BJJ Strength Circuit 🦍🤙

This workout is designed to build raw strength, explosive power, and grip endurance—key attributes for dominating on the mats. 💪🔥

By focusing on compound movements like squats, deadlifts, rows, and pull-ups, this program enhances:
✅ Takedown power & base stability 🦵
✅ Grip & pulling strength for submissions 🤼‍♂️
✅ Core endurance for guard retention & sweeps 🔄
✅ Upper body strength for control & pressure 💪

⚪Calories & Macros Calculation⚪
Maintenance Calories:
Your ideal daily calories = Weight (kg) × 31-33 kcal 🏋️‍♂️

✅Fat Loss: Maintenance - 500 kcal 🔥
✅Muscle Gain: Maintenance + 250-500 kcal 💪

⚪Protein:
1.6-2.2g per kg of body weight 🍗

⚪Fats:
20-30% of total daily calories 🥑

⚪Carbs:
Remaining calories after calculating protein & fats 🍚

⚪Meal Timing
Pre-Workout:
Protein + Carbs (for energy and muscle preservation) 🏃‍♂️

⚪Post-Workout:
Fast Carbs + Protein (to quickly replenish glycogen and aid muscle recovery) 🥤

⚪Before Bed:
Protein & Healthy Fats (supports muscle repair during sleep) 🌙

⚪Supplements
✅Creatine:
3-5g daily (for strength and performance boost) ⚡
✅Whey Protein:
Use if needed (for a quick protein source post-workout) 🥛
✅Omega-3:
1-2g EPA/DHA (for joint, heart, and brain health) 🧠
✅Electrolytes:
For proper hydration, especially if you're sweating a lot 💧

Simple Rules for Success
✅Eat Whole Foods: Focus on nutrient-dense, minimally processed options 🥗
✅Stay Hydrated: Water is your best friend 💦
✅Adjust Calories Based on Progress: Track your results and tweak as needed 📊

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Week 1

Goblet Squat

Front Squat (Barbell)

Deadlift (Barbell)

Barbell Row

Romanian Deadlift To Barbell Row

Pull-Up (Weighted)

Dip (Weighted)

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