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
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
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 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 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 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 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 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 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
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
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
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 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 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 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
