Fight Shape

Transform your physique and elevate your performance with Fight Shape, a comprehensive 12-week program designed for those ready to push their limits. With a rigorous 7-day training schedule, you'll alternate between upper and lower body strength workouts and high-intensity sprint sessions, ensuring a balanced approach to strength and cardio. Each session is meticulously crafted to build muscle, enhance endurance, and refine your athleticism. Equip yourself with the tools you need to achieve your fitness goals and embrace the challenge ahead!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Chest Press (Machine)

Seated Row (Machine)

Seated Shoulder Press (Dumbbell)

Wide Grip Lat Pulldown

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Hammer Curl (Dumbbell)

Plank (Weighted)

Upper Body Strength

Shadow Kick Boxing

Sprints

Leg Press (45 Degrees)

Romanian Deadlift (Dumbbell)

Seated Hamstring Curl

Bulgarian Split Squat (Dumbbell)

Hip Thrust (Barbell)

Calf Raise (Machine)

Lower Body Strength

Long Run

Hybrid Circuit

Kettlebell Clean and Press

Pull-Up (Bodyweight)

Front Squat (Dumbbell)

Kettlebell Swing

Incline Bench Press (Dumbbell)

Hanging Knee Raise

Full Body Functional/Explosive

Yoga

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