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Jacked Grappler 3 Day Team

romanjiujitsu

Jiu Jitsu, Combat Sports
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.

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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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Science Backed Approach
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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Doing the Work With You
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 3 days per week
Programming designed to get maximum results with 3 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 Full Body (Push Start)

A

Bench Press

2 x 8

B

Single Arm Cable Pushdown (Wrist Cuff)

1 x 8

C

Lat Pulldown

2 x 8

D

DB Preacher Curl

1 x 8

E

Machine Shoulder Press

1 x 8

F

Hack Squat

1 x 8

G

Hamstring Curl

1 x 8

H

Hip Thrust Machine

1 x 8

I

Seated Calf Raise

1 x 8

J

Adductor Machine

1 x 8

Monday
Optional Crushing Grip

A

Gripper Tool

Tuesday
Optional V02 Max Training

A

Assault Bike

10 x 00:30 @ 00:30

Wednesday
Day 2 Full Body (Legs Start)

A

Stiff Leg Smith Deadlift

2 x 8

B

Leg Extension

1 x 8

C

Leg Press

1 x 8

D

Standing Calf Raise Machine

1 x 8

E

Smith RDL

1 x 8

F

Lying Cable Lateral Raises

2 x 8

G

Pec Dec

1 x 8

H

Chest Supported Row

2 x 8

I

Weighted Dip (Tricep Focus)

1 x 8

J

Barbell Curl

1 x 8

K

Hanging Leg Raise

2 x 8

Wednesday
Optional Grip Isometrics

A

Dead Hang

@ 0:30

Thursday
Optional Zone 2 Cardio Base

A

Stairmaster

1 x 30:00

Friday
Day 3 Full Body (Pull Start)

A

Seated Machine Row

1 x 8

B

Weighted Pull Ups

1 x 8

C

Incline Dumbbell Press (Elbow Tucked)

2 x 8

D

Preacher Curl Machine

1 x 8

E

Straight Bar Cable Pushdown

1 x 8

F

Seated Machine Shoulder Press

1 x 8

G

Pendulum Squat

2 x 8

H

Lying Hamstring Curl

1 x 8

I

Barbell Hip Thrust

1 x 8

J

Cable Crunch

2 x 8

K

Adductor Machine

1 x 8

Friday
Optional Grip Endurance

A

DB Farmer's Walk

@ 00:60

Saturday
Rest
Coach
More from romanjiujitsu
coach-avatar Roman Mori

ROMAN'S 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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Progress doesn’t happen by accident. This plan accelerates growth—but only for those who start it. Don’t wait.

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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 3 Day Team
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Jacked Grappler 3 Day Team
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Jacked Grappler 3 Day Team
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