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BoostcampPNG
8 week mma strength + conditioning + mass buiding
by Guy Lazarovich
9 athletes joined
Program Description
Greate program for strikers (muhay thai / kick boxing) who want to transition to mma which means putting on more muscles as well as developing athletesism
Program Overview
Level
Intermediate, Advanced
Goal
Athletics, Bodybuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
May 24, 2024 10:46
Last Edited
Jul 17, 2024 07:41
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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 Squat
3 Sets
6-8 Reps
3B
Landmine Twist
3 Sets
14-18 Reps
@7
3C
Rotational Landmine Push Press
3 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 Swing
3 Sets
12-18 Reps
@7
2B
Rotational Med Ball Slam
3 Sets
10 Reps
@7
2C
Chin-Up (Weighted)
3 Sets
12 Reps
@7
3
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 Press
3 Sets
6-10 Reps
@7
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@7
3B
Depth Plyo Pushup
3 Sets
10-14 Reps
@7
4
Abs Circut
1 Set
5 mins
@10
5
Hill Sprint / Stairs Sprint
3 Sets
1 mins
@9
Day 4
1
Chest Supported Row (Machine)
3 Sets
6-8 Reps
@7
2A
Back Extension
3 Sets
12-16 Reps
@7
2B
Chin-Up (Weighted)
3 Sets
10-12 Reps
@7
3A
Hanging Leg Raise
3 Sets
15 Reps
@7
3B
Shrug (Dumbbell)
3 Sets
8 Reps
@7
3C
Upright Row (Dumbbell)
3 Sets
12 Reps
@7