New

Jacked Grappler 4 Day Team

romanjiujitsu

Combat Sports, Jiu Jitsu
Coach
Roman Mori

Strength/Hypertrophy programming designed to build muscle and increase strength for athletes and lifters alike, regardless of skill level. SPECIFIC intention in mitigating fatigue and emphasizing progress through a science/evidenced based approach to volume, frequency, rep range, exercise selection, and intensity. This means that athletes can get stronger AND be ready for their actual sport practice/training and lifters can actually progressively overload.

Exercise Selection and Resistance Profiles have been carefully chosen to hit the entire body to build a strong, well rounded athlete/lifter. In addition, no fancy exercises or high barrier-to-entry skills are included. It's easy to pick up the programs and get to work straight away. Optional conditioning/mobility sessions included

1ST MONTH 40% OFF! (Retail $30 a month)

$21 / mo
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Intelligent Programming
For athletes, intelligent programming means you can TRAIN HARDER for your sport. You are an athlete first after all. For lifters, this means that you can actually make progress and stop using the same weight, year after year.
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Engineered With Purpose
Using the most up to date scientific principles on strength training in regards to volume, frequency, rep range, exercise selection, and intensity guarantees that you have the best opportunity for improvement. This isn’t your usual: “this guy does this so it must work”.
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Backed By Experience And Time
Roman has not only put the hard yards in researching the scientific principles, but he actually programs this for himself (and his clients) and trains exactly like this. He puts scientific theory into real world practice.
Features
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Access to Roman
I do these workouts and I'll do them with you! I can't do the work for you, but I designed these workouts based on my own experience and daily routine
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Programming 4 days per week
Programming designed to get maximum results with 4 purpose driven workouts and recovery days. Optional conditioning/mobility sessions included.
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HD Video Guidance
Need a spot? Check your form and technique with instructional video guidance right in the app.
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Real-Time Instruction
The next best thing to one-on-one coaching is getting programming updated in the app, weekly and with a specific plan of attack for the whole year.
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A Team of Like Minded Athletes
Not only do I have your back, there is a community of athletes with the same goals as you. We are putting in the work and getting results as a TEAM!
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Delivered through TrainHeroic
It is time to take your training to the next level with an app that makes following workouts and tracking results easy.
Equipment
Required
Access to Commercial Gym
Recommended
Weightlifting belt with chain (for weighted pullups/dips) // Lifting Straps // Lifting Wraps // Gym Pin (you are gonna get too strong for the cable stacks)
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Day 1: Monday Upper A

A

Bench Press

2 x 8

B

Pec Dec

2 x 8

C

Lat Pulldown

2 x 8

D

Chest Supported Row

2 x 8

E

Single Arm Cable Pushdown (Wrist Cuff)

1 x 8

F

DB Preacher Curl

2 x 8

G

Machine Shoulder Press

1 x 8

H

DB Lateral Raise (Chest/Back Supported)

2 x 8

Monday
Optional Crushing Grip

A

Gripper Tool

Tuesday
Day 2: Tuesday Lower A

A

Hack Squat

2 x 8

B

Seated Hamstring Curl

2 x 8

C

Hip Thrust Machine

1 x 8

D

Seated Calf Raise

2 x 8

E

Adductor Machine

2 x 8

F

Cable Crunch

2 x 8

Tuesday
Optional Grip Isometrics

A

Dead Hang

@ 0:30

Wednesday
Optional V02 Max Training

A

Assault Bike

10 x 00:30 @ 00:30

Thursday
Day 4: Tuesday Upper B

A

Seated Machine Row

2 x 8

B

Weighted Pull Ups

2 x 8

C

Incline Dumbbell Press (Elbow Tucked)

2 x 8

D

Upper Chest (Low to High) Cable Fly

1 x 8

E

Seated Machine Shoulder Press

1 x 8

F

Barbell Curl

2 x 8

G

Weighted Dip (Tricep Focus)

2 x 8

Friday
Day 5: Friday Lower B

A

Stiff Leg Smith Deadlift

2 x 8

B

Leg Extension

2 x 8

C

Leg Press

1 x 8

D

Standing Calf Raise Machine

2 x 8

E

DB RDL

2 x 8

F

Adductor Machine

2 x 8

G

Hanging Leg Raise

2 x 8

Saturday
Optional Zone 2 Cardio Base

A

Stairmaster

1 x 30:00

Coach
More from romanjiujitsu
coach-avatar Roman Mori

SKILLS & QUALIFICATIONS: Almost a Decade of Lifting/Nutrition Knowledge • Brown Belt (Adult) No Gi Worlds Silver Medalist • Former Army Ranger (Special Operations US Army)

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Command Your Sport And Get Jacked

This is the next level of the Jacked Grappler system and is designed to get you to the top of your game and top of your fitness level. Get jacked; get fit; GET TO WORK!

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FAQs
What are Reps in Reserve (RIR)?
If you are able to execute a dumbbell bench press at 100lbs for a set of 10 to failure, 0 RIR is 10 reps, 1 RIR is 9 Reps, 2 RIR is 8 Reps, and 3 RIR is 7 reps.
Why Reps in Reserve (RIR)?
This is a tool to mitigate fatigue and be primed to push as hard as possible on actual 0 RIR weeks.
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Jacked Grappler 4 Day Team
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Jacked Grappler 4 Day Team
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