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BRICKHAUS - BJJ Performance & Hypertrophy: Full Body 2x Week

by Jake H.
26 athletes joined

Program Description

The purpose is to gain as much upper body strength and mass, lower body explosive power in such way that is complementary to your BJJ training. 2x week Full Body workouts AND will give you enough stimulus to grow, while capitalizing recovery. This is assuming you are rolling AT LEAST 3-4x week. Run this program and your sparring partners will feel like they’re rolling with a Brick Sh*t house.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Olympic Weightlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 04, 2024 08:26
  • Last Edited
    Feb 20, 2025 01:48
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8 reps
RPE 8-9
1B
Pull-Up (Bodyweight)
3
1-5 reps
RPE 6-7
2A
Z-Press
3
8 reps
RPE 7-8
2B
Barbell Row
3
8 reps
RPE 8-9
3
Zercher Squat (Barbell)
3
4-8 reps
RPE 8-9
4
Power Clean
5
3 reps
RPE 6-7
5
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
6
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8-9
7
Face Pull
3
25 reps
RPE 8-9
8
Seated alternating Dumbell Bicep Curl
3
8 reps
RPE 8-9
9
Tricep Rope Push Down (Cable)
1
25 reps
RPE 8-9
10
Reverse Bicep Curl (EZ Bar)
3
20 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8 reps
RPE 8-9
1B
Pull-Up (Bodyweight)
3
1-5 reps
RPE 6-7
2A
Z-Press
3
8 reps
RPE 7-8
2B
Barbell Row
3
8 reps
RPE 8-9
3
Zercher Squat (Barbell)
3
4-8 reps
RPE 8-9
4
Power Clean
5
3 reps
RPE 6-7
5
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
6
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8-9
7
Face Pull
3
25 reps
RPE 8-9
8
Seated alternating Dumbell Bicep Curl
3
8 reps
RPE 8-9
9
Tricep Rope Push Down (Cable)
1
25 reps
RPE 8-9
10
Reverse Bicep Curl (EZ Bar)
3
20 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8 reps
RPE 8-9
1B
Pull-Up (Bodyweight)
3
1-5 reps
RPE 6-7
2A
Z-Press
3
8 reps
RPE 7-8
2B
Barbell Row
3
8 reps
RPE 8-9
3
Zercher Squat (Barbell)
3
4-8 reps
RPE 8-9
4
Power Clean
5
3 reps
RPE 6-7
5
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
6
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8-9
7
Face Pull
3
25 reps
RPE 8-9
8
Seated alternating Dumbell Bicep Curl
3
8 reps
RPE 8-9
9
Tricep Rope Push Down (Cable)
1
25 reps
RPE 8-9
10
Reverse Bicep Curl (EZ Bar)
3
20 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8 reps
RPE 8-9
1B
Pull-Up (Bodyweight)
3
1-5 reps
RPE 6-7
2A
Z-Press
3
8 reps
RPE 7-8
2B
Barbell Row
3
8 reps
RPE 8-9
3
Zercher Squat (Barbell)
3
4-8 reps
RPE 8-9
4
Power Clean
5
3 reps
RPE 6-7
5
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
6
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8-9
7
Face Pull
3
25 reps
RPE 8-9
8
Seated alternating Dumbell Bicep Curl
3
8 reps
RPE 8-9
9
Tricep Rope Push Down (Cable)
1
25 reps
RPE 8-9
10
Reverse Bicep Curl (EZ Bar)
3
20 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8 reps
RPE 8-9
1B
Pull-Up (Bodyweight)
3
1-5 reps
RPE 6-7
2A
Z-Press
3
8 reps
RPE 7-8
2B
Barbell Row
3
8 reps
RPE 8-9
3
Zercher Squat (Barbell)
3
4-8 reps
RPE 8-9
4
Power Clean
5
3 reps
RPE 6-7
5
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
6
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8-9
7
Face Pull
3
25 reps
RPE 8-9
8
Seated alternating Dumbell Bicep Curl
3
8 reps
RPE 8-9
9
Tricep Rope Push Down (Cable)
1
25 reps
RPE 8-9
10
Reverse Bicep Curl (EZ Bar)
3
20 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8 reps
RPE 8-9
1B
Pull-Up (Bodyweight)
3
1-5 reps
RPE 6-7
2A
Z-Press
3
8 reps
RPE 7-8
2B
Barbell Row
3
8 reps
RPE 8-9
3
Zercher Squat (Barbell)
3
4-8 reps
RPE 8-9
4
Power Clean
5
3 reps
RPE 6-7
5
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
6
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8-9
7
Face Pull
3
25 reps
RPE 8-9
8
Seated alternating Dumbell Bicep Curl
3
8 reps
RPE 8-9
9
Tricep Rope Push Down (Cable)
1
25 reps
RPE 8-9
10
Reverse Bicep Curl (EZ Bar)
3
20 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8 reps
RPE 8-9
1B
Pull-Up (Bodyweight)
3
1-5 reps
RPE 6-7
2A
Z-Press
3
8 reps
RPE 7-8
2B
Barbell Row
3
8 reps
RPE 8-9
3
Zercher Squat (Barbell)
3
4-8 reps
RPE 8-9
4
Power Clean
5
3 reps
RPE 6-7
5
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
6
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8-9
7
Face Pull
3
25 reps
RPE 8-9
8
Seated alternating Dumbell Bicep Curl
3
8 reps
RPE 8-9
9
Tricep Rope Push Down (Cable)
1
25 reps
RPE 8-9
10
Reverse Bicep Curl (EZ Bar)
3
20 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8 reps
RPE 8-9
1B
Pull-Up (Bodyweight)
3
1-5 reps
RPE 6-7
2A
Z-Press
3
8 reps
RPE 7-8
2B
Barbell Row
3
8 reps
RPE 8-9
3
Zercher Squat (Barbell)
3
4-8 reps
RPE 8-9
4
Power Clean
5
3 reps
RPE 6-7
5
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
6
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8-9
7
Face Pull
3
25 reps
RPE 8-9
8
Seated alternating Dumbell Bicep Curl
3
8 reps
RPE 8-9
9
Tricep Rope Push Down (Cable)
1
25 reps
RPE 8-9
10
Reverse Bicep Curl (EZ Bar)
3
20 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8 reps
RPE 8-9
1B
Pull-Up (Bodyweight)
3
1-5 reps
RPE 6-7
2A
Z-Press
3
8 reps
RPE 7-8
2B
Barbell Row
3
8 reps
RPE 8-9
3
Zercher Squat (Barbell)
3
4-8 reps
RPE 8-9
4
Power Clean
5
3 reps
RPE 6-7
5
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
6
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8-9
7
Face Pull
3
25 reps
RPE 8-9
8
Seated alternating Dumbell Bicep Curl
3
8 reps
RPE 8-9
9
Tricep Rope Push Down (Cable)
1
25 reps
RPE 8-9
10
Reverse Bicep Curl (EZ Bar)
3
20 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8 reps
RPE 8-9
1B
Pull-Up (Bodyweight)
3
1-5 reps
RPE 6-7
2A
Z-Press
3
8 reps
RPE 7-8
2B
Barbell Row
3
8 reps
RPE 8-9
3
Zercher Squat (Barbell)
3
4-8 reps
RPE 8-9
4
Power Clean
5
3 reps
RPE 6-7
5
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
6
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8-9
7
Face Pull
3
25 reps
RPE 8-9
8
Seated alternating Dumbell Bicep Curl
3
8 reps
RPE 8-9
9
Tricep Rope Push Down (Cable)
1
25 reps
RPE 8-9
10
Reverse Bicep Curl (EZ Bar)
3
20 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8 reps
RPE 8-9
1B
Pull-Up (Bodyweight)
3
1-5 reps
RPE 6-7
2A
Z-Press
3
8 reps
RPE 7-8
2B
Barbell Row
3
8 reps
RPE 8-9
3
Zercher Squat (Barbell)
3
4-8 reps
RPE 8-9
4
Power Clean
5
3 reps
RPE 6-7
5
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
6
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8-9
7
Face Pull
3
25 reps
RPE 8-9
8
Seated alternating Dumbell Bicep Curl
3
8 reps
RPE 8-9
9
Tricep Rope Push Down (Cable)
1
25 reps
RPE 8-9
10
Reverse Bicep Curl (EZ Bar)
3
20 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8 reps
RPE 8-9
1B
Pull-Up (Bodyweight)
3
1-5 reps
RPE 6-7
2A
Z-Press
3
8 reps
RPE 7-8
2B
Barbell Row
3
8 reps
RPE 8-9
3
Zercher Squat (Barbell)
3
4-8 reps
RPE 8-9
4
Power Clean
5
3 reps
RPE 6-7
5
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
6
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8-9
7
Face Pull
3
25 reps
RPE 8-9
8
Seated alternating Dumbell Bicep Curl
3
8 reps
RPE 8-9
9
Tricep Rope Push Down (Cable)
1
25 reps
RPE 8-9
10
Reverse Bicep Curl (EZ Bar)
3
20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
8 reps
RPE 8-9
2
Deficit Exploding Pushup
3
1-5 reps
RPE 6-7
3
Seated Row (Cable)
3
8 reps
RPE 8-9
4
Lat Pulldown
3
8 reps
RPE 8-9
5
Trap Bar Deadlift
2
4 reps
RPE 8-9
6
Step-Up (Weighted)
2
4 reps
RPE 8-9
7
Seated Good morning
3
8 reps
RPE 6-7
8
Super ROM Lateral Raise
3
8-12 reps
RPE 7-8
9
Meadows Curl
3
8-10 reps
RPE 8-9
10
Lying Cable Tricep Extension
3
8-12 reps
RPE 8-9
11
Hammer Curl
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
8 reps
RPE 8-9
2
Deficit Exploding Pushup
3
1-5 reps
RPE 6-7
3
Seated Row (Cable)
3
8 reps
RPE 8-9
4
Lat Pulldown
3
8 reps
RPE 8-9
5
Trap Bar Deadlift
2
4 reps
RPE 8-9
6
Step-Up (Weighted)
2
4 reps
RPE 8-9
7
Seated Good morning
3
8 reps
RPE 6-7
8
Super ROM Lateral Raise
3
8-12 reps
RPE 7-8
9
Meadows Curl
3
8-10 reps
RPE 8-9
10
Lying Cable Tricep Extension
3
8-12 reps
RPE 8-9
11
Hammer Curl
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
8 reps
RPE 8-9
2
Deficit Exploding Pushup
3
1-5 reps
RPE 6-7
3
Seated Row (Cable)
3
8 reps
RPE 8-9
4
Lat Pulldown
3
8 reps
RPE 8-9
5
Trap Bar Deadlift
2
4 reps
RPE 8-9
6
Step-Up (Weighted)
2
4 reps
RPE 8-9
7
Seated Good morning
3
8 reps
RPE 6-7
8
Super ROM Lateral Raise
3
8-12 reps
RPE 7-8
9
Meadows Curl
3
8-10 reps
RPE 8-9
10
Lying Cable Tricep Extension
3
8-12 reps
RPE 8-9
11
Hammer Curl
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
8 reps
RPE 8-9
2
Deficit Exploding Pushup
3
1-5 reps
RPE 6-7
3
Seated Row (Cable)
3
8 reps
RPE 8-9
4
Lat Pulldown
3
8 reps
RPE 8-9
5
Trap Bar Deadlift
2
4 reps
RPE 8-9
6
Step-Up (Weighted)
2
4 reps
RPE 8-9
7
Seated Good morning
3
8 reps
RPE 6-7
8
Super ROM Lateral Raise
3
8-12 reps
RPE 7-8
9
Meadows Curl
3
8-10 reps
RPE 8-9
10
Lying Cable Tricep Extension
3
8-12 reps
RPE 8-9
11
Hammer Curl
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
8 reps
RPE 8-9
2
Deficit Exploding Pushup
3
1-5 reps
RPE 6-7
3
Seated Row (Cable)
3
8 reps
RPE 8-9
4
Lat Pulldown
3
8 reps
RPE 8-9
5
Trap Bar Deadlift
2
4 reps
RPE 8-9
6
Step-Up (Weighted)
2
4 reps
RPE 8-9
7
Seated Good morning
3
8 reps
RPE 6-7
8
Super ROM Lateral Raise
3
8-12 reps
RPE 7-8
9
Meadows Curl
3
8-10 reps
RPE 8-9
10
Lying Cable Tricep Extension
3
8-12 reps
RPE 8-9
11
Hammer Curl
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
8 reps
RPE 8-9
2
Deficit Exploding Pushup
3
1-5 reps
RPE 6-7
3
Seated Row (Cable)
3
8 reps
RPE 8-9
4
Lat Pulldown
3
8 reps
RPE 8-9
5
Trap Bar Deadlift
2
4 reps
RPE 8-9
6
Step-Up (Weighted)
2
4 reps
RPE 8-9
7
Seated Good morning
3
8 reps
RPE 6-7
8
Super ROM Lateral Raise
3
8-12 reps
RPE 7-8
9
Meadows Curl
3
8-10 reps
RPE 8-9
10
Lying Cable Tricep Extension
3
8-12 reps
RPE 8-9
11
Hammer Curl
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
8 reps
RPE 8-9
2
Deficit Exploding Pushup
3
1-5 reps
RPE 6-7
3
Seated Row (Cable)
3
8 reps
RPE 8-9
4
Lat Pulldown
3
8 reps
RPE 8-9
5
Trap Bar Deadlift
2
4 reps
RPE 8-9
6
Step-Up (Weighted)
2
4 reps
RPE 8-9
7
Seated Good morning
3
8 reps
RPE 6-7
8
Super ROM Lateral Raise
3
8-12 reps
RPE 7-8
9
Meadows Curl
3
8-10 reps
RPE 8-9
10
Lying Cable Tricep Extension
3
8-12 reps
RPE 8-9
11
Hammer Curl
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
8 reps
RPE 8-9
2
Deficit Exploding Pushup
3
1-5 reps
RPE 6-7
3
Seated Row (Cable)
3
8 reps
RPE 8-9
4
Lat Pulldown
3
8 reps
RPE 8-9
5
Trap Bar Deadlift
2
4 reps
RPE 8-9
6
Step-Up (Weighted)
2
4 reps
RPE 8-9
7
Seated Good morning
3
8 reps
RPE 6-7
8
Super ROM Lateral Raise
3
8-12 reps
RPE 7-8
9
Meadows Curl
3
8-10 reps
RPE 8-9
10
Lying Cable Tricep Extension
3
8-12 reps
RPE 8-9
11
Hammer Curl
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
8 reps
RPE 8-9
2
Deficit Exploding Pushup
3
1-5 reps
RPE 6-7
3
Seated Row (Cable)
3
8 reps
RPE 8-9
4
Lat Pulldown
3
8 reps
RPE 8-9
5
Trap Bar Deadlift
2
4 reps
RPE 8-9
6
Step-Up (Weighted)
2
4 reps
RPE 8-9
7
Seated Good morning
3
8 reps
RPE 6-7
8
Super ROM Lateral Raise
3
8-12 reps
RPE 7-8
9
Meadows Curl
3
8-10 reps
RPE 8-9
10
Lying Cable Tricep Extension
3
8-12 reps
RPE 8-9
11
Hammer Curl
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
8 reps
RPE 8-9
2
Deficit Exploding Pushup
3
1-5 reps
RPE 6-7
3
Seated Row (Cable)
3
8 reps
RPE 8-9
4
Lat Pulldown
3
8 reps
RPE 8-9
5
Trap Bar Deadlift
2
4 reps
RPE 8-9
6
Step-Up (Weighted)
2
4 reps
RPE 8-9
7
Seated Good morning
3
8 reps
RPE 6-7
8
Super ROM Lateral Raise
3
8-12 reps
RPE 7-8
9
Meadows Curl
3
8-10 reps
RPE 8-9
10
Lying Cable Tricep Extension
3
8-12 reps
RPE 8-9
11
Hammer Curl
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
8 reps
RPE 8-9
2
Deficit Exploding Pushup
3
1-5 reps
RPE 6-7
3
Seated Row (Cable)
3
8 reps
RPE 8-9
4
Lat Pulldown
3
8 reps
RPE 8-9
5
Trap Bar Deadlift
2
4 reps
RPE 8-9
6
Step-Up (Weighted)
2
4 reps
RPE 8-9
7
Seated Good morning
3
8 reps
RPE 6-7
8
Super ROM Lateral Raise
3
8-12 reps
RPE 7-8
9
Meadows Curl
3
8-10 reps
RPE 8-9
10
Lying Cable Tricep Extension
3
8-12 reps
RPE 8-9
11
Hammer Curl
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
8 reps
RPE 8-9
2
Deficit Exploding Pushup
3
1-5 reps
RPE 6-7
3
Seated Row (Cable)
3
8 reps
RPE 8-9
4
Lat Pulldown
3
8 reps
RPE 8-9
5
Trap Bar Deadlift
2
4 reps
RPE 8-9
6
Step-Up (Weighted)
2
4 reps
RPE 8-9
7
Seated Good morning
3
8 reps
RPE 6-7
8
Super ROM Lateral Raise
3
8-12 reps
RPE 7-8
9
Meadows Curl
3
8-10 reps
RPE 8-9
10
Lying Cable Tricep Extension
3
8-12 reps
RPE 8-9
11
Hammer Curl
3
20 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1A
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8-9
1B
Pull-Up (Bodyweight)
3 Sets
1-5 Reps
@6-7
2A
Z-Press
3 Sets
8 Reps
@7-8
2B
Barbell Row
3 Sets
8 Reps
@8-9
3
Zercher Squat (Barbell)
3 Sets
4-8 Reps
@8-9
4
Power Clean
5 Sets
3 Reps
@6-7
5
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@9
6
One Arm Lateral Raise (Cable)
3 Sets
12-15 Reps
@8-9
7
Face Pull
3 Sets
25 Reps
@8-9
8
Seated alternating Dumbell Bicep Curl
3 Sets
8 Reps
@8-9
9
Tricep Rope Push Down (Cable)
1 Set
25 Reps
@8-9
10
Reverse Bicep Curl (EZ Bar)
3 Sets
20 Reps
@8-9
Day 2
1
Floor Press (Dumbbell)
3 Sets
8 Reps
@8-9
2
Deficit Exploding Pushup
3 Sets
1-5 Reps
@6-7
3
Seated Row (Cable)
3 Sets
8 Reps
@8-9
4
Lat Pulldown
3 Sets
8 Reps
@8-9
5
Trap Bar Deadlift
2 Sets
4 Reps
@8-9
6
Step-Up (Weighted)
2 Sets
4 Reps
@8-9
7
Seated Good morning
3 Sets
8 Reps
@6-7
8
Super ROM Lateral Raise
3 Sets
8-12 Reps
@7-8
9
Meadows Curl
3 Sets
8-10 Reps
@8-9
10
Lying Cable Tricep Extension
3 Sets
8-12 Reps
@8-9
11
Hammer Curl
3 Sets
20 Reps
@9