse Cable Curl3 Sets
8-12 Reps
@8.5
4
Chest Fly (Cable)3 Sets
8-12 Reps
@7-8
5
Lying Bench Face Pull3 Sets
12-15 Reps
@8.5
6
Wrist Extension3 Sets
15-20 Reps
@8
7
Cable Tricep Kickback3 Sets
8-12 Reps
@8