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

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Floor Press (Dumbbell)

Deficit Exploding Pushup

Seated Row (Cable)

Lat Pulldown

Trap Bar Deadlift

Step-Up (Weighted)

Seated Good morning

Super ROM Lateral Raise

Meadows Curl

Lying Cable Tricep Extension

Hammer Curl

Full body B

Zercher Squat (Barbell)

Power Clean

Decline Crunch (Weighted)

One Arm Lateral Raise (Cable)

Face Pull

Seated alternating Dumbell Bicep Curl

Tricep Rope Push Down (Cable)

Reverse Bicep Curl (EZ Bar)

Full Body A

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