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MMA POWER TRAINING

by ameen ab
1 athletes joined

Program Description

MMA DEVELOPING

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 29, 2024 08:17
  • Last Edited
    Jun 18, 2025 07:48

Summary

Unleash your inner fighter with the MMA Power Training program! Over the course of 5 weeks, this intense 6-day-a-week regimen is designed to build strength, power, and endurance through a mix of compound lifts and functional movements. You'll engage in exercises like bench presses, squats, and pull-ups, all tailored to enhance your performance and physique. Get ready to push your limits and transform your body with a program that mirrors the rigorous training of MMA athletes!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.4%
Glutes
11.1%
Upper Back
9.7%
Hamstrings
8.1%
Lats
7.5%
Triceps
7.3%
Front Delts
7.2%
Abs
7.2%
Chest
6.1%
Biceps
4.5%
Middle Delts
3.7%
Lower Back
3%
Forearms
1.9%
Adductors
1.6%
Olympic
1.6%
Other
1.6%
Calves
1.2%
Rear Delts
1%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Dips Between Chairs
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Dips Between Chairs
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Dips Between Chairs
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Dips Between Chairs
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Dips Between Chairs
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
7 reps
-
2
Leg Press
4
8 reps
-
3
Hamstring Curl
4
8 reps
-
4
Leg Extension
3
10 reps
-
5
Glute Bridge (Barbell)
3
8 reps
-
6
Seated Calf Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
7 reps
-
2
Leg Press
4
8 reps
-
3
Hamstring Curl
4
8 reps
-
4
Leg Extension
3
10 reps
-
5
Glute Bridge (Barbell)
3
8 reps
-
6
Seated Calf Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
7 reps
-
2
Leg Press
4
8 reps
-
3
Hamstring Curl
4
8 reps
-
4
Leg Extension
3
10 reps
-
5
Glute Bridge (Barbell)
3
8 reps
-
6
Seated Calf Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
7 reps
-
2
Leg Press
4
8 reps
-
3
Hamstring Curl
4
8 reps
-
4
Leg Extension
3
10 reps
-
5
Glute Bridge (Barbell)
3
8 reps
-
6
Seated Calf Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
7 reps
-
2
Leg Press
4
8 reps
-
3
Hamstring Curl
4
8 reps
-
4
Leg Extension
3
10 reps
-
5
Glute Bridge (Barbell)
3
8 reps
-
6
Seated Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Lat Pulldown
4
8 reps
-
4
Bent Over Row (Barbell)
4
8 reps
-
5
Face Pull
3
10 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Lat Pulldown
4
8 reps
-
4
Bent Over Row (Barbell)
4
8 reps
-
5
Face Pull
3
10 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Lat Pulldown
4
8 reps
-
4
Bent Over Row (Barbell)
4
8 reps
-
5
Face Pull
3
10 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Lat Pulldown
4
8 reps
-
4
Bent Over Row (Barbell)
4
8 reps
-
5
Face Pull
3
10 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Lat Pulldown
4
8 reps
-
4
Bent Over Row (Barbell)
4
8 reps
-
5
Face Pull
3
10 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Power Clean
4
5 reps
-
3
Kettlebell Swing
4
15 reps
-
4
Box Jump
4
10 reps
-
5
Med Ball Slam
3
15 reps
-
6
Farmer's Walk (Weighted)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Power Clean
4
5 reps
-
3
Kettlebell Swing
4
15 reps
-
4
Box Jump
4
10 reps
-
5
Med Ball Slam
3
15 reps
-
6
Farmer's Walk (Weighted)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Power Clean
4
5 reps
-
3
Kettlebell Swing
4
15 reps
-
4
Box Jump
4
10 reps
-
5
Med Ball Slam
3
15 reps
-
6
Farmer's Walk (Weighted)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Power Clean
4
5 reps
-
3
Kettlebell Swing
4
15 reps
-
4
Box Jump
4
10 reps
-
5
Med Ball Slam
3
15 reps
-
6
Farmer's Walk (Weighted)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Power Clean
4
5 reps
-
3
Kettlebell Swing
4
15 reps
-
4
Box Jump
4
10 reps
-
5
Med Ball Slam
3
15 reps
-
6
Farmer's Walk (Weighted)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
4
-
2
Russian Twist (Dumbbell)
4
20 reps
-
3
Cable Wood Choppers
3
12 reps
-
4
Leg Raise (Captain's Chair)
3
15 reps
-
5
Kettlebell Swing
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
4
-
2
Russian Twist (Dumbbell)
4
20 reps
-
3
Cable Wood Choppers
3
12 reps
-
4
Leg Raise (Captain's Chair)
3
15 reps
-
5
Kettlebell Swing
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
4
-
2
Russian Twist (Dumbbell)
4
20 reps
-
3
Cable Wood Choppers
3
12 reps
-
4
Leg Raise (Captain's Chair)
3
15 reps
-
5
Kettlebell Swing
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
4
-
2
Russian Twist (Dumbbell)
4
20 reps
-
3
Cable Wood Choppers
3
12 reps
-
4
Leg Raise (Captain's Chair)
3
15 reps
-
5
Kettlebell Swing
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
4
-
2
Russian Twist (Dumbbell)
4
20 reps
-
3
Cable Wood Choppers
3
12 reps
-
4
Leg Raise (Captain's Chair)
3
15 reps
-
5
Kettlebell Swing
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Squat (Barbell)
4
-
3
Deadlift (Barbell)
4
-
4
Pull-Up (Assisted)
4
-
5
Overhead Press (Machine)
4
-
6
Lunge (Dumbbell)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Squat (Barbell)
4
-
3
Deadlift (Barbell)
4
-
4
Pull-Up (Assisted)
4
-
5
Overhead Press (Machine)
4
-
6
Lunge (Dumbbell)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Squat (Barbell)
4
-
3
Deadlift (Barbell)
4
-
4
Pull-Up (Assisted)
4
-
5
Overhead Press (Machine)
4
-
6
Lunge (Dumbbell)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Squat (Barbell)
4
-
3
Deadlift (Barbell)
4
-
4
Pull-Up (Assisted)
4
-
5
Overhead Press (Machine)
4
-
6
Lunge (Dumbbell)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Squat (Barbell)
4
-
3
Deadlift (Barbell)
4
-
4
Pull-Up (Assisted)
4
-
5
Overhead Press (Machine)
4
-
6
Lunge (Dumbbell)
4
-
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
-
3
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
-
4
Chest Fly (Cable)
3 Sets
12 Reps
-
5
Dips Between Chairs
3 Sets
10 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
Day 2
1
Squat (Smith Machine)
4 Sets
7 Reps
-
2
Leg Press
4 Sets
8 Reps
-
3
Hamstring Curl
4 Sets
8 Reps
-
4
Leg Extension
3 Sets
10 Reps
-
5
Glute Bridge (Barbell)
3 Sets
8 Reps
-
6
Seated Calf Raise
3 Sets
8 Reps
-
Day 3
1
Pull-Up (Weighted)
4 Sets
5 Reps
-
2
Seated Row (Cable)
4 Sets
8 Reps
-
3
Lat Pulldown
4 Sets
8 Reps
-
4
Bent Over Row (Barbell)
4 Sets
8 Reps
-
5
Face Pull
3 Sets
10 Reps
-
6
Preacher Curl (Barbell)
3 Sets
10 Reps
-
Day 4
1
Deadlift (Barbell)
4 Sets
6 Reps
-
2
Power Clean
4 Sets
5 Reps
-
3
Kettlebell Swing
4 Sets
15 Reps
-
4
Box Jump
4 Sets
10 Reps
-
5
Med Ball Slam
3 Sets
15 Reps
-
6
Farmer's Walk (Weighted)
4 Sets
-
Day 5
1
Plank (Weighted)
4 Sets
-
2
Russian Twist (Dumbbell)
4 Sets
20 Reps
-
3
Cable Wood Choppers
3 Sets
12 Reps
-
4
Leg Raise (Captain's Chair)
3 Sets
15 Reps
-
5
Kettlebell Swing
3 Sets
-
Day 6
1
Bench Press (Barbell)
4 Sets
-
2
Squat (Barbell)
4 Sets
-
3
Deadlift (Barbell)
4 Sets
-
4
Pull-Up (Assisted)
4 Sets
-
5
Overhead Press (Machine)
4 Sets
-
6
Lunge (Dumbbell)
4 Sets
-