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Jiu-Jitsu Periodization

thiagoferro2

Mar 7th 2019

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Jiu-Jitsu Periodization

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3 DAYS - Sport Specific - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Back week 1 4 exercises, 34 mins

	Pull-Up	5x5 reps	rest: 60s
	Barbell Bent-Over Row	5x5 reps	rest: 60s
	Barbell Deadlift	5x5 reps	rest: 60s
	Cable Rope Lat Pulldown	5x5 reps	rest: 60s

Back week 2 4 exercises, 39 mins

	Pull-Up	5x8 reps	rest: 60s
	Barbell Bent-Over Row	5x8 reps	rest: 60s
	Barbell Deadlift	5x8 reps	rest: 60s
	Cable Rope Lat Pulldown	5x8 reps	rest: 60s

Back week 3 4 exercises, 46 mins

	Pull-Up	5x12 reps	rest: 60s
	Barbell Bent-Over Row	5x12 reps	rest: 60s
	Barbell Deadlift	5x12 reps	rest: 60s
	Cable Rope Lat Pulldown	5x12 reps	rest: 60s

Back week 4 4 exercises, 41 mins

	Pull-Up	5x15 reps	rest: 30s
	Barbell Bent-Over Row	5x15 reps	rest: 30s
	Barbell Deadlift	5x15 reps	rest: 30s
	Cable Rope Lat Pulldown	5x15 reps	rest: 30s

Back week 5 4 exercises, 50 mins

	Pull-Up	5x20 reps	rest: 30s
	Barbell Bent-Over Row	5x20 reps	rest: 30s
	Barbell Deadlift	5x20 reps	rest: 30s
	Cable Rope Lat Pulldown	5x20 reps	rest: 30s

Chest week 1 4 exercises, 34 mins

	Barbell Bench Press	5x5 reps	rest: 60s
	Barbell Incline Bench Press	5x5 reps	rest: 60s
	Machine Fly	5x5 reps	rest: 60s
	Dip	5x5 reps	rest: 60s

Chest week 2 4 exercises, 39 mins

	Barbell Bench Press	5x8 reps	rest: 60s
	Barbell Incline Bench Press	5x8 reps	rest: 60s
	Machine Fly	5x8 reps	rest: 60s
	Dip	5x8 reps	rest: 60s

Chest week 3 4 exercises, 46 mins

	Barbell Bench Press	5x12 reps	rest: 60s
	Barbell Incline Bench Press	5x12 reps	rest: 60s
	Machine Fly	5x12 reps	rest: 60s
	Dip	5x12 reps	rest: 60s

Chest week 4 4 exercises, 41 mins

	Barbell Bench Press	5x15 reps	rest: 30s
	Barbell Incline Bench Press	5x15 reps	rest: 30s
	Machine Fly	5x15 reps	rest: 30s
	Dip	5x15 reps	rest: 30s

Chest week 5 4 exercises, 50 mins

	Barbell Bench Press	5x20 reps	rest: 30s
	Barbell Incline Bench Press	5x20 reps	rest: 30s
	Machine Fly	5x20 reps	rest: 30s
	Dip	5x20 reps	rest: 30s

Legs and Shoulders week 1 4 exercises, 34 mins

	Barbell Squat	5x5 reps	rest: 60s
	Machine Seated Calf Raise	5x5 reps	rest: 60s
	Barbell Military Press	5x5 reps	rest: 60s
	Machine Reverse Fly	5x5 reps	rest: 60s

Legs and Shoulders week 2 4 exercises, 39 mins

	Barbell Squat	5x8 reps	rest: 60s
	Machine Seated Calf Raise	5x8 reps	rest: 60s
	Barbell Military Press	5x8 reps	rest: 60s
	Machine Reverse Fly	5x8 reps	rest: 60s

Legs and Shoulders week 3 4 exercises, 41 mins

	Barbell Squat	5x12 reps	rest: 45s
	Machine Seated Calf Raise	5x12 reps	rest: 45s
	Barbell Military Press	5x12 reps	rest: 45s
	Machine Reverse Fly	5x12 reps	rest: 45s

Legs and Shoulders week 4 4 exercises, 41 mins

	Barbell Squat	5x15 reps	rest: 30s
	Machine Seated Calf Raise	5x15 reps	rest: 30s
	Barbell Military Press	5x15 reps	rest: 30s
	Machine Reverse Fly	5x15 reps	rest: 30s

Legs and Shoulders week 5 4 exercises, 49 mins

	Barbell Squat	5x20 reps	rest: 30s
	Machine Seated Calf Raise	5x20 reps	rest: 30s
	Barbell Military Press	5x20 reps	rest: 30s
	Machine Reverse Fly	5x20 reps	rest: 30s

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