Iron & Blood - BJJ & Strength programming (1)

IRON & BLOOD: A 12-WEEK STRENGTH & DOMINANCE PROGRAM

The Purpose of Iron & Blood

This isn’t some feel-good, pump-chasing bullshit designed to stroke egos and fill mirrors with hollow muscle. "Iron & Blood" is a battle-forged system for those who want power that bends steel, endurance that outlasts pain, and a body built for war. This is about strength that doesn’t quit, grip that breaks bones, and a frame that won’t fold under pressure.

You are not here to be soft. Your arms should be like a Space Marine’s—primed for tearing limbs from sockets. Your back should be like an iron bridge, unyielding under pressure. Your legs should move with the power of a siege engine, built to carry you through war, hardship, and suffering.

This isn’t a program for posers, weekend warriors, or cowards who make excuses. It’s for those who understand that strength is earned in blood, sweat, and suffering, that power isn’t given—it’s taken. You will lift, fight, and forge yourself into something bigger, harder, and more brutal than the version of you that started.

There is no aesthetic pursuit here—only the ruthless accumulation of ability. Strength, endurance, power, and grit. A body that can take abuse and keep going, a mind that doesn't flinch at hardship.

The weak are crushed under the weight of battle.The strong endure.And the strongest? They conquer.

12-Week Training Cycle: 4 Waves of 3 Weeks

"Iron & Blood" runs on a 12-week cycle, structured into four distinct 3-week waves, each designed to progressively build strength, size, and durability while ensuring peak performance in BJJ and grappling.

Each 3-week wave increases intensity and loading, allowing for steady strength gains without burning out. The final 3-week phase (Weeks 10-12) functions as a controlled peak, sharpening top-end strength while maintaining muscle mass and endurance.

Periodization Structure

Weeks 1-3

Main Lifts: 4x5 → Last set AMRAP → Backoff AMRAP @70%

Accessory Work: Hypertrophy-focused, 3-4 sets

Weeks 4-6

Main Lifts: 4x4 → Last set AMRAP → Backoff AMRAP @70%

Accessory Work: Same as Weeks 1-3

Weeks 7-9

Main Lifts: 5x3 → Last set AMRAP → Backoff AMRAP @70%

Accessory Work: Same as before

Weeks 10-12 (Mini Peak Phase)

Week 10: 6x2 → Last set AMRAP → Backoff AMRAP @70%

Week 11: 5x1 → Last set AMRAP → Backoff AMRAP @70%

Week 12: 1x1 (Heavy Single, Not Max) → Backoff AMRAP @70%

Program Assumptions: Strength, Grappling & Cardio

This program is designed for combat athletes, specifically those training BJJ or another form of grappling multiple times per week. It assumes that in addition to 3 dedicated strength sessions, you are also:✅ Training BJJ/Grappling 2-4+ times per week✅ Performing some form of conditioning (running, rowing, sled work, assault bike, etc.)✅ Balancing strength, endurance, and recovery for maximal performance

If you are only lifting and not training combat sports, you may be leaving potential athleticism on the table. However, the program can still fun

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Incline Bench Press (Dumbbell)

Bench Press (Close Grip)

Lateral Raise (Dumbbell)

Neck Extension

Neck Flexion

Deadlift (Barbell)

Dumbbell Row

Chin-Up (Weighted)

Fat Grip Dumbell Hold

High Bar Squat (Barbell)

Zercher Squat (Barbell)

Pull-Up (Band)

Hanging Leg Raise

Wrist Curls

0 reviews for Iron & Blood - BJJ & Strength programming (1)