BJJ Jacked — Build Muscle for Grappling

Why BJJ Jacked

Build muscle that actually helps your jiu-jitsu.

BJJ Jacked is a 12-week hypertrophy program built to add muscle in the places that matter for grapplers — science-backed training that grows size and strength without wrecking your mat time.

01

Hypertrophy

Add real muscle

Rep ranges, volume and progressive tension dialled for growth — building cross-section in the chest, back, shoulders and legs that grappling leans on most.

02

Strength

Turn size into force

A bigger muscle is a stronger one waiting to happen. Compound lifting teaches your new muscle to produce force you can actually use on the mats.

03

Durability

Build a body that lasts

More muscle means better-protected joints and a more resilient frame — so the size you add keeps you training, not nursing tweaks.

What you get

The program — and the app to run it.

A periodised 12-week hypertrophy block delivered through TrainHeroic, with a demo video on every lift. Everything you need to build muscle, nothing you don't.

The Program

Lifetime access to BJJ Jacked — a 12-week upper/lower hypertrophy split built for grapplers. Choose either the 2-day or 3-day version (separate products).

3 periodised phases
Demo video on every lift
Upper/lower split

The App

Your Fitness App

Delivered through TrainHeroic. Log your sets, auto-track loads, hit built-in rest timers and watch a demo of every movement — all from your phone.

Built-in rest timers
Weight & PR tracking
Offline-ready sessions

Built for Grapplers

Made for the Mats

Hypertrophy programmed for grapplers — muscle built in the areas that help your jiu-jitsu, structured to leave you fresh for class and sparring. Built by a coach who competes.

Grappling-specific hypertrophy
Won't bury your mat week
By a competing coach

The benefits

Built to make you a problem on the mats.

01 — Size becomes strength

Bigger muscle, more force

A bigger muscle has more potential to be a stronger one. Jacked grows cross-section in the prime movers for grappling, then teaches you to use it — so added size shows up as real strength in scrambles, frames and grip battles.

02 — No performance tax

Get jacked — stay fast

Most bodybuilding leaves you stiff and gassed. This doesn't. Rep ranges, rest and volume are tuned so you add muscle without trading away the mobility, speed and gas tank your jiu-jitsu lives on.

03 — Muscle is armour

68.8%

of grapplers take at least one 2-week training absence from injury over three years. More muscle means more protected joints and a more durable body — keeping you on the mats, not the sidelines.

04 — How it's built

Upper/lower, three phases to failure

A classic upper/lower split across three phases: build the base, then progressively intensify into lift-to-failure and max-rep work — stress, tension and volume dialled up to stack muscle where it counts.

Program preview

Sample Session

Week 1 — Upper. A preview of the style and structure inside the full TrainHeroic program.

Week 1 — Upper

Order	Exercise	Sets	Reps	RPE / Rest
W1	Banded Bully warm-up	1	3 min	each side
W2	Resistance Band Lat Opener warm-up	1	2 min	each side
W3	Shoulder Dislocates — Trapped Fist — Tabletop Press warm-up	3	10
1	Dumbbell Bench Press	4	8	RPE 6 — 60s
2	Overhand Pull-Ups	3	5	RPE 6 — 60s
3	Standing Dumbbell Shoulder Press	3	8	RPE 6 — 60s
4	Barbell Bent-Over Row	3	8	RPE 6 — 60s
C1	Scorpion Stretch cool-down	3	1 min	each side

A single preview session is shown here. The full progression and all training days are delivered inside TrainHeroic.

What grapplers say

1,700+ grapplers. Real results.

"Putting in the extra work to look after my body has 100% transferred to the mats — I'm tapping people more and getting tapped less, baby!"

CK

Chad Ketting

BJJ Blue Belt

"He knew exactly what I needed to work on. I won my Naga gold medal recently and competed successfully against bigger opponents — that takes more stamina, more power."

MM

Marawan Mansour

Competitor

"It helped me a lot, especially with a knee issue I had. The exercises are easy to follow, it's very well structured, and it allows for resting time."

AR

Andres R.

Grappler

"Nothing beats a true expert. Kieren's who I trust for my performance on the mats — and who I trust to take care of yours as well."

JP

Jordan Preisinger

Jordan Teaches Jiujitsu

"Putting in the extra work to look after my body has 100% transferred to the mats. I'm tapping people more and getting tapped less, baby!"

CK

Chad Ketting

Blue Belt

"Working with Kieren has done marvels for my BJJ game off the mats. He does more than write a plan — he educates you along the way."

JB

James Buchanan

Grappler

Kieren Lefevre

Meet your coach

"Your training should make you harder to deal with on the mats — not wreck your week."

BJJ Jacked is built by a coach who competes. Every phase is shaped around the reality of training jiu-jitsu several times a week — leaving room for classes, sparring and recovery while still building real strength, power and a gas tank that lasts. No copy-pasted bro splits. Programming that respects the mat.

BJJ Performance Coach Certified PT Strength & Conditioning ISSN Sports Nutrition

The offer

One payment. Yours for life.

✓

Lifetime access to BJJ Jacked12-week muscle-building program. Choose the 2-day or 3-day version (separate products).

✓

A demo video on every movementTap any exercise to watch the lift — no guessing form mid-session.

✓

RPE-based, auto-regulating loadsThe program flexes with your recovery, sleep and mat load.

✓

Delivered in the TrainHeroic appLog sets, track PRs and hit built-in rest timers from your phone.

✓

No-risk, 100% satisfaction guaranteeNo-questions-asked 14-day money-back guarantee.

$99USD

One-time payment — Lifetime access

The 2-day and 3-day are separate products — your purchase includes the one version you select. Self-guided, delivered in TrainHeroic. One-time payment in USD · lifetime access · no subscription or auto-renew.

Get Lifetime Access →

Delivered via TrainHeroic

Questions

Good to know.

What makes BJJ Jacked different +

BJJ Jacked takes a science-backed approach to muscle growth while accounting for your grappling. You get the size, strength and body-composition results of a good bodybuilding program — through a multi-phase hypertrophy system that grows muscle in the right areas for grapplers and respects your recovery.

How is it different from BJJ Strong +

BJJ Strong is pure strength. BJJ Jacked is built to add muscle — a hypertrophy program that grows size where it helps your grappling, without slowing you down on the mats.

Is it suitable for beginners and white belts +

Yes — perfect for day-1 white belts through competitive black belts who want to add muscle for grappling.

Is this a competition-prep program +

It's a muscle-building block rather than peak comp prep — ideal in the off-season or when building toward a new weight class. For comp prep, see BJJ Dominate or Beast Mode.

What's the time commitment & equipment +

3× per week, around 60 minutes per session. You'll want access to standard gym kit — barbell, dumbbells, kettlebells, bench, rack, weight plates, bands and a medicine ball — though most movements have substitutions.

How do I access it +

After checkout you get instant access through the TrainHeroic app — log workouts, track loads, hit rest timers and watch a demo of every movement from your phone.

Is it suitable for women +

Absolutely. BJJ Jacked suits anyone wanting to add lean muscle and get stronger for grappling.

What's your refund policy +

We stand behind the program with a no-questions-asked 14-day money-back guarantee. Not happy within 14 days of purchase? Email us and we'll refund you in full — no proof of effort required.

Get jacked for the mats.

Add lean muscle and get stronger for grappling. One payment, lifetime access, delivered straight to your phone.

Get Lifetime Access — $99 →

BJJJacked