Jiu-Jitsu Periodization

Jiu-Jitsu Periodization - JEFIT

Jiu-Jitsu Periodization

Sport

Intermediate

Barbell

Plan Details

The Jiu-Jitsu Periodization routine by thiagoferro2 is a 15 day workout plan. It is an intermediate level plan to achieve sport fitness goals.

Routine detail

Any

Back week 1

Est. 35 min

4 exercises

Pull-Up

5 Sets x 5 Reps

Barbell Bent-Over Row

5 Sets x 5 Reps

Barbell Deadlift

5 Sets x 5 Reps

Cable Rope Lat Pulldown

5 Sets x 5 Reps

Any

Chest week 2

Est. 40 min

4 exercises

Barbell Bench Press

5 Sets x 8 Reps

Barbell Incline Bench Press

5 Sets x 8 Reps

Machine Fly

5 Sets x 8 Reps

Dip

5 Sets x 8 Reps

Any

Back week 2

Est. 40 min

4 exercises

Pull-Up

5 Sets x 8 Reps

Barbell Bent-Over Row

5 Sets x 8 Reps

Barbell Deadlift

5 Sets x 8 Reps

Cable Rope Lat Pulldown

5 Sets x 8 Reps

Any

Chest week 3

Est. 46 min

4 exercises

Barbell Bench Press

5 Sets x 12 Reps

Barbell Incline Bench Press

5 Sets x 12 Reps

Machine Fly

5 Sets x 12 Reps

Dip

5 Sets x 12 Reps

Any

Back week 3

Est. 47 min

4 exercises

Pull-Up

5 Sets x 12 Reps

Barbell Bent-Over Row

5 Sets x 12 Reps

Barbell Deadlift

5 Sets x 12 Reps

Cable Rope Lat Pulldown

5 Sets x 12 Reps

Any

Chest week 4

Est. 42 min

4 exercises

Barbell Bench Press

5 Sets x 15 Reps

Barbell Incline Bench Press

5 Sets x 15 Reps

Machine Fly

5 Sets x 15 Reps

Dip

5 Sets x 15 Reps

Any

Back week 4

Est. 42 min

4 exercises

Pull-Up

5 Sets x 15 Reps

Barbell Bent-Over Row

5 Sets x 15 Reps

Barbell Deadlift

5 Sets x 15 Reps

Cable Rope Lat Pulldown

5 Sets x 15 Reps

Any

Chest week 5

Est. 50 min

4 exercises

Barbell Bench Press

5 Sets x 20 Reps

Barbell Incline Bench Press

5 Sets x 20 Reps

Machine Fly

5 Sets x 20 Reps

Dip

5 Sets x 20 Reps

Any

Back week 5

Est. 50 min

4 exercises

Pull-Up

5 Sets x 20 Reps

Barbell Bent-Over Row

5 Sets x 20 Reps

Barbell Deadlift

5 Sets x 20 Reps

Cable Rope Lat Pulldown

5 Sets x 20 Reps

Any

Chest week 1

Est. 34 min

4 exercises

Barbell Bench Press

5 Sets x 5 Reps

Barbell Incline Bench Press

5 Sets x 5 Reps

Machine Fly

5 Sets x 5 Reps

Dip

5 Sets x 5 Reps

Any

Legs and Shoulders week 5

Est. 50 min

4 exercises

Barbell Squat

5 Sets x 20 Reps

Machine Seated Calf Raise

5 Sets x 20 Reps

Barbell Military Press

5 Sets x 20 Reps

Machine Reverse Fly

5 Sets x 20 Reps

Any

Legs and Shoulders week 3

Est. 41 min

4 exercises

Barbell Squat

5 Sets x 12 Reps

Machine Seated Calf Raise

5 Sets x 12 Reps

Barbell Military Press

5 Sets x 12 Reps

Machine Reverse Fly

5 Sets x 12 Reps

Any

Legs and Shoulders week 4

Est. 41 min

4 exercises

Barbell Squat

5 Sets x 15 Reps

Machine Seated Calf Raise

5 Sets x 15 Reps

Barbell Military Press

5 Sets x 15 Reps

Machine Reverse Fly

5 Sets x 15 Reps

Any

Legs and Shoulders week 1

Est. 34 min

4 exercises

Barbell Squat

5 Sets x 5 Reps

Machine Seated Calf Raise

5 Sets x 5 Reps

Barbell Military Press

5 Sets x 5 Reps

Machine Reverse Fly

5 Sets x 5 Reps

Any

Legs and Shoulders week 2

Est. 40 min

4 exercises

Barbell Squat

5 Sets x 8 Reps

Machine Seated Calf Raise

5 Sets x 8 Reps

Barbell Military Press

5 Sets x 8 Reps

Machine Reverse Fly

5 Sets x 8 Reps

Jiu-Jitsu Periodization

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