Applied Strength
Jiu Jitsu
Coach
Patrick Lane
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 12-week program
Sunday
Upper Body 1
A1
Seated Press, Unsupported
8, 8, 8, 6, 6
A2
Close Grip Neutral Chin-Up
8, 8, 8, 6, 6
B1
Flat DB Press
4 x 8
B2
One-Arm Bent-Over DB Row, Supinating
4 x 8
C1
Seated DB Lateral Raise
3 x 10
C2
Low Pulley Neck Extension
3 x 10
Monday
Lower Body 1
A
Back Squat
8, 8, 8, 6, 6
B1
ATG DB Split Squat
4 x 8
B2
Standing Leg Curl
4 x 8
C1
Petersen DB Step-Up
3 x 10
C2
Seated Good Morning
3 x 10
Wednesday
Upper Body 2
A1
Swiss Bar Bench Press
8, 8, 8, 6, 6
A2
Pull-Up
8, 8, 8, 6, 6
B1
Seated DB Press, Unsupported
4 x 8
B2
One-Arm Bent-Over DB Arc Row, Neutral
4 x 8
C1
Side Lying DB External Rotation
3 x 10
C2
One-Arm Bent-Over DB Lateral Raise, Neutral
3 x 10
Thursday
Lower Body 2
A
Hang Power Clean
5 x 3
B
Front Squat
5 x 6
C1
Seated Calf Raise
3 x 10
C2
Half-Kneeling Mid Pulley Pallof Press
3 x 10
More from Applied Strength
programs
