A teenage BJJ prodigy who submits fighters twice his size. Cosmo's program develops the grappling-specific conditioning grip, core, hip mobility needed to control opponents on the ground.
Every phase, every session, every exercise — expand a day to see the full prescription.
The full three-day range, establishing technique under real intensity (target RIR 3).
Muscle-up debuts, denser conditioning. Target RIR 2.
Full Body, Upper, and Lower & Cardio.
Lean, gripped, and controlled — a functional strength build.
Real advanced pulling/pushing strength, genuine leg conditioning, and true grip and core control.
Bodyweight movements use rep progression, then a harder variant in phase two (dip to muscle-up). Running distance increases across the two phases.
Cosmo's game is grip, control, and real functional strength — three focused calisthenics sessions covering full body, upper, and lower work, nothing wasted.