Haus Method - No BS BJJ Strength

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Incline Bench Press (Dumbbell)

Dumbbell Row

One Arm Lateral Raise (Cable)

Lat Pulldown

Booty Builder Shrug

Bicep Curl (Barbell)

Tricep Rope Push Down (Cable)

Upper 

Sprinkle pull ups In between sets when ever you can. Do anywhere between 1-5

Lying Leg Curl

Zercher Squat (Barbell)

Power Clean

Decline Crunch (Weighted)

Step-Up (Weighted)

Torq Sled push

Hip Adductor (Machine)

Lower

Working up small joint exercises, functional movement, and weak points that cause nagging pain.

Deficit Push Up

Reverse Wrist Curl (Barbell)

Reverse Cable Curl

Chest Fly (Cable)

Lying Bench Face Pull

Wrist Extension

Cable Tricep Kickback

Auxiliary 

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