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Brazilean Jiujitsu + Hypertrophy

by Andre Francisco
2 athletes joined

Program Description

Hypertrophy training from Novice to Intermidiet Athletes that simultaneously want to encorporate other athletic endevors, like BJJ and MMA This training plan comes from my own bias personal experience as a gym Hypertrophy practicioner of 10 years and Jiujitsu practicioner of 2 years. Focus on compound movements as the main building block for strength gain, as well as on isolated training for other less focused important strength for the sport of Jiujitsu

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 03, 2024 02:59
  • Last Edited
    Nov 24, 2024 07:54
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ON THE BOOSTCAMP APP FOR FREE
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7.5
2
Lunge (Dumbbell)
3
12 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7.5
2
Lunge (Dumbbell)
3
12 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7.5
2
Lunge (Dumbbell)
3
12 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7.5
2
Lunge (Dumbbell)
3
12 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7.5
2
Lunge (Dumbbell)
3
12 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7.5
2
Lunge (Dumbbell)
3
12 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7.5
2
Lunge (Dumbbell)
3
12 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7.5
2
Lunge (Dumbbell)
3
12 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7.5
2
Lunge (Dumbbell)
3
12 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7.5
2
Lunge (Dumbbell)
3
12 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7.5
2
Lunge (Dumbbell)
3
12 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7.5
2
Lunge (Dumbbell)
3
12 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Leg Curl
3
11 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
4
11 reps
RPE 8
6
Shoulder Press (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Leg Curl
3
11 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
4
11 reps
RPE 8
6
Shoulder Press (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Leg Curl
3
11 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
4
11 reps
RPE 8
6
Shoulder Press (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Leg Curl
3
11 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
4
11 reps
RPE 8
6
Shoulder Press (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Leg Curl
3
11 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
4
11 reps
RPE 8
6
Shoulder Press (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Leg Curl
3
11 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
4
11 reps
RPE 8
6
Shoulder Press (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Leg Curl
3
11 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
4
11 reps
RPE 8
6
Shoulder Press (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Leg Curl
3
11 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
4
11 reps
RPE 8
6
Shoulder Press (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Leg Curl
3
11 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
4
11 reps
RPE 8
6
Shoulder Press (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Leg Curl
3
11 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
4
11 reps
RPE 8
6
Shoulder Press (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Leg Curl
3
11 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
4
11 reps
RPE 8
6
Shoulder Press (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Leg Curl
3
11 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
4
11 reps
RPE 8
6
Shoulder Press (Machine)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
3
Shoulder Press (Machine)
3
12 reps
RPE 7
4
Leg Extension
3
11 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Incline Curl (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
3
Shoulder Press (Machine)
3
12 reps
RPE 7
4
Leg Extension
3
11 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Incline Curl (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
3
Shoulder Press (Machine)
3
12 reps
RPE 7
4
Leg Extension
3
11 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Incline Curl (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
3
Shoulder Press (Machine)
3
12 reps
RPE 7
4
Leg Extension
3
11 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Incline Curl (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
3
Shoulder Press (Machine)
3
12 reps
RPE 7
4
Leg Extension
3
11 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Incline Curl (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
3
Shoulder Press (Machine)
3
12 reps
RPE 7
4
Leg Extension
3
11 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Incline Curl (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
3
Shoulder Press (Machine)
3
12 reps
RPE 7
4
Leg Extension
3
11 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Incline Curl (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
3
Shoulder Press (Machine)
3
12 reps
RPE 7
4
Leg Extension
3
11 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Incline Curl (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
3
Shoulder Press (Machine)
3
12 reps
RPE 7
4
Leg Extension
3
11 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Incline Curl (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
3
Shoulder Press (Machine)
3
12 reps
RPE 7
4
Leg Extension
3
11 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Incline Curl (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
3
Shoulder Press (Machine)
3
12 reps
RPE 7
4
Leg Extension
3
11 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Incline Curl (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
3
Shoulder Press (Machine)
3
12 reps
RPE 7
4
Leg Extension
3
11 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Incline Curl (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7
4
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7
4
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7
4
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7
4
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7
4
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7
4
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7
4
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7
4
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7
4
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7
4
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7
4
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7
4
Tricep Extension (Cable)
3
10 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
@7.5
2
Lunge (Dumbbell)
3 Sets
12 Reps
@8
3
Leg Extension
3 Sets
10 Reps
@7.5
4
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
10 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
6
Incline Curl (Dumbbell)
3 Sets
10 Reps
@7.5
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
@7.5
2
Chest Press (Machine)
3 Sets
12 Reps
@8
3
Leg Curl
3 Sets
11 Reps
@8
4
Tricep Extension (Cable)
3 Sets
10 Reps
@8
5
Bicep Curl (Cable)
4 Sets
11 Reps
@8
6
Shoulder Press (Machine)
3 Sets
12 Reps
@7
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
@7.5
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@7.5
3
Shoulder Press (Machine)
3 Sets
12 Reps
@7
4
Leg Extension
3 Sets
11 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
6
Incline Curl (Dumbbell)
3 Sets
10 Reps
@7
Day 4
1
Pull-Up (Weighted)
3 Sets
10 Reps
@8
2
Lat Pulldown
3 Sets
10 Reps
@7
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@7
4
Tricep Extension (Cable)
3 Sets
10 Reps
@8