Mac's jiu-jitsu strength training

by Micah C.

Program Description

To improve mobility and strength for grappling.

Program Overview

Level
Novice
Goal
Athletics
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Aug 27, 2024 06:37
Last Edited
Aug 29, 2024 09:38

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Deadlift (Barbell)

3

6 reps

-

2

Barbell Row

3

10 reps

-

3

Goblet Squat

3

10 reps

-

Day 1

1

Deadlift (Barbell)

3

5 reps

-

2

Barbell Row

3

8 reps

-

3

Goblet Squat

3

10 reps

-

Day 1

1

Deadlift (Barbell)

3

4 reps

-

2

Barbell Row

3

6 reps

-

3

Goblet Squat

3

10 reps

-

Day 1

1

Deadlift (Barbell)

3

3 reps

-

2

Barbell Row

3

4 reps

-

3

Goblet Squat

3

10 reps

-

Day 2

1

Squat (Barbell)

3

6 reps

-

2

Bench Press (Barbell)

3

10 reps

-

3

Kettlebell Swing

3

10 reps

-

Day 2

1

Squat (Barbell)

3

5 reps

-

2

Bench Press (Barbell)

3

8 reps

-

3

Kettlebell Swing

3

10 reps

-

Day 2

1

Squat (Barbell)

3

4 reps

-

2

Bench Press (Barbell)

3

6 reps

-

3

Kettlebell Swing

3

10 reps

-

Day 2

1

Squat (Barbell)

3

3 reps

-

2

Bench Press (Barbell)

3

4 reps

-

3

Kettlebell Swing

3

10 reps

-

Day 3

1

Cardio

1

30 mins

-

Day 3

1

Cardio

1

30 mins

-

Day 3

1

Cardio

1

30 mins

-

Day 3

1

Cardio

1

30 mins

-

Day 4

1

Romanian Deadlift (Barbell)

3

6 reps

-

2

Seated Row (Cable)

3

10 reps

-

3

Kettlebell Halo

1

40 reps

-

Day 4

1

Romanian Deadlift (Barbell)

3

5 reps

-

2

Seated Row (Cable)

3

8 reps

-

3

Kettlebell Halo

1

40 reps

-

Day 4

1

Romanian Deadlift (Barbell)

3

4 reps

-

2

Seated Row (Cable)

3

6 reps

-

3

Kettlebell Halo

1

40 reps

-

Day 4

1

Romanian Deadlift (Barbell)

3

3 reps

-

2

Seated Row (Cable)

3

4 reps

-

3

Kettlebell Halo

1

40 reps

-

Day 5

1

Front Squat (Paused)

3

6 reps

-

2

Seated Overhead Press (Dumbbell)

3

10 reps

-

3

Kettlebell Swing

1

30 reps

-

Day 5

1

Front Squat (Paused)

3

5 reps

-

2

Seated Overhead Press (Dumbbell)

3

8 reps

-

3

Kettlebell Swing

1

30 reps

-

Day 5

1

Front Squat (Paused)

3

4 reps

-

2

Seated Overhead Press (Dumbbell)

3

6 reps

-

3

Kettlebell Swing

1

30 reps

-

Day 5

1

Front Squat (Paused)

3

3 reps

-

2

Seated Overhead Press (Dumbbell)

3

4 reps

-

3

Kettlebell Swing

1

30 reps

-

Day 1

1

Deadlift (Barbell)

3 Sets

6 Reps

-

2

Barbell Row

3 Sets

10 Reps

-

3

Goblet Squat

3 Sets

10 Reps

-

Day 2

1

Squat (Barbell)

3 Sets

6 Reps

-

2

Bench Press (Barbell)

3 Sets

10 Reps

-

3

Kettlebell Swing

3 Sets

10 Reps

-

Day 3

1

Cardio

1 Set

30 mins

-

Day 4

1

Romanian Deadlift (Barbell)

3 Sets

6 Reps

-

2

Seated Row (Cable)

3 Sets

10 Reps

-

3

Kettlebell Halo

1 Set

40 Reps

-

Day 5

1

Front Squat (Paused)

3 Sets

6 Reps

-

2

Seated Overhead Press (Dumbbell)

3 Sets

10 Reps

-

3

Kettlebell Swing

1 Set

30 Reps

-