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Haus Method - No BS BJJ Strength

by Jake H.
13 athletes joined

Program Description

Power and raw strength development for a direct carry over to Jiu Jitsu. Upper body will have more bodybuilding focused mass building exercises, while the lower body will prioritize raw strength and explosive power in sometime odd lifts.

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Athletics, Bodybuilding, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 30, 2024 12:30
  • Last Edited
    Nov 20, 2024 04:35
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-15 reps
RPE 9
2
Zercher Squat (Barbell)
3
3-5 reps
RPE 8
3
Power Clean
5
1-3 reps
RPE 9
4
Decline Crunch (Weighted)
3
8-15 reps
RPE 9
5
Step-Up (Weighted)
3
4-6 reps
RPE 9
6
Torq Sled push
3
2 mins
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-15 reps
RPE 9
2
Zercher Squat (Barbell)
3
3-5 reps
RPE 8
3
Power Clean
5
1-3 reps
RPE 9
4
Decline Crunch (Weighted)
3
8-15 reps
RPE 9
5
Step-Up (Weighted)
3
4-6 reps
RPE 9
6
Torq Sled push
3
2 mins
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-15 reps
RPE 9
2
Zercher Squat (Barbell)
3
3-5 reps
RPE 8
3
Power Clean
5
1-3 reps
RPE 9
4
Decline Crunch (Weighted)
3
8-15 reps
RPE 9
5
Step-Up (Weighted)
3
4-6 reps
RPE 9
6
Torq Sled push
3
2 mins
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-15 reps
RPE 9
2
Zercher Squat (Barbell)
3
3-5 reps
RPE 8
3
Power Clean
5
1-3 reps
RPE 9
4
Decline Crunch (Weighted)
3
8-15 reps
RPE 9
5
Step-Up (Weighted)
3
4-6 reps
RPE 9
6
Torq Sled push
3
2 mins
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-15 reps
RPE 9
2
Zercher Squat (Barbell)
3
3-5 reps
RPE 8
3
Power Clean
5
1-3 reps
RPE 9
4
Decline Crunch (Weighted)
3
8-15 reps
RPE 9
5
Step-Up (Weighted)
3
4-6 reps
RPE 9
6
Torq Sled push
3
2 mins
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-15 reps
RPE 9
2
Zercher Squat (Barbell)
3
3-5 reps
RPE 8
3
Power Clean
5
1-3 reps
RPE 9
4
Decline Crunch (Weighted)
3
8-15 reps
RPE 9
5
Step-Up (Weighted)
3
4-6 reps
RPE 9
6
Torq Sled push
3
2 mins
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-15 reps
RPE 9
2
Zercher Squat (Barbell)
3
3-5 reps
RPE 8
3
Power Clean
5
1-3 reps
RPE 9
4
Decline Crunch (Weighted)
3
8-15 reps
RPE 9
5
Step-Up (Weighted)
3
4-6 reps
RPE 9
6
Torq Sled push
3
2 mins
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-15 reps
RPE 9
2
Zercher Squat (Barbell)
3
3-5 reps
RPE 8
3
Power Clean
5
1-3 reps
RPE 9
4
Decline Crunch (Weighted)
3
8-15 reps
RPE 9
5
Step-Up (Weighted)
3
4-6 reps
RPE 9
6
Torq Sled push
3
2 mins
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-15 reps
RPE 9
2
Zercher Squat (Barbell)
3
3-5 reps
RPE 8
3
Power Clean
5
1-3 reps
RPE 9
4
Decline Crunch (Weighted)
3
8-15 reps
RPE 9
5
Step-Up (Weighted)
3
4-6 reps
RPE 9
6
Torq Sled push
3
2 mins
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-15 reps
RPE 9
2
Zercher Squat (Barbell)
3
3-5 reps
RPE 8
3
Power Clean
5
1-3 reps
RPE 9
4
Decline Crunch (Weighted)
3
8-15 reps
RPE 9
5
Step-Up (Weighted)
3
4-6 reps
RPE 9
6
Torq Sled push
3
2 mins
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-15 reps
RPE 9
2
Zercher Squat (Barbell)
3
3-5 reps
RPE 8
3
Power Clean
5
1-3 reps
RPE 9
4
Decline Crunch (Weighted)
3
8-15 reps
RPE 9
5
Step-Up (Weighted)
3
4-6 reps
RPE 9
6
Torq Sled push
3
2 mins
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-15 reps
RPE 9
2
Zercher Squat (Barbell)
3
3-5 reps
RPE 8
3
Power Clean
5
1-3 reps
RPE 9
4
Decline Crunch (Weighted)
3
8-15 reps
RPE 9
5
Step-Up (Weighted)
3
4-6 reps
RPE 9
6
Torq Sled push
3
2 mins
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Dumbbell Row
3
8-12 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Booty Builder Shrug
3
12-15 reps
RPE 9
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Dumbbell Row
3
8-12 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Booty Builder Shrug
3
12-15 reps
RPE 9
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Dumbbell Row
3
8-12 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Booty Builder Shrug
3
12-15 reps
RPE 9
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Dumbbell Row
3
8-12 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Booty Builder Shrug
3
12-15 reps
RPE 9
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Dumbbell Row
3
8-12 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Booty Builder Shrug
3
12-15 reps
RPE 9
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Dumbbell Row
3
8-12 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Booty Builder Shrug
3
12-15 reps
RPE 9
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Dumbbell Row
3
8-12 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Booty Builder Shrug
3
12-15 reps
RPE 9
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Dumbbell Row
3
8-12 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Booty Builder Shrug
3
12-15 reps
RPE 9
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Dumbbell Row
3
8-12 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Booty Builder Shrug
3
12-15 reps
RPE 9
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Dumbbell Row
3
8-12 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Booty Builder Shrug
3
12-15 reps
RPE 9
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Dumbbell Row
3
8-12 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Booty Builder Shrug
3
12-15 reps
RPE 9
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Dumbbell Row
3
8-12 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Booty Builder Shrug
3
12-15 reps
RPE 9
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
4
8-20 reps
RPE 7-8
2
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 9
3
Reverse Cable Curl
3
8-12 reps
RPE 8.5
4
Chest Fly (Cable)
3
8-12 reps
RPE 7-8
5
Lying Bench Face Pull
3
12-15 reps
RPE 8.5
6
Wrist Extension
3
15-20 reps
RPE 8
7
Cable Tricep Kickback
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
4
8-20 reps
RPE 7-8
2
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 9
3
Reverse Cable Curl
3
8-12 reps
RPE 8.5
4
Chest Fly (Cable)
3
8-12 reps
RPE 7-8
5
Lying Bench Face Pull
3
12-15 reps
RPE 8.5
6
Wrist Extension
3
15-20 reps
RPE 8
7
Cable Tricep Kickback
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
4
8-20 reps
RPE 7-8
2
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 9
3
Reverse Cable Curl
3
8-12 reps
RPE 8.5
4
Chest Fly (Cable)
3
8-12 reps
RPE 7-8
5
Lying Bench Face Pull
3
12-15 reps
RPE 8.5
6
Wrist Extension
3
15-20 reps
RPE 8
7
Cable Tricep Kickback
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
4
8-20 reps
RPE 7-8
2
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 9
3
Reverse Cable Curl
3
8-12 reps
RPE 8.5
4
Chest Fly (Cable)
3
8-12 reps
RPE 7-8
5
Lying Bench Face Pull
3
12-15 reps
RPE 8.5
6
Wrist Extension
3
15-20 reps
RPE 8
7
Cable Tricep Kickback
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
4
8-20 reps
RPE 7-8
2
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 9
3
Reverse Cable Curl
3
8-12 reps
RPE 8.5
4
Chest Fly (Cable)
3
8-12 reps
RPE 7-8
5
Lying Bench Face Pull
3
12-15 reps
RPE 8.5
6
Wrist Extension
3
15-20 reps
RPE 8
7
Cable Tricep Kickback
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
4
8-20 reps
RPE 7-8
2
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 9
3
Reverse Cable Curl
3
8-12 reps
RPE 8.5
4
Chest Fly (Cable)
3
8-12 reps
RPE 7-8
5
Lying Bench Face Pull
3
12-15 reps
RPE 8.5
6
Wrist Extension
3
15-20 reps
RPE 8
7
Cable Tricep Kickback
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
4
8-20 reps
RPE 7-8
2
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 9
3
Reverse Cable Curl
3
8-12 reps
RPE 8.5
4
Chest Fly (Cable)
3
8-12 reps
RPE 7-8
5
Lying Bench Face Pull
3
12-15 reps
RPE 8.5
6
Wrist Extension
3
15-20 reps
RPE 8
7
Cable Tricep Kickback
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
4
8-20 reps
RPE 7-8
2
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 9
3
Reverse Cable Curl
3
8-12 reps
RPE 8.5
4
Chest Fly (Cable)
3
8-12 reps
RPE 7-8
5
Lying Bench Face Pull
3
12-15 reps
RPE 8.5
6
Wrist Extension
3
15-20 reps
RPE 8
7
Cable Tricep Kickback
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
4
8-20 reps
RPE 7-8
2
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 9
3
Reverse Cable Curl
3
8-12 reps
RPE 8.5
4
Chest Fly (Cable)
3
8-12 reps
RPE 7-8
5
Lying Bench Face Pull
3
12-15 reps
RPE 8.5
6
Wrist Extension
3
15-20 reps
RPE 8
7
Cable Tricep Kickback
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
4
8-20 reps
RPE 7-8
2
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 9
3
Reverse Cable Curl
3
8-12 reps
RPE 8.5
4
Chest Fly (Cable)
3
8-12 reps
RPE 7-8
5
Lying Bench Face Pull
3
12-15 reps
RPE 8.5
6
Wrist Extension
3
15-20 reps
RPE 8
7
Cable Tricep Kickback
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
4
8-20 reps
RPE 7-8
2
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 9
3
Reverse Cable Curl
3
8-12 reps
RPE 8.5
4
Chest Fly (Cable)
3
8-12 reps
RPE 7-8
5
Lying Bench Face Pull
3
12-15 reps
RPE 8.5
6
Wrist Extension
3
15-20 reps
RPE 8
7
Cable Tricep Kickback
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
4
8-20 reps
RPE 7-8
2
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 9
3
Reverse Cable Curl
3
8-12 reps
RPE 8.5
4
Chest Fly (Cable)
3
8-12 reps
RPE 7-8
5
Lying Bench Face Pull
3
12-15 reps
RPE 8.5
6
Wrist Extension
3
15-20 reps
RPE 8
7
Cable Tricep Kickback
3
8-12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
2
Dumbbell Row
3 Sets
8-12 Reps
@9
3
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@9
4
Lat Pulldown
3 Sets
8-12 Reps
@9
5
Booty Builder Shrug
3 Sets
12-15 Reps
@9
6
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@9
7
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@9
Day 1
1
Lying Leg Curl
3 Sets
8-15 Reps
@9
2
Zercher Squat (Barbell)
3 Sets
3-5 Reps
@8
3
Power Clean
5 Sets
1-3 Reps
@9
4
Decline Crunch (Weighted)
3 Sets
8-15 Reps
@9
5
Step-Up (Weighted)
3 Sets
4-6 Reps
@9
6
Torq Sled push
3 Sets
2 mins
@8
7
Hip Adductor (Machine)
3 Sets
8-12 Reps
@7-8
Day 3
1
Deficit Push Up
4 Sets
8-20 Reps
@7-8
2
Reverse Wrist Curl (Barbell)
3 Sets
12-15 Reps
@9
3
Reverse Cable Curl
3 Sets
8-12 Reps
@8.5
4
Chest Fly (Cable)
3 Sets
8-12 Reps
@7-8
5
Lying Bench Face Pull
3 Sets
12-15 Reps
@8.5
6
Wrist Extension
3 Sets
15-20 Reps
@8
7
Cable Tricep Kickback
3 Sets
8-12 Reps
@8