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BJJ Beast Mode | 4-Day Hybrid Athlete

BJJ Strong

Combat Sports, Jiu Jitsu, Wrestling

Coach

Kieren Lefevre

BJJ Beast Mode is a 4-day hybrid block that trains strength, power, size and conditioning at once. It's the most demanding program in the BJJ Strong lineup — built for experienced lifters with the recovery to back it.

Every session is grappling-specific and autoregulated by RPE, so the load flexes with your mat week. 12 weeks, delivered through TrainHeroic with a demo video filmed by Kieren Lefevre on every lift.

$149

Get BJJ Beast Mode | 4-Day Hybrid Athlete

Train every quality at once

Maximal strength, explosive power, hypertrophy and conditioning are programmed together across one 12-week block. You build the complete athletic profile a grappler needs — not one quality at a time, and not at the expense of your mat week.

Built to peak for competition

Three autoregulated phases — Build, Peak, Compete — wave-load your training so you arrive at competition day sharp instead of beaten up. Volume runs highest early and tapers as the date approaches.

Autoregulated by RPE

Loads are set by RPE, not fixed percentages, so the program scales to your recovery, your sleep and how hard you rolled this week. The most demanding block we offer still leaves room to train jiu-jitsu.

Made for the mats, by a grappler

Every movement earns its place by transferring to grappling, programmed by a coach who competes. Full-body, superset-driven sessions complement your mat week instead of competing with it for recovery.

Features

Programming 4 days per week

Strength, power, hypertrophy and conditioning in one periodised 12-week block, autoregulated by RPE and built for grapplers.

Exercise Video Guidance

Instructional videos filmed by Kieren Lefevre to guide your practice and make execution easy

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Equipment

Required

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

Recommended

Plyo or Jump Box // Medicine Ball // Pull-Up Bar

Sample Week

Week 1 of 12-week program

Sunday

Phase 1 | Week 1 | Day 1

Z Press.

12, 12, 6, 6, 6, 6

Barbell Rows.

4 x 6

Barbell Deadlifts.

12, 12, 8, 8, 8, 8

KB Sling Shot Swing.

3 x 10

Box Jumps.

3 x 10

Sunday

Dynamic Warm-Up #17: Upper Focus 3

Resistance Band Lat Opener.

1 x 1:00

Banded Bully.

1 x 1:00

Shoulder Dislocates

1 x 10

Wrist Rotations.

1 x 10

Reverse Elbow Rotations.

1 x 10

Scorpion Stretch.

1 x 30

Controlled Sit Outs.

1 x 10

Burpees.

1 x 5

Monday

Optional Cardio

Run

1 x 20:00

Monday

Dynamic Warm-Up #13: Squat Focus 2

Long Lunge.

1 x 1:00

Hamstring Flossing.

1 x 20

Dynamic Frog Stretch.

1 x 10

Knee Drops.

1 x 10

90 90 Get Ups.

1 x 10

Cossack Squat.

1 x 5

Walking Lunges.

1 x 5

Broad Jump.

1 x 5

Tuesday

Phase 1 | Week 1 | Day 3

Zercher Box Squat.

12, 12, 6, 6, 6, 6

Bulgarian Split Squat.

4 x 3

Landmine Slow to Fast Jerk

4 x 6

Explosive Push Ups.

3 x 10

Kettlebell Cleans.

3 x 10

Tuesday

Dynamic Warm-Up #13: Squat Focus 2

Long Lunge.

1 x 1:00

Hamstring Flossing.

1 x 20

Dynamic Frog Stretch.

1 x 10

Knee Drops.

1 x 10

90 90 Get Ups.

1 x 10

Cossack Squat.

1 x 5

Walking Lunges.

1 x 5

Broad Jump.

1 x 5

Thursday

Phase 1 | Week 1 | Day 5

Weighted Overhand Pull Ups.

3 x 8

Supine Band Pull Apart.

3 x 10

Incline Dumbbell Bench Press.

3 x 8

Banded Bully.

3 x 1:00

Standing Dumbbell Bicep Curls.

3 x 15

Dumbbell Skull Crushers.

3 x 15

Hanging Leg Raises.

3 x 10

Copenhagen Plank.

3 x 60

Thursday

Dynamic Warm-Up #14: Upper Focus 2

Modified Downward Dog.

1 x 1:00

Cat Cow.

1 x 10

Cobra Pose.

1 x 60

Modified Superman.

1 x 10

Palm Walks.

1 x 60

Side Neck Stretch.

1 x 30

Hindu Push Up.

1 x 10

Burpees.

1 x 5

Friday

Phase 1 | Week 1 | Day 6

Run

4 x 4:00

Assault Bike

8 x 0:20

Friday

Dynamic Warm-Up #10: Squat Focus

Opening and Closing the Gate.

1 x 10

Active Standing Hamstring with Scoop.

1 x 10

Long Lunge.

1 x 1:00

Olympic Wall Squat.

1 x 1:00

Table Top Bridge.

1 x 10

Squat Pulls.

1 x 10

Jumping Squats.

1 x 10

Burpees.

1 x 5

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.

Become a beast on the mats.

One payment, lifetime access, delivered to your phone through TrainHeroic. Train strength, power and conditioning in one block and show up to competition day at your best. Built for experienced lifters ready to commit.

Get BJJ Beast Mode | 4-Day Hybrid Athlete

FAQs

WHO IS BJJ BEAST MODE FOR?

Experienced, intermediate-to-advanced lifters who train jiu-jitsu and have the recovery to handle a demanding hybrid block — competitors and hard trainers especially. If you're newer to lifting, start with Strength Foundation, Strong or Dominate.

HOW MANY DAYS PER WEEK IS IT?

Four days per week (with an optional 5th day), around 60 minutes a session, across a 12-week block. Each day pairs strength and power work, with an optional Zone 2 conditioning piece.

CAN I RUN THIS WHILE TRAINING JIU-JITSU, GRAPPLING, WRESLTING OR MMA?

Yes — it's built to. Loads are autoregulated by RPE, so the program flexes with your mat week and leaves room for classes, sparring and recovery.

WHAT EQUIPMENT DO I NEED?

Standard gym kit — barbell, plates, a rack, a bench, dumbbells, a kettlebell and bands. A plyo box, medicine ball and pull-up bar help but aren't essential. Most movements have substitutions.

IS IT BEGINNER FRIENDLY?

No — Beast Mode is the most demanding program we offer. If you're newer to lifting, start with Strength Foundation, Strong or Dominate and progress up from there.

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 — all from your phone.

The Proof