Tactical Barbell - MMA

by Adam

1 athletes joined

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
Aug 31, 2025 04:02

Summary

Unleash your inner fighter with the Tactical Barbell - MMA program, a focused 6-week training regimen designed for serious lifters. Committing just two days a week, you'll engage in a blend of barbell and dumbbell exercises, including Romanian deadlifts and overhead presses, to build strength and power essential for MMA performance. Each session incorporates high-intensity supersets, targeting key muscle groups to enhance your athleticism and conditioning. Perfect for those ready to elevate their training and push their limits in the gym!

Muscle Engagement

Front

Back

MuscleSet

Triceps

16.7%

Neck

12.5%

Middle Delts

10.4%

Front Delts

10.4%

Lats

10.4%

Upper Back

8.3%

Chest

6.2%

Hamstrings

Lower Back

4.4%

Glutes

4.4%

Biceps

4.2%

Quadriceps

3.7%

Abs

3.3%

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

Romanian Deadlift (Barbell)

5 reps

75%

Overhead Press (Barbell)

5 reps

75%

Pull-Up (Weighted)

5 reps

Dip (Weighted)

5 reps

Neck Curl

Neck Extension

Day 1

Romanian Deadlift (Barbell)

5 reps

80%

Overhead Press (Barbell)

5 reps

80%

Pull-Up (Weighted)

5 reps

Dip (Weighted)

5 reps

Neck Curl

Neck Extension

Day 1

Romanian Deadlift (Barbell)

3 reps

90%

Overhead Press (Barbell)

3 reps

90%

Pull-Up (Weighted)

3 reps

Dip (Weighted)

3 reps

Neck Curl

Neck Extension

Day 1

Romanian Deadlift (Barbell)

5 reps

75%

Overhead Press (Barbell)

5 reps

75%

Pull-Up (Weighted)

5 reps

Dip (Weighted)

5 reps

Neck Curl

Neck Extension

Day 1

Romanian Deadlift (Barbell)

5 reps

80%

Overhead Press (Barbell)

5 reps

80%

Pull-Up (Weighted)

5 reps

Dip (Weighted)

5 reps

Neck Curl

Neck Extension

Day 1

Romanian Deadlift (Barbell)

3 reps

90%

Overhead Press (Barbell)

3 reps

90%

Pull-Up (Weighted)

3 reps

Dip (Weighted)

3 reps

Neck Curl

Neck Extension

Day 2

Front Squat (Barbell)

5 reps

75%

Dip (Weighted)

5 reps

Pull-Up (Weighted)

5 reps

Overhead Press (Barbell)

5 reps

75%

Neck Extension

Neck Curl

Day 2

Front Squat (Barbell)

5 reps

80%

Dip (Weighted)

5 reps

Pull-Up (Weighted)

5 reps

Overhead Press (Barbell)

5 reps

80%

Neck Extension

Neck Curl

Day 2

Front Squat (Barbell)

3 reps

90%

Dip (Weighted)

3 reps

Pull-Up (Weighted)

3 reps

Overhead Press (Barbell)

3 reps

90%

Neck Extension

Neck Curl

Day 2

Front Squat (Barbell)

5 reps

75%

Dip (Weighted)

5 reps

Pull-Up (Weighted)

5 reps

Overhead Press (Barbell)

5 reps

75%

Neck Extension

Neck Curl

Day 2

Front Squat (Barbell)

5 reps

80%

Dip (Weighted)

5 reps

Pull-Up (Weighted)

5 reps

Overhead Press (Barbell)

5 reps

80%

Neck Extension

Neck Curl

Day 2

Front Squat (Barbell)

3 reps

90%

Dip (Weighted)

3 reps

Pull-Up (Weighted)

3 reps

Overhead Press (Barbell)

3 reps

90%

Neck Extension

Neck Curl

Day 1

Romanian Deadlift (Barbell)

3 Sets

5 Reps

75%

Overhead Press (Barbell)

5 Sets

5 Reps

75%

Pull-Up (Weighted)

5 Sets

5 Reps

Dip (Weighted)

5 Sets

5 Reps

Neck Curl

3 Sets

Neck Extension

3 Sets

Day 2

Front Squat (Barbell)

3 Sets

5 Reps

75%

Dip (Weighted)

5 Sets

5 Reps

Pull-Up (Weighted)

5 Sets

5 Reps

Overhead Press (Barbell)

5 Sets

5 Reps

75%

Neck Extension

3 Sets

Neck Curl

3 Sets