BJJStrengthCoach.se

Combat Sports
Coach
Tulle Edman

4-Week Muscle (& Strength) Building Program for Martial Arts

Are you a grappler, striker, or both—ready to build muscle mass and boost your strength without compromising your martial arts training? Our comprehensive 4-week program is designed to complement your fight preparation, not interfere with it. With three expertly crafted sessions each week, this program combines proven strength training techniques with a focus on muscle growth, ensuring you get the most out of every workout while staying fresh for your martial arts practice.

Program Highlights:

Duration: 4 Weeks (can be run consecutively for continuous progress)
Frequency: 2 Full-Body Sessions per Week
Time/Session: 45–75 Minutes
Focus: Muscle Building & Strength Development
Level: Suitable for All Fitness Levels, from Beginners to Advanced Athletes

What You’ll Gain:

Structured Workouts: Each session targets major muscle groups with a mix of compound lifts and isolation exercises, designed to maximize results without overtraining.

Progressive Overload: The program gradually increases intensity over the weeks, with Week 1 designed to ease you into the program and help you build a solid foundation. When running the program consecutively, Week 1 can also serve as a deload week, allowing for recovery and adaptation while maintaining momentum. This periodized approach ensures your muscles are constantly challenged and growing without burning yourself out.

Expert Guidance: Detailed instructions and videos help you master proper form and technique, reducing the risk of injury and maximizing effectiveness.

Why Choose This Program?
Whether your goal is to add muscle mass, increase strength, or establish a sustainable workout routine, this program is tailored to help you succeed—without getting in the way of your martial arts progress. Plus, its periodized structure allows you to run it consecutively, making it a long-term solution for continuous growth.

Get Started Today!
Ready to take your training to the next level? Sign up now and unlock your potential with our 4-Week Muscle (& Strength) Building Program!

Features
1 sessions per week
Must use App app to view and log training
Program Training
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 2 days per week
Two expertly comprised sessions per week. Maximizing bacg for the buck!
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.
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Sample Week
Week 1 of 4-week program
Sunday
Building Muscle for Martial Arts - Week 1, Session 1

A1

Leg Extension

2 x 20 LWP +0lb

A2

Seated Leg Curl

2 x 20 LWP +0lb

B1

Pause Back Squat

15, 12, 10, 10 LWP +0lb

B2

Elevated Body Weight Calf Raise

4 x 20 LWP +0lb

C1

Incline DB Bench Press

15, 12, 10 LWP +0lb

C2

Seated Row

15, 12, 10 LWP +0lb

D1

Bayesian Curl

15, 12, 10 LWP +0lb

D2

Split Stance Overhead Tricep Extension

15, 12, 10 LWP +0lb

Wednesday
Building Muscle For Martial Arts - Week 1, Session 2

A

Romanian Deadlift

12, 10, 10, 10 LWP +0lb

B1

Paused Bench Press

15, 12, 10, 10 LWP +0lb

B2

Neck Forward Flexion

4 x 15 LWP +0lb

B3

Neck Extension

4 x 15 LWP +0lb

B4

Neck Lateral Flexion

4 x 15 LWP +0lb

C1

Strict Bodyweight Pull-Up

LWP +0lb

C2

Modified Candlestick / Dragon Flag

3 x 12 LWP +0lb

D1

Incline DB Curl

15, 12, 10 LWP +0lb

D2

EZ Bar Skull Crusher

15, 12, 10 LWP +0lb

Building Muscle - Medium Volume