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Mac's jiu-jitsu strength training

by Micah C.
1 athletes joined

Program Description

To improve mobility and strength for grappling.

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 27, 2024 06:37
  • Last Edited
    Oct 14, 2025 04:42

Summary

Unlock your jiu-jitsu potential with Mac's 4-week strength training program, designed specifically for grapplers. This 5-day-a-week regimen combines foundational lifts like deadlifts and squats with dynamic movements to build explosive power and endurance. Each session targets essential muscle groups to enhance your performance on the mat while improving overall strength. Get ready to elevate your game and dominate your opponents!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
18.4%
Glutes
15.7%
Hamstrings
13.8%
Upper Back
8.5%
Lower Back
7.2%
Lats
6.4%
Front Delts
6.4%
Triceps
4.8%
Middle Delts
4.8%
Abs
4.8%
Chest
4%
Adductors
2.4%
Biceps
1.6%
Cardio
1.3%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Barbell Row
3
10 reps
-
3
Goblet Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Barbell Row
3
8 reps
-
3
Goblet Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
-
2
Barbell Row
3
6 reps
-
3
Goblet Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Barbell Row
3
4 reps
-
3
Goblet Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Kettlebell Swing
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Kettlebell Swing
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Bench Press (Barbell)
3
6 reps
-
3
Kettlebell Swing
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Bench Press (Barbell)
3
4 reps
-
3
Kettlebell Swing
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Kettlebell Halo
1
40 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Kettlebell Halo
1
40 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4 reps
-
2
Seated Row (Cable)
3
6 reps
-
3
Kettlebell Halo
1
40 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
3 reps
-
2
Seated Row (Cable)
3
4 reps
-
3
Kettlebell Halo
1
40 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
6 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Kettlebell Swing
1
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
5 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Kettlebell Swing
1
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
4 reps
-
2
Seated Overhead Press (Dumbbell)
3
6 reps
-
3
Kettlebell Swing
1
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
3 reps
-
2
Seated Overhead Press (Dumbbell)
3
4 reps
-
3
Kettlebell Swing
1
30 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)
3 Sets
6 Reps
-
2
Barbell Row
3 Sets
10 Reps
-
3
Goblet Squat
3 Sets
10 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
-
2
Bench Press (Barbell)
3 Sets
10 Reps
-
3
Kettlebell Swing
3 Sets
10 Reps
-
Day 3
1
Cardio
1 Set
30 mins
-
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6 Reps
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
Kettlebell Halo
1 Set
40 Reps
-
Day 5
1
Front Squat (Paused)
3 Sets
6 Reps
-
2
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
-
3
Kettlebell Swing
1 Set
30 Reps
-