Program Description
Program Overview
- LevelIntermediate, Advanced
- GoalAthletics, Muscle & Sculpting, Powerbuilding
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedMay 24, 2024 10:46
- Last EditedJun 23, 2025 12:45
Summary
Unleash your inner fighter with this comprehensive 8-week MMA Strength, Conditioning, and Mass Building program. Designed for four days a week, this plan combines explosive movements and traditional strength training to enhance your power, endurance, and muscle mass. From Zercher squats to chin-ups, each workout targets key muscle groups while improving your overall athletic performance. Get ready to transform your physique and elevate your training to the next level!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
2
8-12 reps
6-8 reps
RPE 7
RPE 8
2A
Lateral Lunge (Weighted)
3
6-8 reps
RPE 7
2B
Bench Press (Dumbbell)
3
6-8 reps
RPE 7
3A
Jump Squat
3
6-8 reps
-
3B
Landmine Twist
3
14-18 reps
RPE 7
3C
Rotational Landmine Push Press
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
RPE 7
1B
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
2A
Overhead Press (Barbell)
2
8-12 reps
RPE 7
2B
Dip (Weighted)
3
8 reps
RPE 7
3
Leg Extension
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
2
8-12 reps
6-8 reps
RPE 7
RPE 8
2A
Lateral Lunge (Weighted)
3
6-8 reps
RPE 7
2B
Bench Press (Dumbbell)
3
6-8 reps
RPE 7
3A
Jump Squat
3
6-8 reps
-
3B
Landmine Twist
3
14-18 reps
RPE 7
3C
Rotational Landmine Push Press
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
RPE 7
1B
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
2A
Overhead Press (Barbell)
2
8-12 reps
RPE 7
2B
Dip (Weighted)
3
8 reps
RPE 7
3
Leg Extension
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
2
8-12 reps
6-8 reps
RPE 7
RPE 8
2A
Lateral Lunge (Weighted)
3
6-8 reps
RPE 7
2B
Bench Press (Dumbbell)
3
6-8 reps
RPE 7
3A
Jump Squat
3
6-8 reps
-
3B
Landmine Twist
3
14-18 reps
RPE 7
3C
Rotational Landmine Push Press
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
RPE 7
1B
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
2A
Overhead Press (Barbell)
2
8-12 reps
RPE 7
2B
Dip (Weighted)
3
8 reps
RPE 7
3
Leg Extension
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
2
8-12 reps
6-8 reps
RPE 7
RPE 8
2A
Lateral Lunge (Weighted)
3
6-8 reps
RPE 7
2B
Bench Press (Dumbbell)
3
6-8 reps
RPE 7
3A
Jump Squat
3
6-8 reps
-
3B
Landmine Twist
3
14-18 reps
RPE 7
3C
Rotational Landmine Push Press
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
RPE 7
1B
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
2A
Overhead Press (Barbell)
2
8-12 reps
RPE 7
2B
Dip (Weighted)
3
8 reps
RPE 7
3
Leg Extension
3
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 7
1B
Chest Supported Row (Machine)
3
8 reps
RPE 7
2A
Kettlebell Swing
3
12-18 reps
RPE 7
2B
Rotational Med Ball Slam
3
RPE 7
2C
Chin-Up (Weighted)
3
12 reps
RPE 7
3
Neck Circles
3
1 mins
RPE 6.5
4
Farmer's Walk (Weighted)
3
45 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
2
Pull-Up (Weighted)
3
8-12 reps
RPE 7
3
Seated Dumbbell Curl
3
8-12 reps
RPE 9
4A
Back Extension (Weighted)
2
10-14 reps
RPE 6
4B
Dead Hang
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 7
1B
Chest Supported Row (Machine)
3
8 reps
RPE 7
2A
Kettlebell Swing
3
12-18 reps
RPE 7
2B
Rotational Med Ball Slam
3
10 reps
RPE 7
2C
Chin-Up (Weighted)
3
12 reps
RPE 7
3
Farmer's Walk (Weighted)
3
45 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
2
Pull-Up (Weighted)
3
8-12 reps
RPE 7
3
Seated Dumbbell Curl
3
8-12 reps
RPE 9
4A
Back Extension (Weighted)
2
10-14 reps
RPE 6
4B
Dead Hang
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 7
1B
Chest Supported Row (Machine)
3
8 reps
RPE 7
2A
Kettlebell Swing
3
12-18 reps
RPE 7
2B
Rotational Med Ball Slam
3
10 reps
RPE 7
2C
Chin-Up (Weighted)
3
12 reps
RPE 7
3
Farmer's Walk (Weighted)
3
45 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
2
Pull-Up (Weighted)
3
8-12 reps
RPE 7
3
Seated Dumbbell Curl
3
8-12 reps
RPE 9
4A
Back Extension (Weighted)
2
10-14 reps
RPE 6
4B
Dead Hang
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 7
1B
Chest Supported Row (Machine)
3
8 reps
RPE 7
2A
Kettlebell Swing
3
12-18 reps
RPE 7
2B
Rotational Med Ball Slam
3
10 reps
RPE 7
2C
Chin-Up (Weighted)
3
12 reps
RPE 7
3
Farmer's Walk (Weighted)
3
45 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
2
Pull-Up (Weighted)
3
8-12 reps
RPE 7
3
Seated Dumbbell Curl
3
8-12 reps
RPE 9
4A
Back Extension (Weighted)
2
10-14 reps
RPE 6
4B
Dead Hang
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 7
2
Double Switch Landmine Push Press
3
6-10 reps
RPE 7
3A
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
3B
Depth Plyo Pushup
3
10-14 reps
RPE 7
4
Abs Circut
1
5 mins
RPE 10
5
Hill Sprint / Stairs Sprint
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 7
2A
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
2B
Dip (Weighted)
3
8-12 reps
RPE 7
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 9
3B
Lateral Raise (Dumbbell)
3
14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 7
2
Double Switch Landmine Push Press
3
6-10 reps
RPE 7
3A
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
3B
Depth Plyo Pushup
3
10-14 reps
RPE 7
4
Abs Circut
1
5 mins
RPE 10
5
Hill Sprint / Stairs Sprint
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 7
2A
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
2B
Dip (Weighted)
3
8-12 reps
RPE 7
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 9
3B
Lateral Raise (Dumbbell)
3
14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 7
2
Double Switch Landmine Push Press
3
6-10 reps
RPE 7
3A
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
3B
Depth Plyo Pushup
3
10-14 reps
RPE 7
4
Abs Circut
1
5 mins
RPE 10
5
Hill Sprint / Stairs Sprint
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 7
2A
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
2B
Dip (Weighted)
3
8-12 reps
RPE 7
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 9
3B
Lateral Raise (Dumbbell)
3
14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 7
2
Double Switch Landmine Push Press
3
6-10 reps
RPE 7
3A
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
3B
Depth Plyo Pushup
3
10-14 reps
RPE 7
4
Abs Circut
1
5 mins
RPE 10
5
Hill Sprint / Stairs Sprint
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 7
2A
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
2B
Dip (Weighted)
3
8-12 reps
RPE 7
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 9
3B
Lateral Raise (Dumbbell)
3
14 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-8 reps
RPE 7
2A
Back Extension
3
12-16 reps
RPE 7
2B
Chin-Up (Weighted)
3
10-12 reps
RPE 7
3A
Hanging Leg Raise
3
15 reps
RPE 7
3B
Shrug (Dumbbell)
3
8 reps
RPE 7
3C
Upright Row (Dumbbell)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2A
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 7
2B
Shrug (Dumbbell)
3
8-12 reps
RPE 8
3A
Neck Circles
2
20-30 reps
RPE 4
3B
Chin-Up (Weighted)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-8 reps
RPE 7
2A
Back Extension
3
12-16 reps
RPE 7
2B
Chin-Up (Weighted)
3
10-12 reps
RPE 7
3A
Hanging Leg Raise
3
15 reps
RPE 7
3B
Shrug (Dumbbell)
3
8 reps
RPE 7
3C
Upright Row (Dumbbell)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2A
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 7
2B
Shrug (Dumbbell)
3
8-12 reps
RPE 8
3A
Neck Circles
2
20-30 reps
RPE 4
3B
Chin-Up (Weighted)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-8 reps
RPE 7
2A
Back Extension
3
12-16 reps
RPE 7
2B
Chin-Up (Weighted)
3
10-12 reps
RPE 7
3A
Hanging Leg Raise
3
15 reps
RPE 7
3B
Shrug (Dumbbell)
3
8 reps
RPE 7
3C
Upright Row (Dumbbell)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2A
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 7
2B
Shrug (Dumbbell)
3
8-12 reps
RPE 8
3A
Neck Circles
2
20-30 reps
RPE 4
3B
Chin-Up (Weighted)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-8 reps
RPE 7
2A
Back Extension
3
12-16 reps
RPE 7
2B
Chin-Up (Weighted)
3
10-12 reps
RPE 7
3A
Hanging Leg Raise
3
15 reps
RPE 7
3B
Shrug (Dumbbell)
3
8 reps
RPE 7
3C
Upright Row (Dumbbell)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2A
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 7
2B
Shrug (Dumbbell)
3
8-12 reps
RPE 8
3A
Neck Circles
2
20-30 reps
RPE 4
3B
Chin-Up (Weighted)
3
8-12 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Zercher Squat (Barbell)1 Set
2 Sets
8-12 Reps
6-8 Reps
@7
@8
2A
Lateral Lunge (Weighted)3 Sets
6-8 Reps
@7
2B
Bench Press (Dumbbell)3 Sets
6-8 Reps
@7
3A
Jump Squat3 Sets
6-8 Reps
-
3B
Landmine Twist3 Sets
14-18 Reps
@7
3C
Rotational Landmine Push Press3 Sets
10-12 Reps
@7
Day 2
1A
Romanian Deadlift (Dumbbell)3 Sets
6 Reps
@7
1B
Chest Supported Row (Machine)3 Sets
8 Reps
@7
2A
Kettlebell Swing3 Sets
12-18 Reps
@7
2B
Rotational Med Ball Slam3 Sets
@7
2C
Chin-Up (Weighted)3 Sets
12 Reps
@7
3
Neck Circles3 Sets
1 mins
@6.5
4
Farmer's Walk (Weighted)3 Sets
45 Reps
@9
Day 3
1
Bench Press (Dumbbell)3 Sets
6-8 Reps
@7
2
Double Switch Landmine Push Press3 Sets
6-10 Reps
@7
3A
Bulgarian Split Squat (Dumbbell)3 Sets
8-10 Reps
@7
3B
Depth Plyo Pushup3 Sets
10-14 Reps
@7
4
Abs Circut1 Set
5 mins
@10
5
Hill Sprint / Stairs Sprint3 Sets
1 mins
@9
Day 4
1
Chest Supported Row (Machine)3 Sets
6-8 Reps
@7
2A
Back Extension3 Sets
12-16 Reps
@7
2B
Chin-Up (Weighted)3 Sets
10-12 Reps
@7
3A
Hanging Leg Raise3 Sets
15 Reps
@7
3B
Shrug (Dumbbell)3 Sets
8 Reps
@7
3C
Upright Row (Dumbbell)3 Sets
12 Reps
@7