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BoostcampPNG

4 Day BJJ and Striking Split

by Manu Valdes
2 athletes joined

Program Description

Movie to intermediate plan meant to improve martial arts performance.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 11, 2025 10:22
  • Last Edited
    Jan 12, 2025 03:50
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
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)
4
5-6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-9 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
4
Leg Press
3
12-13 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 7
6
Hanging Leg Raise
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-9 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
4
Leg Press
3
12-13 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 7
6
Hanging Leg Raise
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-9 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
4
Leg Press
3
12-13 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 7
6
Hanging Leg Raise
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-9 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
4
Leg Press
3
12-13 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 7
6
Hanging Leg Raise
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
9-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Press
3
13-14 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 7
6
Hanging Leg Raise
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
9-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Press
3
13-14 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 7
6
Hanging Leg Raise
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
9-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Press
3
13-14 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 7
6
Hanging Leg Raise
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
9-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Press
3
13-14 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 7
6
Hanging Leg Raise
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 8
4
Leg Press
3
14-15 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 7
6
Hanging Leg Raise
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 8
4
Leg Press
3
14-15 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 7
6
Hanging Leg Raise
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 8
4
Leg Press
3
14-15 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 7
6
Hanging Leg Raise
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 8
4
Leg Press
3
14-15 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 7
6
Hanging Leg Raise
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-6 reps
RPE 7
2
Overhead Press (Barbell)
3
8-9 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
4
Lateral Raise (Cable)
3
15-20 reps
RPE 7
5
Skull Crusher (Barbell)
3
12-13 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-6 reps
RPE 7
2
Overhead Press (Barbell)
3
8-9 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
4
Lateral Raise (Cable)
3
15-20 reps
RPE 7
5
Skull Crusher (Barbell)
3
12-13 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-6 reps
RPE 7
2
Overhead Press (Barbell)
3
8-9 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
4
Lateral Raise (Cable)
3
15-20 reps
RPE 7
5
Skull Crusher (Barbell)
3
12-13 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-6 reps
RPE 7
2
Overhead Press (Barbell)
3
8-9 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
4
Lateral Raise (Cable)
3
15-20 reps
RPE 7
5
Skull Crusher (Barbell)
3
12-13 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Overhead Press (Barbell)
3
9-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lateral Raise (Cable)
3
15-20 reps
RPE 7
5
Skull Crusher (Barbell)
3
13-14 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Overhead Press (Barbell)
3
9-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lateral Raise (Cable)
3
15-20 reps
RPE 7
5
Skull Crusher (Barbell)
3
13-14 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Overhead Press (Barbell)
3
9-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lateral Raise (Cable)
3
15-20 reps
RPE 7
5
Skull Crusher (Barbell)
3
13-14 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Overhead Press (Barbell)
3
9-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lateral Raise (Cable)
3
15-20 reps
RPE 7
5
Skull Crusher (Barbell)
3
13-14 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Overhead Press (Barbell)
3
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
4
Lateral Raise (Cable)
3
15-20 reps
RPE 7
5
Skull Crusher (Barbell)
3
14-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Overhead Press (Barbell)
3
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
4
Lateral Raise (Cable)
3
15-20 reps
RPE 7
5
Skull Crusher (Barbell)
3
14-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Overhead Press (Barbell)
3
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
4
Lateral Raise (Cable)
3
15-20 reps
RPE 7
5
Skull Crusher (Barbell)
3
14-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Overhead Press (Barbell)
3
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
4
Lateral Raise (Cable)
3
15-20 reps
RPE 7
5
Skull Crusher (Barbell)
3
14-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
RPE 7
2
Pull-Up (Weighted)
3
6-7 reps
RPE 7
3
Barbell Row
3
8-9 reps
RPE 7
4
Face Pull
3
15-20 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-13 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
RPE 7
2
Pull-Up (Weighted)
3
6-7 reps
RPE 7
3
Barbell Row
3
8-9 reps
RPE 7
4
Face Pull
3
15-20 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-13 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
RPE 7
2
Pull-Up (Weighted)
3
6-7 reps
RPE 7
3
Barbell Row
3
8-9 reps
RPE 7
4
Face Pull
3
15-20 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-13 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
RPE 7
2
Pull-Up (Weighted)
3
6-7 reps
RPE 7
3
Barbell Row
3
8-9 reps
RPE 7
4
Face Pull
3
15-20 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-13 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
7-8 reps
RPE 8
3
Barbell Row
3
9-10 reps
RPE 8
4
Face Pull
3
15-20 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
13-14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
7-8 reps
RPE 8
3
Barbell Row
3
9-10 reps
RPE 8
4
Face Pull
3
15-20 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
13-14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
7-8 reps
RPE 8
3
Barbell Row
3
9-10 reps
RPE 8
4
Face Pull
3
15-20 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
13-14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
7-8 reps
RPE 8
3
Barbell Row
3
9-10 reps
RPE 8
4
Face Pull
3
15-20 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
13-14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
RPE 8
2
Pull-Up (Weighted)
3
8-10 reps
RPE 8
3
Barbell Row
3
10-12 reps
RPE 8
4
Face Pull
3
15-20 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
14-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
RPE 8
2
Pull-Up (Weighted)
3
8-10 reps
RPE 8
3
Barbell Row
3
10-12 reps
RPE 8
4
Face Pull
3
15-20 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
14-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
RPE 8
2
Pull-Up (Weighted)
3
8-10 reps
RPE 8
3
Barbell Row
3
10-12 reps
RPE 8
4
Face Pull
3
15-20 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
14-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
RPE 8
2
Pull-Up (Weighted)
3
8-10 reps
RPE 8
3
Barbell Row
3
10-12 reps
RPE 8
4
Face Pull
3
15-20 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
14-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-7 reps
RPE 7
2
Dip (Weighted)
3
8-9 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
8-9 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
5
Wood Chop
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-7 reps
RPE 7
2
Dip (Weighted)
3
8-9 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
8-9 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
5
Wood Chop
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-7 reps
RPE 7
2
Dip (Weighted)
3
8-9 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
8-9 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
5
Wood Chop
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-7 reps
RPE 7
2
Dip (Weighted)
3
8-9 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
8-9 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
5
Wood Chop
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
7-8 reps
RPE 8
2
Dip (Weighted)
3
9-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
9-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
5
Wood Chop
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
7-8 reps
RPE 8
2
Dip (Weighted)
3
9-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
9-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
5
Wood Chop
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
7-8 reps
RPE 8
2
Dip (Weighted)
3
9-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
9-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
5
Wood Chop
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
7-8 reps
RPE 8
2
Dip (Weighted)
3
9-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
9-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
5
Wood Chop
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
7-8 reps
RPE 8
2
Dip (Weighted)
3
9-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
9-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
5
Wood Chop
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
7-8 reps
RPE 8
2
Dip (Weighted)
3
9-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
9-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
5
Wood Chop
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
7-8 reps
RPE 8
2
Dip (Weighted)
3
9-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
9-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
5
Wood Chop
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
7-8 reps
RPE 8
2
Dip (Weighted)
3
9-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
9-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
5
Wood Chop
3
12-15 reps
RPE 7
Week 1
1 / 12 Weeks
Day 4
1
Front Squat (Barbell)
4 Sets
6-7 Reps
@7
2
Dip (Weighted)
3 Sets
8-9 Reps
@7
3
Chest Supported Row (Dumbbell)
3 Sets
8-9 Reps
@7
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@7
5
Wood Chop
3 Sets
12-15 Reps
@7
Day 1
1
Squat (Barbell)
4 Sets
5-6 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
8-9 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@7
4
Leg Press
3 Sets
12-13 Reps
@7
5
Standing Calf Raise
3 Sets
15-20 Reps
@7
6
Hanging Leg Raise
3 Sets
12-15 Reps
@7
Day 2
1
Bench Press (Barbell)
4 Sets
5-6 Reps
@7
2
Overhead Press (Barbell)
3 Sets
8-9 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@7
4
Lateral Raise (Cable)
3 Sets
15-20 Reps
@7
5
Skull Crusher (Barbell)
3 Sets
12-13 Reps
@7
Day 3
1
Deadlift (Barbell)
4 Sets
5-6 Reps
@7
2
Pull-Up (Weighted)
3 Sets
6-7 Reps
@7
3
Barbell Row
3 Sets
8-9 Reps
@7
4
Face Pull
3 Sets
15-20 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
12-13 Reps
@7