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Push Pull and Legs Strenght Training and BJJ

by Sérgio A.
1 athletes joined
5.0
(1 rating)

Program Description

Programa treino 3 dias e 2 cardio com o BJJ, numa faixa de esforço entre 7-9 RPE Exercícios com 2 sets devem ter 2 sets de aquecimento

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 02, 2024 04:36
  • Last Edited
    Jan 12, 2025 03:52
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ON THE BOOSTCAMP APP FOR FREE
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Shoulder Press (Machine)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
3
Chest Press (Machine)
3
10-12 reps
RPE 8
4
Lateral Raise (Machine)
3
10-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6
Seated Dip (Machine)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Shoulder Press (Machine)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
3
Chest Press (Machine)
3
10-12 reps
RPE 8
4
Lateral Raise (Machine)
3
10-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6
Seated Dip (Machine)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Shoulder Press (Machine)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
3
Chest Press (Machine)
3
10-12 reps
RPE 8
4
Lateral Raise (Machine)
3
10-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6
Seated Dip (Machine)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Shoulder Press (Machine)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
3
Chest Press (Machine)
3
10-12 reps
RPE 8
4
Lateral Raise (Machine)
3
10-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6
Seated Dip (Machine)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Shoulder Press (Machine)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
3
Chest Press (Machine)
3
10-12 reps
RPE 8
4
Lateral Raise (Machine)
3
10-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6
Seated Dip (Machine)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Shoulder Press (Machine)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
3
Chest Press (Machine)
3
10-12 reps
RPE 8
4
Lateral Raise (Machine)
3
10-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6
Seated Dip (Machine)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Shoulder Press (Machine)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
3
Chest Press (Machine)
3
10-12 reps
RPE 8
4
Lateral Raise (Machine)
3
10-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6
Seated Dip (Machine)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Shoulder Press (Machine)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
3
Chest Press (Machine)
3
10-12 reps
RPE 8
4
Lateral Raise (Machine)
3
10-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6
Seated Dip (Machine)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Single Arm Iso Row
3
6-12 reps
RPE 8
3
Rack Pull (Barbell)
2
8-10 reps
RPE 8
4
Single Arm Row (Cable)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6
Preacher Curl (EZ Bar)
2
1
6-10 reps
12-15 reps
RPE 8
RPE 8
7
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Single Arm Iso Row
3
6-12 reps
RPE 8
3
Rack Pull (Barbell)
2
8-10 reps
RPE 8
4
Single Arm Row (Cable)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6
Preacher Curl (EZ Bar)
2
1
6-10 reps
12-15 reps
RPE 8
RPE 8
7
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Single Arm Iso Row
3
6-12 reps
RPE 8
3
Rack Pull (Barbell)
2
8-10 reps
RPE 8
4
Single Arm Row (Cable)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6
Preacher Curl (EZ Bar)
2
1
6-10 reps
12-15 reps
RPE 8
RPE 8
7
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Single Arm Iso Row
3
6-12 reps
RPE 8
3
Rack Pull (Barbell)
2
8-10 reps
RPE 8
4
Single Arm Row (Cable)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6
Preacher Curl (EZ Bar)
2
1
6-10 reps
12-15 reps
RPE 8
RPE 8
7
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Single Arm Iso Row
3
6-12 reps
RPE 8
3
Rack Pull (Barbell)
2
8-10 reps
RPE 8
4
Single Arm Row (Cable)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6
Preacher Curl (EZ Bar)
2
1
6-10 reps
12-15 reps
RPE 8
RPE 8
7
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Single Arm Iso Row
3
6-12 reps
RPE 8
3
Rack Pull (Barbell)
2
8-10 reps
RPE 8
4
Single Arm Row (Cable)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6
Preacher Curl (EZ Bar)
2
1
6-10 reps
12-15 reps
RPE 8
RPE 8
7
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Single Arm Iso Row
3
6-12 reps
RPE 8
3
Rack Pull (Barbell)
2
8-10 reps
RPE 8
4
Single Arm Row (Cable)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6
Preacher Curl (EZ Bar)
2
1
6-10 reps
12-15 reps
RPE 8
RPE 8
7
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Single Arm Iso Row
3
6-12 reps
RPE 8
3
Rack Pull (Barbell)
2
8-10 reps
RPE 8
4
Single Arm Row (Cable)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6
Preacher Curl (EZ Bar)
2
1
6-10 reps
12-15 reps
RPE 8
RPE 8
7
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
30 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8
3
Hip Abductor (Machine)
2
1
12-15 reps
12-20 reps
RPE 8
RPE 8
4
Hack Squat
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
5
Leg Press (45 Degrees)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
6
Lying Leg Curl
3
12-15 reps
RPE 8
7
Seated Calf Raise
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
30 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8
3
Hip Abductor (Machine)
2
1
12-15 reps
12-20 reps
RPE 8
RPE 8
4
Hack Squat
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
5
Leg Press (45 Degrees)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
6
Lying Leg Curl
3
12-15 reps
RPE 8
7
Seated Calf Raise
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
30 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8
3
Hip Abductor (Machine)
2
1
12-15 reps
12-20 reps
RPE 8
RPE 8
4
Hack Squat
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
5
Leg Press (45 Degrees)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
6
Lying Leg Curl
3
12-15 reps
RPE 8
7
Seated Calf Raise
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
30 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8
3
Hip Abductor (Machine)
2
1
12-15 reps
12-20 reps
RPE 8
RPE 8
4
Hack Squat
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
5
Leg Press (45 Degrees)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
6
Lying Leg Curl
3
12-15 reps
RPE 8
7
Seated Calf Raise
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
30 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8
3
Hip Abductor (Machine)
2
1
12-15 reps
12-20 reps
RPE 8
RPE 8
4
Hack Squat
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
5
Leg Press (45 Degrees)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
6
Lying Leg Curl
3
12-15 reps
RPE 8
7
Seated Calf Raise
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
30 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8
3
Hip Abductor (Machine)
2
1
12-15 reps
12-20 reps
RPE 8
RPE 8
4
Hack Squat
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
5
Leg Press (45 Degrees)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
6
Lying Leg Curl
3
12-15 reps
RPE 8
7
Seated Calf Raise
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
30 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8
3
Hip Abductor (Machine)
2
1
12-15 reps
12-20 reps
RPE 8
RPE 8
4
Hack Squat
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
5
Leg Press (45 Degrees)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
6
Lying Leg Curl
3
12-15 reps
RPE 8
7
Seated Calf Raise
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
30 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8
3
Hip Abductor (Machine)
2
1
12-15 reps
12-20 reps
RPE 8
RPE 8
4
Hack Squat
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
5
Leg Press (45 Degrees)
2
1
6-9 reps
12-15 reps
RPE 8
RPE 8
6
Lying Leg Curl
3
12-15 reps
RPE 8
7
Seated Calf Raise
3
15-20 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Incline Chest Press (Machine)
2 Sets
1 Set
6-9 Reps
12-15 Reps
@8
@8
2
Shoulder Press (Machine)
2 Sets
1 Set
6-9 Reps
12-15 Reps
@8
@8
3
Chest Press (Machine)
3 Sets
10-12 Reps
@8
4
Lateral Raise (Machine)
3 Sets
10-12 Reps
@8
5
Pec Deck (Machine)
3 Sets
12-15 Reps
@8
6
Seated Dip (Machine)
1 Set
1 Set
6-9 Reps
12-15 Reps
@8
@8
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8
Day 2
1
Cardio
1 Set
60 mins
@8
Day 3
1
Lat Pulldown
2 Sets
1 Set
6-9 Reps
12-15 Reps
@8
@8
2
Single Arm Iso Row
3 Sets
6-12 Reps
@8
3
Rack Pull (Barbell)
2 Sets
8-10 Reps
@8
4
Single Arm Row (Cable)
2 Sets
1 Set
6-9 Reps
12-15 Reps
@8
@8
5
Reverse Pec Deck
3 Sets
12-15 Reps
@8
6
Preacher Curl (EZ Bar)
2 Sets
1 Set
6-10 Reps
12-15 Reps
@8
@8
7
Bicep Curl (Cable)
3 Sets
10-12 Reps
@8
Day 4
1
Cardio
1 Set
60 mins
@8
Day 5
1
Walking Lunge (Dumbbell)
3 Sets
30 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
@8
3
Hip Abductor (Machine)
2 Sets
1 Set
12-15 Reps
12-20 Reps
@8
@8
4
Hack Squat
2 Sets
1 Set
6-9 Reps
12-15 Reps
@8
@8
5
Leg Press (45 Degrees)
2 Sets
1 Set
6-9 Reps
12-15 Reps
@8
@8
6
Lying Leg Curl
3 Sets
12-15 Reps
@8
7
Seated Calf Raise
3 Sets
15-20 Reps
@8