Workout Routine

BJJ Comp prep

by Lachstock

This is designed to be ran leading up to comp. Not taxing/split with cardio days

Workouts

Day 1 Pull + Hinge

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
4
100 sec
2
–
–
4
100 sec
3
–
–
4
100 sec

trap bar deadlift

3 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

chest supported rows

4 sets

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec
3
–
–
5 +
amrap
100 sec
4
–
–
5 +
amrap
100 sec

neutral grip pull up

4 sets

Back Extension

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Back Extension

3 sets

Pallof press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Pallof press

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

hammer curl

4 sets

Band push down

Set
Intensity
Weight
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15
60 sec

Band push down

3 sets

Day 2 Bench + upper

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

bench press

5 sets

Landmine press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec
5
–
–
8
100 sec

Landmine press

5 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

dumbbell row

3 sets

Dips

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Dips

3 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec
3
–
–
5 +
amrap
100 sec
4
–
–
5 +
amrap
100 sec

triceps pushdowns

4 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

seated incline curl

3 sets

Pushups

Set
Intensity
Weight
Reps
Rest time
1
10 +
amrap
100 sec

Pushups

1 sets

Day 3 unilateral

Box jumps

Set
Intensity
Weight
Reps
Rest time
1
3
60 sec
2
3
60 sec
3
3
60 sec
4
3
60 sec
5
3
60 sec

Box jumps

5 sets

Med ball slams

Set
Intensity
Weight
Reps
Rest time
1
3
60 sec
2
3
60 sec
3
3
60 sec
4
3
60 sec
5
3
60 sec

Med ball slams

5 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec

bulgarian split squat

2 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

overhead press

5 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

pullup

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

face pull

3 sets

single-leg glute bridges

Set
Reps
Rest time
1
8
60 sec
2
8
60 sec
3
8
60 sec

single-leg glute bridges

3 sets

dead bugs

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

dead bugs

3 sets