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Machine Strength for BJJ

by Darrel V.
5 athletes joined

Program Description

The "Machine Strength for BJJ" program is a 3-day-per-week, Push-Pull-Legs routine designed to complement Brazilian Jiu-Jitsu training by focusing on machine-based strength exercises. It prioritizes injury prevention, isometric strength, and controlled muscle engagement while minimizing overall fatigue. Each session targets key muscle groups through safe and efficient machine exercises, ensuring balanced development and recovery. Push day emphasizes chest, shoulders, and triceps; Pull day focuses on back, biceps, and rear delts; and Leg day strengthens quads, hamstrings, glutes, and hip stabilizers. The program incorporates moderate-intensity training (RPE 7–9) with an emphasis on proper form and progressive overload, making it ideal for improving strength and stability without interfering with BJJ practice. Designed for a 6–8 week cycle, it is perfect for those who want to stay injury-free and enhance functional strength indirectly through their BJJ sessions.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 02, 2025 10:11
  • Last Edited
    Feb 15, 2025 10:59
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 7-8
2
Incline Chest Press (Machine)
3
10-12 reps
RPE 7-8
3
Shoulder Press (Plate Loaded)
3
10-12 reps
RPE 7-8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 6-7
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 6-7
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 7-8
2
Incline Chest Press (Machine)
3
10-12 reps
RPE 7-8
3
Shoulder Press (Plate Loaded)
3
10-12 reps
RPE 7-8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 6-7
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 6-7
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 7-8
2
Incline Chest Press (Machine)
3
10-12 reps
RPE 7-8
3
Shoulder Press (Plate Loaded)
3
10-12 reps
RPE 7-8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 6-7
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 6-7
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 7-8
2
Incline Chest Press (Machine)
3
10-12 reps
RPE 7-8
3
Shoulder Press (Plate Loaded)
3
10-12 reps
RPE 7-8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 6-7
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 6-7
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 7-8
2
Incline Chest Press (Machine)
3
10-12 reps
RPE 7-8
3
Shoulder Press (Plate Loaded)
3
10-12 reps
RPE 7-8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 6-7
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 6-7
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 7-8
2
Incline Chest Press (Machine)
3
10-12 reps
RPE 7-8
3
Shoulder Press (Plate Loaded)
3
10-12 reps
RPE 7-8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 6-7
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 6-7
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 7-8
2
Incline Chest Press (Machine)
3
10-12 reps
RPE 7-8
3
Shoulder Press (Plate Loaded)
3
10-12 reps
RPE 7-8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 6-7
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 6-7
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 7-8
2
Incline Chest Press (Machine)
3
10-12 reps
RPE 7-8
3
Shoulder Press (Plate Loaded)
3
10-12 reps
RPE 7-8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 6-7
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 6-7
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7-8
2
Seated Row (Cable)
3
10-12 reps
RPE 7-8
3
Face Pull
3
12-15 reps
RPE 6-7
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 6-7
5
Bicep Curl (Cable)
3
12-15 reps
RPE 6-7
6
Hammer Curl
1
12-15 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7-8
2
Seated Row (Cable)
3
10-12 reps
RPE 7-8
3
Face Pull
3
12-15 reps
RPE 6-7
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 6-7
5
Bicep Curl (Cable)
3
12-15 reps
RPE 6-7
6
Hammer Curl
1
12-15 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7-8
2
Seated Row (Cable)
3
10-12 reps
RPE 7-8
3
Face Pull
3
12-15 reps
RPE 6-7
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 6-7
5
Bicep Curl (Cable)
3
12-15 reps
RPE 6-7
6
Hammer Curl
1
12-15 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7-8
2
Seated Row (Cable)
3
10-12 reps
RPE 7-8
3
Face Pull
3
12-15 reps
RPE 6-7
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 6-7
5
Bicep Curl (Cable)
3
12-15 reps
RPE 6-7
6
Hammer Curl
1
12-15 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7-8
2
Seated Row (Cable)
3
10-12 reps
RPE 7-8
3
Face Pull
3
12-15 reps
RPE 6-7
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 6-7
5
Bicep Curl (Cable)
3
12-15 reps
RPE 6-7
6
Hammer Curl
1
12-15 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7-8
2
Seated Row (Cable)
3
10-12 reps
RPE 7-8
3
Face Pull
3
12-15 reps
RPE 6-7
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 6-7
5
Bicep Curl (Cable)
3
12-15 reps
RPE 6-7
6
Hammer Curl
1
12-15 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7-8
2
Seated Row (Cable)
3
10-12 reps
RPE 7-8
3
Face Pull
3
12-15 reps
RPE 6-7
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 6-7
5
Bicep Curl (Cable)
3
12-15 reps
RPE 6-7
6
Hammer Curl
1
12-15 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7-8
2
Seated Row (Cable)
3
10-12 reps
RPE 7-8
3
Face Pull
3
12-15 reps
RPE 6-7
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 6-7
5
Bicep Curl (Cable)
3
12-15 reps
RPE 6-7
6
Hammer Curl
1
12-15 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
RPE 7-8
2
Leg Curl
3
10-12 reps
RPE 7-8
3
Hip Abductor (Machine)
3
12-15 reps
RPE 6-7
4
Hip Adductor (Machine)
3
12-15 reps
RPE 6-7
5
Standing Calf Raise
3
15-20 reps
RPE 6-7
6
Glute Side Step (Cable)
3
12-15 reps
RPE 6-7
7
Hanging Knee Raise
3
15-20 reps
RPE 6-7
8
Plank
3
0.5-0.75 mins
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
RPE 7-8
2
Leg Curl
3
10-12 reps
RPE 7-8
3
Hip Abductor (Machine)
3
12-15 reps
RPE 6-7
4
Hip Adductor (Machine)
3
12-15 reps
RPE 6-7
5
Standing Calf Raise
3
15-20 reps
RPE 6-7
6
Glute Side Step (Cable)
3
12-15 reps
RPE 6-7
7
Hanging Knee Raise
3
15-20 reps
RPE 6-7
8
Plank
3
0.5-0.75 mins
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
RPE 7-8
2
Leg Curl
3
10-12 reps
RPE 7-8
3
Hip Abductor (Machine)
3
12-15 reps
RPE 6-7
4
Hip Adductor (Machine)
3
12-15 reps
RPE 6-7
5
Standing Calf Raise
3
15-20 reps
RPE 6-7
6
Glute Side Step (Cable)
3
12-15 reps
RPE 6-7
7
Hanging Knee Raise
3
15-20 reps
RPE 6-7
8
Plank
3
0.5-0.75 mins
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
RPE 7-8
2
Leg Curl
3
10-12 reps
RPE 7-8
3
Hip Abductor (Machine)
3
12-15 reps
RPE 6-7
4
Hip Adductor (Machine)
3
12-15 reps
RPE 6-7
5
Standing Calf Raise
3
15-20 reps
RPE 6-7
6
Glute Side Step (Cable)
3
12-15 reps
RPE 6-7
7
Hanging Knee Raise
3
15-20 reps
RPE 6-7
8
Plank
3
0.5-0.75 mins
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
RPE 7-8
2
Leg Curl
3
10-12 reps
RPE 7-8
3
Hip Abductor (Machine)
3
12-15 reps
RPE 6-7
4
Hip Adductor (Machine)
3
12-15 reps
RPE 6-7
5
Standing Calf Raise
3
15-20 reps
RPE 6-7
6
Glute Side Step (Cable)
3
12-15 reps
RPE 6-7
7
Hanging Knee Raise
3
15-20 reps
RPE 6-7
8
Plank
3
0.5-0.75 mins
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
RPE 7-8
2
Leg Curl
3
10-12 reps
RPE 7-8
3
Hip Abductor (Machine)
3
12-15 reps
RPE 6-7
4
Hip Adductor (Machine)
3
12-15 reps
RPE 6-7
5
Standing Calf Raise
3
15-20 reps
RPE 6-7
6
Glute Side Step (Cable)
3
12-15 reps
RPE 6-7
7
Hanging Knee Raise
3
15-20 reps
RPE 6-7
8
Plank
3
0.5-0.75 mins
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
RPE 7-8
2
Leg Curl
3
10-12 reps
RPE 7-8
3
Hip Abductor (Machine)
3
12-15 reps
RPE 6-7
4
Hip Adductor (Machine)
3
12-15 reps
RPE 6-7
5
Standing Calf Raise
3
15-20 reps
RPE 6-7
6
Glute Side Step (Cable)
3
12-15 reps
RPE 6-7
7
Hanging Knee Raise
3
15-20 reps
RPE 6-7
8
Plank
3
0.5-0.75 mins
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
RPE 7-8
2
Leg Curl
3
10-12 reps
RPE 7-8
3
Hip Abductor (Machine)
3
12-15 reps
RPE 6-7
4
Hip Adductor (Machine)
3
12-15 reps
RPE 6-7
5
Standing Calf Raise
3
15-20 reps
RPE 6-7
6
Glute Side Step (Cable)
3
12-15 reps
RPE 6-7
7
Hanging Knee Raise
3
15-20 reps
RPE 6-7
8
Plank
3
0.5-0.75 mins
RPE 6-7
Week 1
1 / 8 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
10-12 Reps
@7-8
2
Incline Chest Press (Machine)
3 Sets
10-12 Reps
@7-8
3
Shoulder Press (Plate Loaded)
3 Sets
10-12 Reps
@7-8
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@6-7
5
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@6-7
6
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@6-7
Day 2
1
Lat Pulldown (Neutral Grip)
3 Sets
10-12 Reps
@7-8
2
Seated Row (Cable)
3 Sets
10-12 Reps
@7-8
3
Face Pull
3 Sets
12-15 Reps
@6-7
4
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@6-7
5
Bicep Curl (Cable)
3 Sets
12-15 Reps
@6-7
6
Hammer Curl
1 Set
12-15 Reps
@6-7
Day 3
1
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@7-8
2
Leg Curl
3 Sets
10-12 Reps
@7-8
3
Hip Abductor (Machine)
3 Sets
12-15 Reps
@6-7
4
Hip Adductor (Machine)
3 Sets
12-15 Reps
@6-7
5
Standing Calf Raise
3 Sets
15-20 Reps
@6-7
6
Glute Side Step (Cable)
3 Sets
12-15 Reps
@6-7
7
Hanging Knee Raise
3 Sets
15-20 Reps
@6-7
8
Plank
3 Sets
0.5-0.75 mins
@6-7