Tactical Barbell - Fighter for BJJ

by Hot Sauce Hunk

4 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
Apr 20, 2025 04:29

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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