Basic strength program for BJJ
A 2-day strength program based on Jim Wendler’s 5/3/1 method
I originally found the idea for this program in a Reddit post (which I unfortunately can’t seem to locate anymore), but after running it for a while, I’ve found it to be a simple, well-structured, and effective way to build strength for BJJ.
This program is based on Jim Wendler’s 5/3/1 system, (Thank you T-Nation for perfect guide) which is one of the best approaches for long-term strength gains without interfering with BJJ training. It’s beginner-friendly, efficient, and easy to follow, making it perfect for grapplers who want to get stronger while keeping their focus on the mats.
Please note that I'm not PT or coach, this is just something that works for me and I hope you can find it useful for yourself as it is or by editing it to suit your needs better.
Program overview
Day 1
Warm-up: Warm up as you like. I prefer rubber bands for activation exercises that target today’s muscle groups, followed by progressively building up to the working weight for each lift.
Main lifts (5/3/1 progression)
- Bench press – 5/3/1 rep scheme
- Back squat – 5/3/1 rep scheme
Supporting Movement
- Barbell rows – 3-4 sets of 8-12 reps
Day 2
Warm-up: Same as day 1, use rubber bands to activate the muscles being trained and gradually build up to your working weights for the main lifts.
Main lifts (5/3/1 progression)
- Deadlift – 5/3/1 rep scheme
- Strict press (Barbell) – 5/3/1 rep scheme
Supporting movement
- Pull-ups – 3-4 sets of 6-10 reps
- Plate curls - 3-4 sets of 8-12 reps
How progression works
The 5/3/1 system follows a four-week cycle, increasing intensity each week while keeping volume manageable:
- Week 1: 3 sets of 5 reps (65%, 75%, 85% of training max)
- Week 2: 3 sets of 3 reps (70%, 80%, 90%)
- Week 3: 5/3/1 (75% x5, 85% x3, 95% x1+)
- Week 4: Deload (40-60% for easy reps)
After each cycle, increase the 1RM:
- Bench Press & Strict Press: Add 2.5kg (5lb) to the 1RM.
- Squat & Deadlift: Add 5kg (10lb) to the 1RM.
Your training max is 90% of your 1RM and all the weight calculations are done from the training max. (yap yap, I know, it's still technically from the 1RM)
This gradual, structured progression ensures steady strength gains without overloading the body. I’ve really enjoyed how sustainable this approach is, and it’s kept me making progress without feeling burned out.
Week 4 is a deload week, and while it might feel like wasted time, it's actually crucial for long-term progress and recovery. Stick with the program, resist the urge to go wild, and trust that the rest will pay off in the long run.
When to lift
I personally prefer to lift on non-BJJ days to maximize recovery and performance in both. This allows me to push harder in my strength sessions while staying fresh for rolling.
If your schedule doesn’t allow for complete separation, you can still do both on the same day, but in that case, I’d recommend lifting before BJJ and ideally leaving a few hours between sessions.
Adding more assistance work (If you want to)
The core program is intentionally simple, but if you have extra time and energy, you can add a few extra movements without overdoing it.
Some good optional assistance exercises include:
- Dips – Great for upper body strength and tricep development.
- Curls (Barbell or Dumbbell) – Stronger arms don’t hurt in BJJ.
- Lu raises – Helps build shoulder stability and strength.
I personally like to keep assistance work minimal so that recovery stays on point, but if you feel good, adding a little extra volume is fine, just don’t let it take away from your main lifts.
Why this program works for BJJ
What I love about this program is how simple and beginner-friendly it is while still being highly effective. It focuses on fundamental compound movements, keeps progression structured, and doesn’t take too much time.
If you’re looking for a basic yet effective strength plan that won’t leave you wrecked for BJJ, this is a great place to start. The 5/3/1 system allows for steady strength gains without burning out, and I’ve been really enjoying how structured and sustainable it feels.
Train smart, stay consistent, and have a great session!
And yes, you can get the free google sheet template that I use to track progress.
