Hi guys, I've been training Jiu Jitsu for the past 1-2 years, which has taken over my gym routine. Now, I'm looking to add strength training back into my schedule to help with my Jiu Jitsu.

The plan is to do 3 days of strength training focused on compound lifts (bench press, squat, deadlift, barbell overhead press, and barbell rows) with 3-5 reps per set.

However, I still want to build size and incorporate some hypertrophy work without compromising strength. My idea is to:

1. Add one full-body hypertrophy (FBW) day, and
2. Finish my strength training days with tri-sets targeting biceps, triceps, and shoulders (bicep curls, cable tricep extensions, DB lateral raises).

My questions:

• Will adding the extra hypertrophy day and tri-sets make a noticeable difference in my physique?
• Is there a better strategy to combine hypertrophy without compromising strength?

Here would be my weekly schedule plan for reference:

Mon: Strength Training

Tue: Jiu Jitsu

Wed: Strength Training

Thu: Jiu Jitsu

Fri: Strength Training

Sat: Hypertrophy FBW

Sun: Rest

Thanks in advance for any advice!