When Im not grappling I workout every 3 or 4 days depending on how I feel. Back + arms is one workout, and chest + legs is the other and I alternate between them. Mostly doing low-mid reps, like 8 reps for the warmup sets and I pyramid up till I'm doing a weight that I can only handle 3-5 reps. (This is what I'm doing right now as I'm more focused on my physique at the moment)
When I am grappling I do:
M: Judo
T: Light cardio
W: Judo
TH: Light weights and body weight
SAT: Boxing + MMA
SUN: Heavy weights
When I am grappling I do:
M: Judo
T: Light cardio
W: Judo
TH: Light weights and body weight
SAT: Boxing + MMA
SUN: Heavy weights
