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MMA Fight Camp Strength and Conditioing

by Anonymous A.

Program Description

This is a fight camp to build an aesthetic body, build strength in a power lifting sense, and use assistance work to help you kick ass and look good while doing it. We do this with power building and a 5/3/1 template by Jim Wendler

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 15, 2025 07:17
  • Last Edited
    Jul 23, 2025 09:59

Summary

Unleash your inner fighter with the MMA Fight Camp Strength and Conditioning program! Over 12 weeks, you'll engage in a rigorous 4-day-a-week training regimen designed to build explosive strength and enhance your conditioning for peak performance. Each session incorporates a blend of compound lifts, functional movements, and targeted exercises to fortify your entire body, ensuring you're ready for any challenge. Get ready to elevate your game and transform your physique with this comprehensive training plan tailored for fighters and fitness enthusiasts alike!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
4
Clean and Press
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Incline Curl (Dumbbell)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
3 reps
3 reps
3 reps
75%
85%
95%
2
Military Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
75%
85%
95%
3
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
75%
85%
95%
4
Clean and Press
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Incline Curl (Dumbbell)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
5 reps
3 reps
1 reps
85%
90%
100%
2
Military Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
85%
90%
100%
3
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
85%
90%
100%
4
Clean and Press
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Incline Curl (Dumbbell)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
4
Clean and Press
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Incline Curl (Dumbbell)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
3 reps
3 reps
3 reps
75%
85%
95%
2
Military Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
75%
85%
95%
3
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
75%
85%
95%
4
Clean and Press
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Incline Curl (Dumbbell)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
5 reps
3 reps
1 reps
85%
90%
100%
2
Military Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
85%
90%
100%
3
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
85%
90%
100%
4
Clean and Press
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Incline Curl (Dumbbell)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
5 reps
3 reps
1 reps
85%
90%
100%
2
Military Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
85%
90%
100%
3
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
85%
90%
100%
4
Clean and Press
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Incline Curl (Dumbbell)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
3 reps
3 reps
3 reps
75%
85%
95%
2
Military Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
75%
85%
95%
3
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
75%
85%
95%
4
Clean and Press
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Incline Curl (Dumbbell)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
5 reps
3 reps
1 reps
85%
90%
100%
2
Military Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
85%
90%
100%
3
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
85%
90%
100%
4
Clean and Press
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Incline Curl (Dumbbell)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
4
Clean and Press
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Incline Curl (Dumbbell)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
3 reps
3 reps
3 reps
75%
85%
95%
2
Military Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
75%
85%
95%
3
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
75%
85%
95%
4
Clean and Press
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Incline Curl (Dumbbell)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
5 reps
3 reps
1 reps
85%
90%
100%
2
Military Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
85%
90%
100%
3
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
85%
90%
100%
4
Clean and Press
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Incline Curl (Dumbbell)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Zercher Squat (Barbell)
5
10 reps
-
3
Seated Calf Raise
5
10 reps
-
4
Farmer's Walk (Weighted)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
75%
85%
95%
2
Zercher Squat (Barbell)
5
10 reps
-
3
Seated Calf Raise
5
10 reps
-
4
Farmer's Walk (Weighted)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
85%
90%
100%
2
Zercher Squat (Barbell)
5
10 reps
-
3
Seated Calf Raise
5
10 reps
-
4
Farmer's Walk (Weighted)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Zercher Squat (Barbell)
5
10 reps
-
3
Seated Calf Raise
5
10 reps
-
4
Farmer's Walk (Weighted)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
75%
85%
95%
2
Zercher Squat (Barbell)
5
10 reps
-
3
Seated Calf Raise
5
10 reps
-
4
Farmer's Walk (Weighted)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
85%
90%
100%
2
Zercher Squat (Barbell)
5
10 reps
-
3
Seated Calf Raise
5
10 reps
-
4
Farmer's Walk (Weighted)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
75%
85%
95%
2
Zercher Squat (Barbell)
5
10 reps
-
3
Seated Calf Raise
5
10 reps
-
4
Farmer's Walk (Weighted)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
85%
90%
100%
2
Zercher Squat (Barbell)
5
10 reps
-
3
Seated Calf Raise
5
10 reps
-
4
Farmer's Walk (Weighted)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Zercher Squat (Barbell)
5
10 reps
-
3
Seated Calf Raise
5
10 reps
-
4
Farmer's Walk (Weighted)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
75%
85%
95%
2
Zercher Squat (Barbell)
5
10 reps
-
3
Seated Calf Raise
5
10 reps
-
4
Farmer's Walk (Weighted)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
85%
90%
100%
2
Zercher Squat (Barbell)
5
10 reps
-
3
Seated Calf Raise
5
10 reps
-
4
Farmer's Walk (Weighted)
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
4
Cable Crossover
5
10 reps
-
5
Behind-the-Neck Push Press
5
10 reps
-
6
Preacher Curl (Barbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
3 reps
3 reps
3 reps
75%
85%
95%
2
Military Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
75%
85%
95%
3
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
75%
85%
95%
4
Cable Crossover
5
10 reps
-
5
Behind-the-Neck Push Press
5
10 reps
-
6
Preacher Curl (Barbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
65%
2
Military Press (Barbell)
3
5 reps
65%
3
Bench Press (Barbell)
3
5 reps
65%
4
Cable Crossover
5
10 reps
-
5
Behind-the-Neck Push Press
5
10 reps
-
6
Preacher Curl (Barbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
4
Cable Crossover
5
10 reps
-
5
Behind-the-Neck Push Press
5
10 reps
-
6
Preacher Curl (Barbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
3 reps
3 reps
3 reps
75%
85%
95%
2
Military Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
75%
85%
95%
3
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
75%
85%
95%
4
Cable Crossover
5
10 reps
-
5
Behind-the-Neck Push Press
5
10 reps
-
6
Preacher Curl (Barbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
65%
2
Military Press (Barbell)
3
5 reps
65%
3
Bench Press (Barbell)
3
5 reps
65%
4
Cable Crossover
5
10 reps
-
5
Behind-the-Neck Push Press
5
10 reps
-
6
Preacher Curl (Barbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
3 reps
3 reps
3 reps
75%
85%
95%
2
Military Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
75%
85%
95%
3
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
75%
85%
95%
4
Cable Crossover
5
10 reps
-
5
Behind-the-Neck Push Press
5
10 reps
-
6
Preacher Curl (Barbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
65%
2
Military Press (Barbell)
3
5 reps
65%
3
Bench Press (Barbell)
3
5 reps
65%
4
Cable Crossover
5
10 reps
-
5
Behind-the-Neck Push Press
5
10 reps
-
6
Preacher Curl (Barbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
4
Cable Crossover
5
10 reps
-
5
Behind-the-Neck Push Press
5
10 reps
-
6
Preacher Curl (Barbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
3 reps
3 reps
3 reps
75%
85%
95%
2
Military Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
75%
85%
95%
3
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
75%
85%
95%
4
Cable Crossover
5
10 reps
-
5
Behind-the-Neck Push Press
5
10 reps
-
6
Preacher Curl (Barbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
65%
2
Military Press (Barbell)
3
5 reps
65%
3
Bench Press (Barbell)
3
5 reps
65%
4
Cable Crossover
5
10 reps
-
5
Behind-the-Neck Push Press
5
10 reps
-
6
Preacher Curl (Barbell)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Zercher Squat (Barbell)
5
10 reps
-
3
Seated Calf Raise
5
10 reps
-
4
Farmer's Walk (Weighted)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
75%
85%
95%
2
Zercher Squat (Barbell)
5
10 reps
-
3
Seated Calf Raise
5
10 reps
-
4
Farmer's Walk (Weighted)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
65%
2
Zercher Squat (Barbell)
5
10 reps
-
3
Seated Calf Raise
5
10 reps
-
4
Farmer's Walk (Weighted)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Zercher Squat (Barbell)
5
10 reps
-
3
Seated Calf Raise
5
10 reps
-
4
Farmer's Walk (Weighted)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
75%
85%
95%
2
Zercher Squat (Barbell)
5
10 reps
-
3
Seated Calf Raise
5
10 reps
-
4
Farmer's Walk (Weighted)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
65%
2
Zercher Squat (Barbell)
5
10 reps
-
3
Seated Calf Raise
5
10 reps
-
4
Farmer's Walk (Weighted)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
75%
85%
95%
2
Zercher Squat (Barbell)
5
10 reps
-
3
Seated Calf Raise
5
10 reps
-
4
Farmer's Walk (Weighted)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
65%
2
Zercher Squat (Barbell)
5
10 reps
-
3
Seated Calf Raise
5
10 reps
-
4
Farmer's Walk (Weighted)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Zercher Squat (Barbell)
5
10 reps
-
3
Seated Calf Raise
5
10 reps
-
4
Farmer's Walk (Weighted)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
75%
85%
95%
2
Zercher Squat (Barbell)
5
10 reps
-
3
Seated Calf Raise
5
10 reps
-
4
Farmer's Walk (Weighted)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
65%
2
Zercher Squat (Barbell)
5
10 reps
-
3
Seated Calf Raise
5
10 reps
-
4
Farmer's Walk (Weighted)
5
10 reps
-
Week 1
1 / 12 Weeks
Day 3
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Military Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
4
Cable Crossover
5 Sets
10 Reps
-
5
Behind-the-Neck Push Press
5 Sets
10 Reps
-
6
Preacher Curl (Barbell)
5 Sets
10 Reps
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Zercher Squat (Barbell)
5 Sets
10 Reps
-
3
Seated Calf Raise
5 Sets
10 Reps
-
4
Farmer's Walk (Weighted)
5 Sets
AMRAP
-
Day 1
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Military Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
4
Clean and Press
5 Sets
10 Reps
-
5
Cable Crossover
5 Sets
10 Reps
-
6
Incline Curl (Dumbbell)
5 Sets
10 Reps
-
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Zercher Squat (Barbell)
5 Sets
10 Reps
-
3
Seated Calf Raise
5 Sets
10 Reps
-
4
Farmer's Walk (Weighted)
5 Sets
10 Reps
-