Workout Routine

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Tactical Barbell Fighter Protocol for BJJ

by Berimbolo

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Tactical Barbell Fighter Protocol

  • Do every Workout twice a week. (2x Week1, 2x Week 2, etc...)
  • I switched the Squat for the BSS because it's easier on my hips and beneficial for BJJ
  • Every 6 weeks 1RM is increased by 2.5kg (you might consider changing this to 5kg for leg exercises)

Starting TM is 90% of 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

Week 1

front squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
180 sec
2
75% TM
100 lbs
5
180 sec
3
75% TM
100 lbs
5
180 sec
4
75% TM
100 lbs
5
180 sec
5
75% TM
100 lbs
5
180 sec

front squat

5×5

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
180 sec
2
75% TM
100 lbs
5
180 sec
3
75% TM
100 lbs
5
180 sec
4
75% TM
100 lbs
5
180 sec
5
75% TM
100 lbs
5
180 sec

incline bench press

5×5

bent over row

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
180 sec
2
75% TM
100 lbs
5
180 sec
3
75% TM
100 lbs
5
180 sec
4
75% TM
100 lbs
5
180 sec
5
75% TM
100 lbs
5
180 sec

bent over row

5×5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
180 sec
2
75% TM
100 lbs
5
180 sec
3
75% TM
100 lbs
5
180 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

deadlift

3×5

Week 2

front squat

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
5
180 sec
2
80% TM
110 lbs
5
180 sec
3
80% TM
110 lbs
5
180 sec
4
80% TM
110 lbs
5
180 sec

front squat

4×5

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
5
180 sec
2
80% TM
110 lbs
5
180 sec
3
80% TM
110 lbs
5
180 sec
4
80% TM
110 lbs
5
180 sec

incline bench press

4×5

bent over row

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
5
180 sec
2
80% TM
110 lbs
5
180 sec
3
80% TM
110 lbs
5
180 sec
4
80% TM
110 lbs
5
180 sec

bent over row

4×5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% TM
5
180 sec
2
80% TM
5
180 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

deadlift

2×5

Week 3

front squat

Set
Intensity
Weight
Reps
Rest time
1
90% TM
120 lbs
3
180 sec
2
90% TM
120 lbs
3
180 sec
3
90% TM
120 lbs
3
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

front squat

3×3

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
90% TM
120 lbs
5
180 sec
2
90% TM
120 lbs
5
180 sec
3
90% TM
120 lbs
5
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

incline bench press

3×5

bent over row

Set
Intensity
Weight
Reps
Rest time
1
90% TM
120 lbs
5
120 sec
2
90% TM
120 lbs
5
120 sec
3
90% TM
120 lbs
5
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

bent over row

3×5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
90% TM
120 lbs
5
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

deadlift

1×5

Week 4

front squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
180 sec
2
75% TM
100 lbs
5
180 sec
3
75% TM
100 lbs
5
180 sec
4
75% TM
100 lbs
5
180 sec
5
75% TM
100 lbs
5
180 sec

front squat

5×5

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
5
180 sec
2
75% TM
100 lbs
5
180 sec
3
75% TM
100 lbs
5
180 sec
4
75% TM
100 lbs
5
180 sec
5
75% TM
100 lbs
5
180 sec

incline bench press

5×5

bent over row

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
180 sec
2
75% TM
100 lbs
5
180 sec
3
75% TM
100 lbs
5
180 sec
4
75% TM
100 lbs
5
180 sec
5
75% TM
100 lbs
5
180 sec

bent over row

5×5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
180 sec
2
75% TM
100 lbs
5
180 sec
3
75% TM
100 lbs
5
180 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

deadlift

3×5

Week 5

front squat

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
5
180 sec
2
80% TM
110 lbs
5
180 sec
3
80% TM
110 lbs
5
180 sec
4
80% TM
110 lbs
5
180 sec

front squat

4×5

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
5
180 sec
2
80% TM
110 lbs
5
180 sec
3
80% TM
110 lbs
5
180 sec
4
80% TM
110 lbs
5
180 sec

incline bench press

4×5

bent over row

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
5
180 sec
2
80% TM
110 lbs
5
180 sec
3
80% TM
110 lbs
5
180 sec
4
80% TM
110 lbs
5
180 sec

bent over row

4×5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
5
180 sec
2
80% TM
110 lbs
5
180 sec

deadlift

2×5

Week 6

front squat

Set
Intensity
Weight
Reps
Rest time
1
90% TM
120 lbs
5
180 sec
2
90% TM
120 lbs
5
180 sec
3
90% TM
120 lbs
5
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

front squat

3×5

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
90% TM
120 lbs
5
180 sec
2
90% TM
120 lbs
5
180 sec
3
90% TM
120 lbs
5
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

incline bench press

3×5

bent over row

Set
Intensity
Weight
Reps
Rest time
1
90% TM
120 lbs
5
180 sec
2
90% TM
120 lbs
5
180 sec
3
90% TM
120 lbs
5
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

bent over row

3×5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
90% TM
120 lbs
5
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

deadlift

1×5