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BJJ General Prep Period

by Kyle C.

Program Description

Bjj

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 04, 2025 05:37
  • Last Edited
    Feb 08, 2025 02:18
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Plate Squeeze Incline Press
4
15 reps
-
3
Z-Sit Shoulder Press
4
12 reps
-
4A
Skull Crusher (Barbell)
4
15 reps
-
4B
Lateral Raise (Dumbbell)
4
15 reps
-
5A
Around The World
3
20 reps
-
5B
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Plate Squeeze Incline Press
4
15 reps
-
3
Z-Sit Shoulder Press
4
12 reps
-
4A
Skull Crusher (Barbell)
4
15 reps
-
4B
Lateral Raise (Dumbbell)
4
15 reps
-
5A
Around The World
3
20 reps
-
5B
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2A
Incline Bench Press (Dumbbell)
4
10 reps
-
2B
Plate Squeeze Incline Press
4
12 reps
-
3
Z-Sit Shoulder Press
4
10 reps
-
4A
Skull Crusher (Barbell)
4
12 reps
-
4B
Lateral Raise (Dumbbell)
4
12 reps
-
5A
Around The World
3
20 reps
-
5B
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2A
Incline Bench Press (Dumbbell)
4
10 reps
-
2B
Plate Squeeze Incline Press
4
12 reps
-
3
Z-Sit Shoulder Press
4
10 reps
-
4A
Skull Crusher (Barbell)
4
12 reps
-
4B
Lateral Raise (Dumbbell)
4
12 reps
-
5A
Around The World
4
20 reps
-
5B
Pallof Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2A
90/90
1
20 reps
-
2B
Cat Cow Stretch
1
15 reps
-
2C
World's Greatest Stretch
1
10 reps
-
2D
Fire Hydrants
1
10 reps
-
3A
Deep Squat Hold With Rocking
1
20 reps
-
3B
Lizard Lunge
1
15 reps
-
3C
Ankle Scoops
1
10 reps
-
3D
Seated Goodmorings
1
15 reps
-
4A
Shoulder Dislocations W/ Band
1
20 reps
-
4B
Wall Angels
1
10 reps
-
4C
Scapular Push Up
1
10 reps
-
4D
Neck Rotations
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
35 mins
-
2A
90/90
1
20 reps
-
2B
Cat Cow Stretch
1
15 reps
-
2C
World's Greatest Stretch
1
10 reps
-
2D
Fire Hydrants
1
10 reps
-
3A
Deep Squat Hold With Rocking
1
20 reps
-
3B
Lizard Lunge
1
15 reps
-
3C
Ankle Scoops
1
10 reps
-
3D
Seated Goodmorings
1
15 reps
-
4A
Shoulder Dislocations W/ Band
1
20 reps
-
4B
Wall Angels
1
10 reps
-
4C
Scapular Push Up
1
10 reps
-
4D
Neck Rotations
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
-
2A
90/90
1
20 reps
-
2B
Cat Cow Stretch
1
15 reps
-
2C
World's Greatest Stretch
1
10 reps
-
2D
Fire Hydrants
1
10 reps
-
3A
Deep Squat Hold With Rocking
1
20 reps
-
3B
Lizard Lunge
1
15 reps
-
3C
Ankle Scoops
1
10 reps
-
3D
Seated Goodmorings
1
15 reps
-
4A
Shoulder Dislocations W/ Band
1
20 reps
-
4B
Wall Angels
1
10 reps
-
4C
Scapular Push Up
1
10 reps
-
4D
Neck Rotations
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45 mins
-
2A
90/90
1
20 reps
-
2B
Cat Cow Stretch
1
15 reps
-
2C
World's Greatest Stretch
1
10 reps
-
2D
Fire Hydrants
1
10 reps
-
3A
Deep Squat Hold With Rocking
1
20 reps
-
3B
Lizard Lunge
1
15 reps
-
3C
Ankle Scoops
1
10 reps
-
3D
Seated Goodmorings
1
15 reps
-
4A
Shoulder Dislocations W/ Band
1
20 reps
-
4B
Wall Angels
1
10 reps
-
4C
Scapular Push Up
1
10 reps
-
4D
Neck Rotations
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
-
2A
Lat Pulldown (Close Grip)
4
12 reps
-
2B
Rear Delt Fly (Dumbbell)
4
15 reps
-
3
Banded Shoulder Extensions
4
12 reps
-
4A
Pullover (Dumbbell)
4
12 reps
-
4B
Shrug (Dumbbell)
4
20 reps
-
5A
Zottman Curl In Deep Lunge
3
10 reps
-
5B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
-
2A
Lat Pulldown (Close Grip)
4
12 reps
-
2B
Rear Delt Fly (Dumbbell)
4
15 reps
-
3
Banded Shoulder Extensions
4
12 reps
-
4A
Pullover (Dumbbell)
4
12 reps
-
4B
Shrug (Dumbbell)
4
20 reps
-
5A
Zottman Curl In Deep Lunge
3
10 reps
-
5B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2A
Lat Pulldown (Close Grip)
4
10 reps
-
2B
Rear Delt Fly (Dumbbell)
4
12 reps
-
3
Banded Shoulder Extensions
4
10 reps
-
4A
Pullover (Dumbbell)
4
10 reps
-
4B
Shrug (Dumbbell)
4
15 reps
-
5A
Zottman Curl In Deep Lunge
3
10 reps
-
5B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2A
Lat Pulldown (Close Grip)
4
10 reps
-
2B
Rear Delt Fly (Dumbbell)
4
12 reps
-
3
Banded Shoulder Extensions
4
10 reps
-
4A
Pullover (Dumbbell)
4
10 reps
-
4B
Shrug (Dumbbell)
4
15 reps
-
5A
Zottman Curl In Deep Lunge
3
10 reps
-
5B
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Walk
6
1 mins
-
1B
Sprint
6
0.5 mins
-
2A
Shoulder Dislocations W/ Band
1
15 reps
-
2B
Inchworm To World'S Greatest
1
10 reps
-
2C
Calf Smash
1
1 mins
-
2D
Assisted Side Lunge
1
15 reps
-
2E
Ankle Inv/Ev
1
10 reps
-
2F
Heel Walks Fwd/Bck
1
10 reps
-
2G
Knee To Wall
1
12 reps
-
2H
Runner'S Lunge To Lizard Pose
1
10 reps
-
2I
Elevated Pigeon Stretch
1
10 reps
-
2J
T Pose
1
10 reps
-
2K
Cat Cow Stretch
1
15 reps
-
2L
Neck Rotations
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Walk
8
1 mins
-
1B
Sprint
8
0.5 mins
-
2A
Shoulder Dislocations W/ Band
1
15 reps
-
2B
Inchworm To World'S Greatest
1
10 reps
-
2C
Calf Smash
1
1 mins
-
2D
Assisted Side Lunge
1
15 reps
-
2E
Ankle Inv/Ev
1
10 reps
-
2F
Heel Walks Fwd/Bck
1
10 reps
-
2G
Knee To Wall
1
12 reps
-
2H
Runner'S Lunge To Lizard Pose
1
10 reps
-
2I
Elevated Pigeon Stretch
1
10 reps
-
2J
T Pose
1
10 reps
-
2K
Cat Cow Stretch
1
15 reps
-
2L
Neck Rotations
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
100m Sprint
5
1 reps
-
1B
Walk
5
2 mins
-
2A
Shoulder Dislocations W/ Band
1
15 reps
-
2B
Inchworm To World'S Greatest
1
10 reps
-
2C
Calf Smash
1
1 mins
-
2D
Assisted Side Lunge
1
15 reps
-
2E
Ankle Inv/Ev
1
10 reps
-
2F
Heel Walks Fwd/Bck
1
10 reps
-
2G
Knee To Wall
1
12 reps
-
2H
Runner'S Lunge To Lizard Pose
1
10 reps
-
2I
Elevated Pigeon Stretch
1
10 reps
-
2J
T Pose
1
10 reps
-
2K
Cat Cow Stretch
1
15 reps
-
2L
Neck Rotations
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
100m Sprint
6
1 reps
-
1B
Walk
6
2 mins
-
2A
Shoulder Dislocations W/ Band
1
15 reps
-
2B
Inchworm To World'S Greatest
1
10 reps
-
2C
Calf Smash
1
1 mins
-
2D
Assisted Side Lunge
1
15 reps
-
2E
Ankle Inv/Ev
1
10 reps
-
2F
Heel Walks Fwd/Bck
1
10 reps
-
2G
Knee To Wall
1
12 reps
-
2H
Runner'S Lunge To Lizard Pose
1
10 reps
-
2I
Elevated Pigeon Stretch
1
10 reps
-
2J
T Pose
1
10 reps
-
2K
Cat Cow Stretch
1
15 reps
-
2L
Neck Rotations
1
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat W/ Elevated Heels
4
10 reps
-
2A
Stiff Leg Deadlift
4
12 reps
-
2B
ATG Split Squat
4
12 reps
-
3
Curtsy Lunge
4
10 reps
-
4A
Glute Bridge (Barbell)
4
12 reps
-
4B
Bent Knee Single Calf Raise
4
15 reps
-
5
Landmine Oblique Twist
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat W/ Elevated Heels
4
10 reps
-
2A
Stiff Leg Deadlift
4
12 reps
-
2B
ATG Split Squat
4
12 reps
-
3
Curtsy Lunge
4
10 reps
-
4A
Glute Bridge (Barbell)
4
12 reps
-
4B
Bent Knee Single Calf Raise
4
15 reps
-
5
Landmine Oblique Twist
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat W/ Elevated Heels
4
8 reps
-
2A
Stiff Leg Deadlift
4
10 reps
-
2B
ATG Split Squat
4
10 reps
-
3
Curtsy Lunge
4
8 reps
-
4A
Glute Bridge (Barbell)
4
10 reps
-
4B
Bent Knee Single Calf Raise
4
12 reps
-
5
Landmine Oblique Twist
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat W/ Elevated Heels
4
8 reps
-
2A
Stiff Leg Deadlift
4
10 reps
-
2B
ATG Split Squat
4
10 reps
-
3
Curtsy Lunge
4
8 reps
-
4A
Glute Bridge (Barbell)
4
10 reps
-
4B
Bent Knee Single Calf Raise
4
12 reps
-
5
Landmine Oblique Twist
3
20 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
-
2A
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
-
2B
Plate Squeeze Incline Press
4 Sets
15 Reps
-
3
Z-Sit Shoulder Press
4 Sets
12 Reps
-
4A
Skull Crusher (Barbell)
4 Sets
15 Reps
-
4B
Lateral Raise (Dumbbell)
4 Sets
15 Reps
-
5A
Around The World
3 Sets
20 Reps
-
5B
Pallof Press
3 Sets
10 Reps
-
Day 2
1
Cardio (Zone 2)
1 Set
30 mins
-
2A
90/90
1 Set
20 Reps
-
2B
Cat Cow Stretch
1 Set
15 Reps
-
2C
World's Greatest Stretch
1 Set
10 Reps
-
2D
Fire Hydrants
1 Set
10 Reps
-
3A
Deep Squat Hold With Rocking
1 Set
20 Reps
-
3B
Lizard Lunge
1 Set
15 Reps
-
3C
Ankle Scoops
1 Set
10 Reps
-
3D
Seated Goodmorings
1 Set
15 Reps
-
4A
Shoulder Dislocations W/ Band
1 Set
20 Reps
-
4B
Wall Angels
1 Set
10 Reps
-
4C
Scapular Push Up
1 Set
10 Reps
-
4D
Neck Rotations
1 Set
20 Reps
-
Day 3
1
Bent Over Row (Barbell)
4 Sets
10 Reps
-
2A
Lat Pulldown (Close Grip)
4 Sets
12 Reps
-
2B
Rear Delt Fly (Dumbbell)
4 Sets
15 Reps
-
3
Banded Shoulder Extensions
4 Sets
12 Reps
-
4A
Pullover (Dumbbell)
4 Sets
12 Reps
-
4B
Shrug (Dumbbell)
4 Sets
20 Reps
-
5A
Zottman Curl In Deep Lunge
3 Sets
10 Reps
-
5B
Hanging Leg Raise
3 Sets
AMRAP
-
Day 4
1A
Walk
6 Sets
1 mins
-
1B
Sprint
6 Sets
0.5 mins
-
2A
Shoulder Dislocations W/ Band
1 Set
15 Reps
-
2B
Inchworm To World'S Greatest
1 Set
10 Reps
-
2C
Calf Smash
1 Set
1 mins
-
2D
Assisted Side Lunge
1 Set
15 Reps
-
2E
Ankle Inv/Ev
1 Set
10 Reps
-
2F
Heel Walks Fwd/Bck
1 Set
10 Reps
-
2G
Knee To Wall
1 Set
12 Reps
-
2H
Runner'S Lunge To Lizard Pose
1 Set
10 Reps
-
2I
Elevated Pigeon Stretch
1 Set
10 Reps
-
2J
T Pose
1 Set
10 Reps
-
2K
Cat Cow Stretch
1 Set
15 Reps
-
2L
Neck Rotations
1 Set
20 Reps
-
Day 5
1
Front Squat W/ Elevated Heels
4 Sets
10 Reps
-
2A
Stiff Leg Deadlift
4 Sets
12 Reps
-
2B
ATG Split Squat
4 Sets
12 Reps
-
3
Curtsy Lunge
4 Sets
10 Reps
-
4A
Glute Bridge (Barbell)
4 Sets
12 Reps
-
4B
Bent Knee Single Calf Raise
4 Sets
15 Reps
-
5
Landmine Oblique Twist
3 Sets
20 Reps
-