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BJJ week 1 - 3
AUTOPLAY
Sport
Intermediate
Barbell
Plan Details
The BJJ week 1 - 3 routine by pkinga is a 7 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Routine detail
Day 1
day 1
Est. 30 min
9 exercises
Shin box
2 Sets x 10 Reps
Side lying T-spine Rotation
2 Sets x 10 Reps
Side Plank with weighted rotation
2 Sets x 10 Reps
1-Arm Rope Rows
8 Sets x 2 Reps
Staggered Good morning
3 Sets x 10 Reps
Goblet walk
2 Sets x 30 Reps
DB Curls
2 Sets x 10 Reps
Band Flexion/Extension
2 Sets x 10 Reps
Front Plank
2 Sets x 60 Reps
Day 2
day 2
Est. 24 min
9 exercises
Bear Crawl Fwd Walk
2 Sets x 10 Reps
Prone shoulder Buterflies
2 Sets x 10 Reps
1-Arm High Plank
2 Sets x 10 Reps
Barbell Bench Press
4 Sets x 5 Reps
Squat jump
5 Sets x 5 Reps
MB Rotational Slams
2 Sets x 10 Reps
Plate front Raises
2 Sets x 10 Reps
Tricep Pushdown
2 Sets x 10 Reps
Band Woodchopper
2 Sets x 10 Reps
Day 3
day 3
Est. 26 min
9 exercises
Bird Dog
2 Sets x 10 Reps
Pushup to down dog
2 Sets x 10 Reps
Copenhagen plank
2 Sets x 10 Reps
Gorilla Row
4 Sets x 10 Reps
Deadlift to Bicep Curl
5 Sets x 2 Reps
Front Rack walk
2 Sets x 30 Reps
DB Curls
2 Sets x 10 Reps
Band Lateral Flex/extension
2 Sets x 10 Reps
Body Saw w/ Foam Roller
2 Sets x 10 Reps
Day 4
day 4
Est. 25 min
9 exercises
Bear Crawl Birddog
2 Sets x 10 Reps
Half kneeling Pallof press
2 Sets x 10 Reps
Split Stance T-spine Rot w/Band
2 Sets x 10 Reps
Banded Landmine Punch
8 Sets x 3 Reps
Step Ups
3 Sets x 10 Reps
DB Cuban Press
2 Sets x 10 Reps
Side Plank w/ knee lift
2 Sets x 10 Reps
Closegrip pushup
2 Sets x 10 Reps
Plank
2 Sets
Day 5
day 5
Est. 31 min
9 exercises
Bear Crawl Lateral Walk
2 Sets x 10 Reps
Band Shoulder Abduction
2 Sets x 10 Reps
Side Plank with weighted rotation
2 Sets x 10 Reps
Barbell Row
4 Sets x 5 Reps
Sumo dead lift
10 Sets x 2 Reps
Bottoms Up Overhead Walk
2 Sets x 30 Reps
Band Curls
2 Sets x 10 Reps
Lying neck flex/extension
2 Sets x 10 Reps
Half Kneeling KB Halos
2 Sets x 10 Reps
Day 6
day 6
Est. 24 min
9 exercises
High Plank w/ leg lift
2 Sets x 10 Reps
High Plank w/ KB Pullthrough
2 Sets x 10 Reps
Body Saw w/ Foam Roller
2 Sets x 10 Reps
DB Push press
4 Sets x 10 Reps
Split squats
4 Sets x 8 Reps
Half kneeling Pallof press
2 Sets x 10 Reps
Plate truck driver
2 Sets x 10 Reps
Closegrip pushup
2 Sets x 10 Reps
Split stance KB Halos
2 Sets x 10 Reps
Day 7
day 7
Est. 0 min
0 exercises
This day is empty
