Westside Barbell: Beginner Jiu-Jitsu Strength Foundations

BUILD YOUR BASE. START WITH WESTSIDE.

Beginner jiu-jitsu strength training: 9 weeks, 3 total-body workouts a week, $9 total.

A straightforward introduction to structured strength training and Westside Barbell. Build a consistent gym routine alongside your Brazilian jiu-jitsu practice, with clear exercises, manageable effort and a plan for what comes next.

$9 introductory one-time purchase — $1 a week for nine weeks. No recurring billing.

WHO THIS IS FOR

Beginner and hobbyist BJJ athletes who are new to structured lifting or want a simple starting point. This is a general, self-guided strength program for healthy adults, built around accessible gym movements.

WHAT IS INCLUDED

• All 27 workouts: nine weeks of three total-body sessions.
• An easy warm-up plus dynamic mobility and stretching at the start of every session.
• Squats, hinges, presses, rows, lunges, core work and modest loaded carries.
• Exercise demonstration videos and coaching cues in BridgeAthletic.
• Clear sets, reps and rest periods, with beginner guidance for choosing your load.
• Gradual progression and a lighter final week to consolidate technique.
• Submaximal training throughout: no max-effort lifting, failure sets or maximum testing.

HOW IT FITS AROUND THE MATS

Plan for approximately 45–60 minutes per gym session. The schedule assumes around two or three BJJ sessions a week, with at least one rest day between gym sessions where possible. The program explains how to ease back after hard rolling or poor recovery. If you miss a session, continue with the next workout rather than doubling up.

WHAT EQUIPMENT DO I NEED?

A standard gym with dumbbells, a bench, a lat-pulldown station, an exercise bike, a kettlebell and floor space. You do not need specialized Westside machines. Review the equipment before purchasing.

HOW SUPPORT WORKS

This is a self-guided program. Coaching calls are not included. General program questions are welcome; replies are provided as availability allows. The purchase does not include unlimited messaging, guaranteed response times, individualized programming or form review.

Jiu-jitsu technique coaching, rehabilitation, nutrition and weight-cut guidance are not included.

COMMON QUESTIONS

Do I need to know my one-rep maximum?
No. Loads are chosen using reps in reserve: finish each set while you could still perform a few controlled repetitions. The program explains how to start light and progress.

Is this the monthly Westside jiu-jitsu membership?
No. This is a separate nine-week introductory program purchased once for $9.

Is this a competition peak or a custom plan?
No. It is a starting point for building consistent strength-training habits alongside BJJ.