Tactical Barbell - Fighter for BJJ

by Hot Sauce Hunk

10 athletes joined

Program Description

Six-week Fighter program. I use this one to compliment my BJJ training. Add warm-up sets as needed. I changed week 7's 1RM test to a deload week.

Program Overview

Level
Intermediate, Advanced, Novice, Beginner
Goal
Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
7 weeks
Time Per Workout
60 minutes
Created
Mar 09, 2025 06:32
Last Edited
Oct 28, 2025 05:16

Summary

Unleash your inner fighter with the Tactical Barbell - Fighter for BJJ program, designed specifically for Brazilian Jiu-Jitsu practitioners. Over the course of 7 weeks, you'll engage in a focused training regimen twice a week, combining essential barbell lifts like the Bench Press and Squat with bodyweight exercises such as L-Sit Pull-ups and Pike Push-ups. Each session targets key muscle groups to enhance your strength, endurance, and explosive power on the mat. Equip your garage gym and prepare to elevate your performance in BJJ!

Muscle Engagement

Front

Back

MuscleSet

Triceps

16.5%

Front Delts

15.6%

Chest

12.9%

Upper Back

10.9%

Lats

9.1%

Quadriceps

8.3%

Abs

Glutes

6.7%

Hamstrings

Adductors

3.3%

Middle Delts

2.7%

Biceps

1.9%

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

Day 1

Bench Press (Barbell)

5 reps

70%

Squat (Barbell)

5 reps

70%

L-Sit pull-up

5 reps

RPE 7.5

Pike Push Up

5 reps

RPE 7.5

Day 1

Bench Press (Barbell)

5 reps

80%

Squat (Barbell)

5 reps

80%

L-Sit pull-up

5 reps

RPE 7.5

Pike Push Up

5 reps

Day 1

Bench Press (Barbell)

4 reps

90%

Squat (Barbell)

4 reps

90%

L-Sit pull-up

5 reps

RPE 7.5

Pike Push Up

5 reps

Day 1

Bench Press (Barbell)

5 reps

75%

Squat (Barbell)

5 reps

75%

L-Sit pull-up

5 reps

RPE 7.5

Pike Push Up

5 reps

Day 1

Bench Press (Barbell)

5 reps

85%

Squat (Barbell)

5 reps

85%

L-Sit pull-up

5 reps

RPE 7.5

Pike Push Up

5 reps

Day 1

Bench Press (Barbell)

3 reps

95%

Squat (Barbell)

3 reps

95%

L-Sit pull-up

5 reps

RPE 7.5

Pike Push Up

5 reps

Day 1

Bench Press (Barbell)

5 reps

45%

Squat (Barbell)

5 reps

45%

L-Sit pull-up

5 reps

RPE 6

Day 2

Bench Press (Barbell)

5 reps

70%

Squat (Barbell)

5 reps

70%

Bent Over Row (Barbell)

5 reps

70%

Decline Push Up

5 reps

Day 2

Bench Press (Barbell)

5 reps

80%

Squat (Barbell)

5 reps

80%

Bent Over Row (Barbell)

5 reps

80%

Decline Push Up

5 reps

Day 2

Bench Press (Barbell)

4 reps

90%

Squat (Barbell)

4 reps

90%

Bent Over Row (Barbell)

4 reps

90%

Decline Push Up

5 reps

Day 2

Bench Press (Barbell)

5 reps

75%

Squat (Barbell)

5 reps

75%

Bent Over Row (Barbell)

5 reps

75%

Decline Push Up

5 reps

Day 2

Bench Press (Barbell)

5 reps

85%

Squat (Barbell)

5 reps

85%

Bent Over Row (Barbell)

5 reps

85%

Decline Push Up

5 reps

Day 2

Bench Press (Barbell)

3 reps

95%

Squat (Barbell)

3 reps

95%

Bent Over Row (Barbell)

3 reps

95%

Decline Push Up

5 reps

Day 1

Bench Press (Barbell)

5 Sets

5 Reps

70%

Squat (Barbell)

5 Sets

5 Reps

70%

L-Sit pull-up

5 Sets

5 Reps

@7.5

Pike Push Up

5 Sets

5 Reps

@7.5

Day 2

Bench Press (Barbell)

5 Sets

5 Reps

70%

Squat (Barbell)

5 Sets

5 Reps

70%

Bent Over Row (Barbell)

5 Sets

5 Reps

70%

Decline Push Up

5 Sets

5 Reps