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BJJ Jacked | 3-Days Per Week

BJJ Strong

Jiu Jitsu, Combat Sports, Wrestling

Coach

Kieren Lefevre

BJJ Jacked is a 12-week hypertrophy program that adds muscle in the places that matter for grapplers — size and strength without trading away the speed, mobility and gas tank your jiu-jitsu lives on.

A classic upper/lower split, available as separate 2-day and 3-day per week versions — pick the one that fits your week. Delivered through TrainHeroic with a demo video on every lift.

$99

Get BJJ Jacked | 3-Days Per Week

Bigger muscle, more force

A bigger muscle has more potential to be a stronger one. Jacked grows cross-section in the prime movers for grappling, then teaches you to use it — added size that shows up as real strength in scrambles and grip battles.

Three phases, built to failure

A classic upper/lower split across three phases — build the base, then progressively intensify into lift-to-failure and max-rep work, stacking tension and volume where it counts for grapplers.

Choose your schedule

Choose the 2-day or 3-day version — sold separately — to match your week. Rep ranges, rest and volume are tuned so you add muscle without trading away speed — around 45–60 minutes a session.

Programmed by a competing coach

Every movement earns its place by transferring to grappling, written by a coach who competes. Hypertrophy programmed for grapplers — built to add muscle without burying your mat week.

Features

Programming 3 days per week

Grappling-specific hypertrophy on an upper/lower split, in 2-day and 3-day versions, with a demo on every lift.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Run it from your phone — log sets, track loads and PRs, and hit built-in rest timers in the gym.

Equipment

Required

Barbell // Weight Plates // Squat Rack // Flat Bench // Dumbbell

Recommended

Cable Machine // Pull-Up Bar // EZ Bar

Sample Week

Week 1 of 12-week program

Sunday

Phase 1 | Week 1 | Day 1 | Push

Banded Bully.

1 x 2:00

Shoulder Dislocates

3 x 10

Trapped Fist.

3 x 10

Table Top Bridge.

3 x 10

Dumbbell Bench Press.

4 x 12

Standing Dumbbell Shoulder Press.

3 x 12

Parallel Bar Dips.

3 x 10

Scorpion Stretch.

3 x 60

Tuesday

Phase 1 | Week 1 | Day 3 | Pull

T-Spine Mob.

1 x 3:00

Resistance Band Lat Opener.

1 x 1:00

Barbell Rows.

4 x 8

Overhand Pull Ups.

3 x 5

Reverse Barbell Bicep Curls.

3 x 10

Resistance Band Lat Opener.

3 x 1:00

Thursday

Phase 1 | Week 1 | Day 5 | Legs

Banded Cossack Squat

1 x 2:00

Single Knee Drop.

3 x 10

Squat Pulls.

3 x 10

Couch Stretch.

3 x 10

Barbell Back Squat.

4 x 8

Bulgarian Split Squat.

3 x 6

Straight Leg Deadlifts.

3 x 8

Couch Stretch.

1 x 2:00

Coach

More from BJJ Strong

Kieren Lefevre

Kieren Lefevre is a certified fitness instructor, jiu-jitsu strength & conditioning coach and ISSN Sports Nutrition Specialist — and a competing grappler who trains the way he programs.

Get jacked for the mats.

One payment, lifetime access, delivered to your phone through TrainHeroic. Add real muscle in the places that help your jiu-jitsu — without trading away your speed or gas tank. Pick the 2-day or 3-day version — each sold separately.

Get BJJ Jacked | 3-Days Per Week

FAQs

Who is BJJ Jacked for?

Any grappler who wants to add muscle that helps their jiu-jitsu — all levels, from day-one white belts up. No bodybuilding experience required.

How many days per week is it?

This page is one version — 2-day and 3-day are sold separately, so pick the one that fits your week. An upper/lower split, around 45–60 minutes a session, across a 12-week block.

Can I run this while training jiu-jitsu?

Yes — it's built to. Rep ranges, rest and volume are tuned so you add muscle without trading away the speed and gas tank your jiu-jitsu lives on, and it fits around your mat week.

What equipment do I need?

Standard gym kit — barbell, plates, a rack, a bench, dumbbells and a pull-up bar. A cable machine and EZ bar help. Every lift has a demo video, and most movements have substitutions.

Will it make me slow or stiff?

No — that's the point. Most bodybuilding leaves you stiff and gassed; Jacked tunes rep ranges, rest and volume so you add muscle while keeping your mobility, speed and gas tank.

What happens after I buy?

You get instant access in the TrainHeroic app. Log workouts, track loads, hit rest timers and watch a demo of every movement from your phone.

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