logo
BoostcampPNG

Tactical Barbell - MMA

by Adam

Program Description

Built to support MMA training. Uses the most effective lift variations for strength, injury prevention, and fatigue management. Personally used and gradually adjusted to fit real training demands.

Program Overview

  • Level
    Intermediate, Novice, Beginner, Advanced
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 02, 2025 09:02
  • Last Edited
    Jun 13, 2025 10:09
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
75%
2
Overhead Press (Barbell)
5
5 reps
75%
3A
Pull-Up (Weighted)
5
5 reps
-
3B
Dip (Weighted)
5
5 reps
-
4A
Neck Curl
3
-
4B
Neck Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
80%
2
Overhead Press (Barbell)
5
5 reps
80%
3A
Pull-Up (Weighted)
5
5 reps
-
3B
Dip (Weighted)
5
5 reps
-
4A
Neck Curl
3
-
4B
Neck Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
3 reps
90%
2
Overhead Press (Barbell)
5
3 reps
90%
3A
Pull-Up (Weighted)
5
3 reps
-
3B
Dip (Weighted)
5
3 reps
-
4A
Neck Curl
3
-
4B
Neck Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
75%
2
Overhead Press (Barbell)
5
5 reps
75%
3A
Pull-Up (Weighted)
5
5 reps
-
3B
Dip (Weighted)
5
5 reps
-
4A
Neck Curl
3
-
4B
Neck Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
80%
2
Overhead Press (Barbell)
5
5 reps
80%
3A
Pull-Up (Weighted)
5
5 reps
-
3B
Dip (Weighted)
5
5 reps
-
4A
Neck Curl
3
-
4B
Neck Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
3 reps
90%
2
Overhead Press (Barbell)
5
3 reps
90%
3A
Pull-Up (Weighted)
5
3 reps
-
3B
Dip (Weighted)
5
3 reps
-
4A
Neck Curl
3
-
4B
Neck Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
75%
2A
Dip (Weighted)
5
5 reps
-
2B
Pull-Up (Weighted)
5
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
75%
4A
Neck Extension
3
-
4B
Neck Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
80%
2A
Dip (Weighted)
5
5 reps
-
2B
Pull-Up (Weighted)
5
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
80%
4A
Neck Extension
3
-
4B
Neck Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3 reps
90%
2A
Dip (Weighted)
5
3 reps
-
2B
Pull-Up (Weighted)
5
3 reps
-
3
Overhead Press (Barbell)
5
3 reps
90%
4A
Neck Extension
3
-
4B
Neck Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
75%
2A
Dip (Weighted)
5
5 reps
-
2B
Pull-Up (Weighted)
5
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
75%
4A
Neck Extension
3
-
4B
Neck Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
80%
2A
Dip (Weighted)
5
5 reps
-
2B
Pull-Up (Weighted)
5
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
80%
4A
Neck Extension
3
-
4B
Neck Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3 reps
90%
2A
Dip (Weighted)
5
3 reps
-
2B
Pull-Up (Weighted)
5
3 reps
-
3
Overhead Press (Barbell)
5
3 reps
90%
4A
Neck Extension
3
-
4B
Neck Curl
3
-
Week 1
1 / 6 Weeks
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
5 Reps
75%
2
Overhead Press (Barbell)
5 Sets
5 Reps
75%
3A
Pull-Up (Weighted)
5 Sets
5 Reps
-
3B
Dip (Weighted)
5 Sets
5 Reps
-
4A
Neck Curl
3 Sets
-
4B
Neck Extension
3 Sets
-
Day 2
1
Front Squat (Barbell)
3 Sets
5 Reps
75%
2A
Dip (Weighted)
5 Sets
5 Reps
-
2B
Pull-Up (Weighted)
5 Sets
5 Reps
-
3
Overhead Press (Barbell)
5 Sets
5 Reps
75%
4A
Neck Extension
3 Sets
-
4B
Neck Curl
3 Sets
-