So, you want to build muscle for BJJ, huh? Smart move! While Brazilian Jiu-Jitsu training alone can make you stronger, it doesn’t exactly turn you into a muscle machine.
That’s where strength training comes in.
Whether you’re trying to improve your guard game, get a stronger grip, or just feel more solid on the mats, adding a muscle-building program is going to help you level up.
Now, don’t get it twisted—BJJ athletes aren’t bodybuilders. We don’t need massive, bulky muscles that slow us down.
What we do need is a solid foundation of muscle mass to generate more power, improve endurance, and stay injury-free.
So, if you’re ready to hit the weights and pack on some functional muscle, this program is for you.
Let’s break it down!
The Muscle-Building Program for BJJ Athletes
This is a simple, no-nonsense program designed specifically for BJJ practitioners who want to build muscle without sacrificing mobility or mat time.
We’re talking about lifting heavy, doing some conditioning, and keeping those BJJ skills sharp.
Day 1: Heavy Lifting + BJJ Drilling/Light Rolling
Start the week off strong with a heavy lifting session.
This day is all about focusing on the main compound lifts that give you the most bang for your buck.
You’re going to do 3 sets of 8-10 reps at around 75% of your 1-rep max (1RM).
After the lifting session, hit some BJJ drills and light rolling to keep the skills sharp.
Main Lifts:
- Trap Bar Deadlift or Barbell Back Squat
- Overhead Barbell Press or Dumbbell Overhead Press
- Floor Bench Press or Floor Dumbbell Press
- Romanian Deadlift
- Pull-ups
- Barbell Row or Dumbbell Row
BJJ Training: Light drilling and positional rolling. You want to keep things moving, but don’t go too hard—save that energy for the heavy lifting.
Day 2: Conditioning + BJJ Drilling
Conditioning day!
You need solid cardio to roll for 10 minutes without gassing out.
This workout will help you build that cardio engine while keeping the intensity high.
Conditioning Workout:
- Rower Intervals: 3×3-minute sets with 2 minutes of rest
- Go 45 seconds at 95% intensity
- Then 45 seconds at 75% intensity
BJJ Training: Focus on drilling technique and movement-based sparring. Think guard retention, transitioning between positions, or quick guard passes. Keep it technical.
Day 3: Light Lifting + Core + BJJ Drilling/Live Rolling
On day 3, you’re going lighter with the weights—using about 70% of what you lifted on Day 1.
This allows you to keep training without overdoing it.
After the lifting, focus on some core work because, let’s face it, everything in BJJ comes from your core.
Light Lifts:
- Trap Bar Deadlift or Barbell Back Squat
- Overhead Barbell Press or Dumbbell Overhead Press
- Floor Bench Press or Floor Dumbbell Press
- Romanian Deadlift
- Pull-ups
- Barbell Row or Dumbbell Row
Core Workout:
- Hanging Leg Raise (3×10)
- Barbell Landmine Twists (3×10)
- Dead-bug holds (3×10)
BJJ Training: After lifting, jump into some live rolling or position-specific rolling. Aim to keep your core engaged in scrambles and transitions—think about all that core work paying off.
Day 4: Conditioning + BJJ Drilling
Another conditioning day to improve your endurance and cardiovascular strength.
This one is all about the Aerodyne (Assault) bike.
It’s a brutal but effective tool for building cardio that lasts.
Conditioning Workout:
- Aerodyne Intervals: 3×3-minute sets with 2-minute rest
- 45 seconds at 95% intensity
- 45 seconds at 75% intensity
BJJ Training: Focus on positional drilling—choose one position (mount, side control, or back) and drill your escapes or submissions. After conditioning, you’ll want to keep your BJJ work sharp and technical.
Day 5: Heavy Lifting + BJJ Drilling
Back to heavy lifting!
You’ll repeat a similar session to Day 1, focusing on the same compound movements.
But make sure to challenge yourself with heavier weights this time around.
Main Lifts:
- Trap Bar Deadlift or Barbell Back Squat
- Overhead Barbell Press or Dumbbell Overhead Press
- Floor Bench Press or Floor Dumbbell Press
- Romanian Deadlift
- Pull-ups
- Barbell Row or Dumbbell Row
BJJ Training: After lifting, hit some light drilling or sparring. Focus on technique and don’t worry about going all-out.
Day 6: Rest/Active Recovery/Mobility
Your body needs rest to grow and recover.
Day 6 is all about active recovery and mobility work to make sure your muscles stay loose and flexible.
Active Recovery/Mobility:
- T-Spine Rotations (2×10)
- Bird Dog (2×10)
- Glute Bridge (2×10)
- Hamstring and Glute stretches
Take it easy, go for a walk, or do some light yoga to stay limber.
Day 7: Rest/Mobility
Rest up and get ready for the next week! Focus on mobility drills, foam rolling, or another easy recovery method.
Maybe even treat yourself to some stretching while watching BJJ highlight reels.
Final Thoughts
Building muscle doesn’t mean you’re aiming to become the next Mr. Olympia, but adding strength and muscle mass can seriously improve your BJJ performance.
This program will help you build functional muscle that you can actually use on the mats—making you stronger, more explosive, and less prone to injuries.
Plus, with the combination of lifting, conditioning, and BJJ training, you’ll get the best of both worlds.
Stick with this program, be consistent, and over time you’ll start seeing—and feeling—the difference in your rolls. Now, go crush those lifts and get back to the mats!
