Program Description
Help with strength and conditioning for BJJ or Other Martial Arts
Program Overview
- LevelNovice, Intermediate
- GoalAthletics, Muscle & Sculpting, Bodyweight Fitness
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedMar 22, 2024 03:36
- Last EditedAug 14, 2024 07:28
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
12 reps
1B
Jump Rope
1
AMRAP
1C
Box Jump
1
12 reps
2A
Ring Push Up
1
AMRAP
2B
Hindu Squat
1
AMRAP
2C
Prison Chin-up
1
AMRAP
2D
Neck Bridge
1
AMRAP
2E
Superman
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
12 reps
1B
Jump Rope
1
AMRAP
1C
Box Jump
1
12 reps
2A
Ring Push Up
1
AMRAP
2B
Hindu Squat
1
AMRAP
2C
Prison Chin-up
1
AMRAP
2D
Neck Bridge
1
AMRAP
2E
Superman
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
12 reps
1B
Jump Rope
1
AMRAP
1C
Box Jump
1
12 reps
2A
Ring Push Up
1
AMRAP
2B
Hindu Squat
1
AMRAP
2C
Prison Chin-up
1
AMRAP
2D
Neck Bridge
1
AMRAP
2E
Superman
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
12 reps
1B
Jump Rope
1
AMRAP
1C
Box Jump
1
12 reps
2A
Ring Push Up
1
AMRAP
2B
Hindu Squat
1
AMRAP
2C
Prison Chin-up
1
AMRAP
2D
Neck Bridge
1
AMRAP
2E
Superman
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
12 reps
1B
Hindu Squat
1
12 reps
1C
Box Jump
1
12 reps
2A
Standing Shoulder Press (Dumbbell)
7
AMRAP
2B
Split Squat Jump
7
AMRAP
2C
Ring Row
7
AMRAP
2D
Decline Crunch (Weighted)
7
AMRAP
2E
Romanian Deadlift (Dumbbell)
7
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
12 reps
1B
Hindu Squat
1
12 reps
1C
Box Jump
1
12 reps
2A
Standing Shoulder Press (Dumbbell)
7
AMRAP
2B
Split Squat Jump
7
AMRAP
2C
Ring Row
7
AMRAP
2D
Decline Crunch (Weighted)
7
AMRAP
2E
Romanian Deadlift (Dumbbell)
7
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
12 reps
1B
Hindu Squat
1
12 reps
1C
Box Jump
1
12 reps
2A
Standing Shoulder Press (Dumbbell)
7
AMRAP
2B
Split Squat Jump
7
AMRAP
2C
Ring Row
7
AMRAP
2D
Decline Crunch (Weighted)
7
AMRAP
2E
Romanian Deadlift (Dumbbell)
7
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
12 reps
1B
Hindu Squat
1
12 reps
1C
Box Jump
1
12 reps
2A
Standing Shoulder Press (Dumbbell)
7
AMRAP
2B
Split Squat Jump
7
AMRAP
2C
Ring Row
7
AMRAP
2D
Decline Crunch (Weighted)
7
AMRAP
2E
Romanian Deadlift (Dumbbell)
7
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
12 reps
1B
Hindu Squat
1
12 reps
1C
Box Jump
1
12 reps
2A
Standing Shoulder Press (Dumbbell)
7
AMRAP
2B
Split Squat Jump
7
AMRAP
2C
Ring Row
7
AMRAP
2D
Decline Crunch (Weighted)
7
AMRAP
2E
Romanian Deadlift (Dumbbell)
7
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
12 reps
1B
Hindu Squat
1
12 reps
1C
Box Jump
1
12 reps
2A
Standing Shoulder Press (Dumbbell)
7
AMRAP
2B
Split Squat Jump
7
AMRAP
2C
Ring Row
7
AMRAP
2D
Decline Crunch (Weighted)
7
AMRAP
2E
Romanian Deadlift (Dumbbell)
7
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
12 reps
1B
Jump Rope
1
AMRAP
1C
Box Jump
1
12 reps
2A
Ring Push Up
1
AMRAP
2B
Hindu Squat
1
AMRAP
2C
Prison Chin-up
1
AMRAP
2D
Neck Bridge
1
AMRAP
2E
Superman
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
12 reps
1B
Hindu Squat
1
12 reps
1C
Box Jump
1
12 reps
2A
Standing Shoulder Press (Dumbbell)
7
AMRAP
2B
Split Squat Jump
7
AMRAP
2C
Ring Row
7
AMRAP
2D
Decline Crunch (Weighted)
7
AMRAP
2E
Romanian Deadlift (Dumbbell)
7
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
12 reps
1B
Jump Rope
1
AMRAP
1C
Box Jump
1
12 reps
2A
Ring Push Up
10
AMRAP
2B
Hindu Squat
10
AMRAP
2C
Prison Chin-up
10
AMRAP
2D
Neck Bridge
10
AMRAP
2E
Superman
10
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
12 reps
1B
Jump Rope
1
AMRAP
1C
Box Jump
1
12 reps
2A
Ring Push Up
1
AMRAP
2B
Hindu Squat
1
AMRAP
2C
Prison Chin-up
1
AMRAP
2D
Neck Bridge
1
AMRAP
2E
Superman
1
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
12 reps
1B
Hindu Squat
1
12 reps
1C
Box Jump
1
12 reps
2A
Standing Shoulder Press (Dumbbell)
7
AMRAP
2B
Split Squat Jump
7
AMRAP
2C
Ring Row
7
AMRAP
2D
Decline Crunch (Weighted)
7
AMRAP
2E
Romanian Deadlift (Dumbbell)
7
AMRAP
Week 1
1 / 4 Weeks
Day 3
1A
Burpee1 Set
12 Reps
1B
Hindu Squat1 Set
12 Reps
1C
Box Jump1 Set
12 Reps
2A
Standing Shoulder Press (Dumbbell)7 Sets
AMRAP
2B
Split Squat Jump7 Sets
AMRAP
2C
Ring Row7 Sets
AMRAP
2D
Decline Crunch (Weighted)7 Sets
AMRAP
2E
Romanian Deadlift (Dumbbell)7 Sets
AMRAP
Day 2
1A
Burpee1 Set
12 Reps
1B
Hindu Squat1 Set
12 Reps
1C
Box Jump1 Set
12 Reps
2A
Standing Shoulder Press (Dumbbell)7 Sets
AMRAP
2B
Split Squat Jump7 Sets
AMRAP
2C
Ring Row7 Sets
AMRAP
2D
Decline Crunch (Weighted)7 Sets
AMRAP
2E
Romanian Deadlift (Dumbbell)7 Sets
AMRAP
Day 1
1A
Burpee1 Set
12 Reps
1B
Jump Rope1 Set
AMRAP
1C
Box Jump1 Set
12 Reps
2A
Ring Push Up1 Set
AMRAP
2B
Hindu Squat1 Set
AMRAP
2C
Prison Chin-up1 Set
AMRAP
2D
Neck Bridge1 Set
AMRAP
2E
Superman1 Set
AMRAP
Day 4
1A
Burpee1 Set
12 Reps
1B
Jump Rope1 Set
AMRAP
1C
Box Jump1 Set
12 Reps
2A
Ring Push Up10 Sets
AMRAP
2B
Hindu Squat10 Sets
AMRAP
2C
Prison Chin-up10 Sets
AMRAP
2D
Neck Bridge10 Sets
AMRAP
2E
Superman10 Sets
AMRAP