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 EditedSep 15, 2025 01:53
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!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.8%
Lats
10.5%
Quadriceps
9.8%
Glutes
9.4%
Triceps
9%
Chest
7.8%
Front Delts
7.5%
Hamstrings
6.2%
Abs
5.2%
Middle Delts
5.1%
Lower Back
4.6%
Biceps
4.3%
Forearms
2.8%
Calves
1.4%
Adductors
1.4%
Rear Delts
0.3%
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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