Mac's jiu-jitsu strength training

by Micah C.

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
Aug 29, 2024 09:38

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
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

Day 1

1

Deadlift (Barbell)

3

6 reps

2

Barbell Row

3

10 reps

3

Goblet Squat

3

10 reps

Day 1

1

Deadlift (Barbell)

3

5 reps

2

Barbell Row

3

8 reps

3

Goblet Squat

3

10 reps

Day 1

1

Deadlift (Barbell)

3

4 reps

2

Barbell Row

3

6 reps

3

Goblet Squat

3

10 reps

Day 1

1

Deadlift (Barbell)

3

3 reps

2

Barbell Row

3

4 reps

3

Goblet Squat

3

10 reps

Day 2

1

Squat (Barbell)

3

6 reps

2

Bench Press (Barbell)

3

10 reps

3

Kettlebell Swing

3

10 reps

Day 2

1

Squat (Barbell)

3

5 reps

2

Bench Press (Barbell)

3

8 reps

3

Kettlebell Swing

3

10 reps

Day 2

1

Squat (Barbell)

3

4 reps

2

Bench Press (Barbell)

3

6 reps

3

Kettlebell Swing

3

10 reps

Day 2

1

Squat (Barbell)

3

3 reps

2

Bench Press (Barbell)

3

4 reps

3

Kettlebell Swing

3

10 reps

Day 3

1

Cardio

1

30 mins

Day 3

1

Cardio

1

30 mins

Day 3

1

Cardio

1

30 mins

Day 3

1

Cardio

1

30 mins

Day 4

1

Romanian Deadlift (Barbell)

3

6 reps

2

Seated Row (Cable)

3

10 reps

3

Kettlebell Halo

1

40 reps

Day 4

1

Romanian Deadlift (Barbell)

3

5 reps

2

Seated Row (Cable)

3

8 reps

3

Kettlebell Halo

1

40 reps

Day 4

1

Romanian Deadlift (Barbell)

3

4 reps

2

Seated Row (Cable)

3

6 reps

3

Kettlebell Halo

1

40 reps

Day 4

1

Romanian Deadlift (Barbell)

3

3 reps

2

Seated Row (Cable)

3

4 reps

3

Kettlebell Halo

1

40 reps

Day 5

1

Front Squat (Paused)

3

6 reps

2

Seated Overhead Press (Dumbbell)

3

10 reps

3

Kettlebell Swing

1

30 reps

Day 5

1

Front Squat (Paused)

3

5 reps

2

Seated Overhead Press (Dumbbell)

3

8 reps

3

Kettlebell Swing

1

30 reps

Day 5

1

Front Squat (Paused)

3

4 reps

2

Seated Overhead Press (Dumbbell)

3

6 reps

3

Kettlebell Swing

1

30 reps

Day 5

1

Front Squat (Paused)

3

3 reps

2

Seated Overhead Press (Dumbbell)

3

4 reps

3

Kettlebell Swing

1

30 reps

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