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Get Ready for MMA

by UltraBeast31
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Program Description

**Get Ready for MMA** is an 8-week program designed to elevate your fitness and prepare you for the demands of mixed martial arts. With 40 training sessions, you'll engage in a mix of strength training and conditioning, focusing on key muscle groups essential for performance. Each workout lasts approximately 80 minutes and incorporates a variety of exercises, from incline bench presses to dead hangs, ensuring a balanced approach to building strength and endurance. Perfect for intermediate lifters looking to enhance their athleticism and physique, this program will challenge you every step of the way!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 18, 2025 07:50
  • Last Edited
    Jun 18, 2025 11:39

Summary

Prepare to unleash your inner fighter with the 8-week "Get Ready for MMA" program! Designed for five days a week, this comprehensive training plan combines strength and conditioning workouts to build the power, agility, and endurance necessary for mixed martial arts. Each session targets key muscle groups, ensuring a balanced approach to fitness while enhancing your combat skills. Whether you're a beginner or looking to sharpen your technique, this program will push your limits and elevate your performance in the ring. Get ready to transform your body and mindset!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.4%
Upper Back
11.6%
Biceps
9%
Lats
7.8%
Front Delts
7.8%
Abs
7.6%
Chest
7%
Middle Delts
7%
Quadriceps
6.3%
Hamstrings
4.8%
Cardio
4%
Glutes
3.6%
Forearms
3.2%
Rear Delts
3.2%
Neck
2.4%
Adductors
1.3%
Other
0.8%
Lower Back
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Incline Bench Press (Dumbbell)
2
1
4-6 reps
6-8 reps
RPE 10
RPE 10
2
Dip (Assisted)
3
8-10 reps
RPE 10
3
Chest Fly (Cable)
2
10-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
5
Push Up
2
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
7
Dead Hang
2
1 mins
RPE 10
8
Stair Climber
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
4-6 reps
6-8 reps
RPE 10
RPE 10
2
Dip (Assisted)
3
8-10 reps
RPE 10
3
Chest Fly (Cable)
2
10-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
5
Push Up
2
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
7
Dead Hang
2
1 mins
RPE 10
8
Stair Climber
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
4-6 reps
6-8 reps
RPE 10
RPE 10
2
Dip (Assisted)
3
8-10 reps
RPE 10
3
Chest Fly (Cable)
2
10-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
5
Push Up
2
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
7
Dead Hang
2
1 mins
RPE 10
8
Stair Climber
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
4-6 reps
6-8 reps
RPE 10
RPE 10
2
Dip (Assisted)
3
8-10 reps
RPE 10
3
Chest Fly (Cable)
2
10-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
5
Push Up
2
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
7
Dead Hang
2
1 mins
RPE 10
8
Stair Climber
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
4-6 reps
6-8 reps
RPE 10
RPE 10
2
Dip (Assisted)
3
8-10 reps
RPE 10
3
Chest Fly (Cable)
2
10-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
5
Push Up
2
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
7
Dead Hang
2
1 mins
RPE 10
8
Stair Climber
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
4-6 reps
6-8 reps
RPE 10
RPE 10
2
Dip (Assisted)
3
8-10 reps
RPE 10
3
Chest Fly (Cable)
2
10-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
5
Push Up
2
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
7
Dead Hang
2
1 mins
RPE 10
8
Stair Climber
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
4-6 reps
6-8 reps
RPE 10
RPE 10
2
Dip (Assisted)
3
8-10 reps
RPE 10
3
Chest Fly (Cable)
2
10-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
5
Push Up
2
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
7
Dead Hang
2
1 mins
RPE 10
8
Stair Climber
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
4-6 reps
6-8 reps
RPE 10
RPE 10
2
Dip (Assisted)
3
8-10 reps
RPE 10
3
Chest Fly (Cable)
2
10-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
5
Push Up
2
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
7
Dead Hang
2
1 mins
RPE 10
8
Stair Climber
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
Dumbbell Row
3
6-8 reps
RPE 10
3
Single Arm Iso Row
3
10-12 reps
RPE 10
4
Pull-Up (Assisted)
2
AMRAP
RPE 10
5
Shrug (Barbell)
3
6-8 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Bicep Curl (Cable)
2
6-8 reps
RPE 10
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
9
Plank
1
1
2 mins
1 mins
RPE 10
RPE 10
10
Cycling
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
Dumbbell Row
3
6-8 reps
RPE 10
3
Single Arm Iso Row
3
10-12 reps
RPE 10
4
Pull-Up (Assisted)
2
AMRAP
RPE 10
5
Shrug (Barbell)
3
6-8 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Bicep Curl (Cable)
2
6-8 reps
RPE 10
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
9
Plank
1
1
2 mins
1 mins
RPE 10
RPE 10
10
Cycling
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
Dumbbell Row
3
6-8 reps
RPE 10
3
Single Arm Iso Row
3
10-12 reps
RPE 10
4
Pull-Up (Assisted)
2
AMRAP
RPE 10
5
Shrug (Barbell)
3
6-8 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Bicep Curl (Cable)
2
6-8 reps
RPE 10
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
9
Plank
1
1
2 mins
1 mins
RPE 10
RPE 10
10
Cycling
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
Dumbbell Row
3
6-8 reps
RPE 10
3
Single Arm Iso Row
3
10-12 reps
RPE 10
4
Pull-Up (Assisted)
2
AMRAP
RPE 10
5
Shrug (Barbell)
3
6-8 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Bicep Curl (Cable)
2
6-8 reps
RPE 10
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
9
Plank
1
1
2 mins
1 mins
RPE 10
RPE 10
10
Cycling
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
Dumbbell Row
3
6-8 reps
RPE 10
3
Single Arm Iso Row
3
10-12 reps
RPE 10
4
Pull-Up (Assisted)
2
AMRAP
RPE 10
5
Shrug (Barbell)
3
6-8 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Bicep Curl (Cable)
2
6-8 reps
RPE 10
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
9
Plank
1
1
2 mins
1 mins
RPE 10
RPE 10
10
Cycling
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
Dumbbell Row
3
6-8 reps
RPE 10
3
Single Arm Iso Row
3
10-12 reps
RPE 10
4
Pull-Up (Assisted)
2
AMRAP
RPE 10
5
Shrug (Barbell)
3
6-8 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Bicep Curl (Cable)
2
6-8 reps
RPE 10
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
9
Plank
1
1
2 mins
1 mins
RPE 10
RPE 10
10
Cycling
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
Dumbbell Row
3
6-8 reps
RPE 10
3
Single Arm Iso Row
3
10-12 reps
RPE 10
4
Pull-Up (Assisted)
2
AMRAP
RPE 10
5
Shrug (Barbell)
3
6-8 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Bicep Curl (Cable)
2
6-8 reps
RPE 10
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
9
Plank
1
1
2 mins
1 mins
RPE 10
RPE 10
10
Cycling
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
Dumbbell Row
3
6-8 reps
RPE 10
3
Single Arm Iso Row
3
10-12 reps
RPE 10
4
Pull-Up (Assisted)
2
AMRAP
RPE 10
5
Shrug (Barbell)
3
6-8 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Bicep Curl (Cable)
2
6-8 reps
RPE 10
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
9
Plank
1
1
2 mins
1 mins
RPE 10
RPE 10
10
Cycling
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 10
2
Hamstring Curl
2
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Leg Extension
2
1
6-8 reps
10-12 reps
RPE 10
RPE 10
4
Lunge (Dumbbell)
2
10-12 reps
RPE 10
5
Abs Crunch (Machine)
3
6-8 reps
RPE 10
6
Decline Crunch (Weighted)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 10
2
Hamstring Curl
2
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Leg Extension
2
1
6-8 reps
10-12 reps
RPE 10
RPE 10
4
Lunge (Dumbbell)
2
10-12 reps
RPE 10
5
Abs Crunch (Machine)
3
6-8 reps
RPE 10
6
Decline Crunch (Weighted)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 10
2
Hamstring Curl
2
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Leg Extension
2
1
6-8 reps
10-12 reps
RPE 10
RPE 10
4
Lunge (Dumbbell)
2
10-12 reps
RPE 10
5
Abs Crunch (Machine)
3
6-8 reps
RPE 10
6
Decline Crunch (Weighted)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 10
2
Hamstring Curl
2
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Leg Extension
2
1
6-8 reps
10-12 reps
RPE 10
RPE 10
4
Lunge (Dumbbell)
2
10-12 reps
RPE 10
5
Abs Crunch (Machine)
3
6-8 reps
RPE 10
6
Decline Crunch (Weighted)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 10
2
Hamstring Curl
2
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Leg Extension
2
1
6-8 reps
10-12 reps
RPE 10
RPE 10
4
Lunge (Dumbbell)
2
10-12 reps
RPE 10
5
Abs Crunch (Machine)
3
6-8 reps
RPE 10
6
Decline Crunch (Weighted)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 10
2
Hamstring Curl
2
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Leg Extension
2
1
6-8 reps
10-12 reps
RPE 10
RPE 10
4
Lunge (Dumbbell)
2
10-12 reps
RPE 10
5
Abs Crunch (Machine)
3
6-8 reps
RPE 10
6
Decline Crunch (Weighted)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 10
2
Hamstring Curl
2
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Leg Extension
2
1
6-8 reps
10-12 reps
RPE 10
RPE 10
4
Lunge (Dumbbell)
2
10-12 reps
RPE 10
5
Abs Crunch (Machine)
3
6-8 reps
RPE 10
6
Decline Crunch (Weighted)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 10
2
Hamstring Curl
2
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Leg Extension
2
1
6-8 reps
10-12 reps
RPE 10
RPE 10
4
Lunge (Dumbbell)
2
10-12 reps
RPE 10
5
Abs Crunch (Machine)
3
6-8 reps
RPE 10
6
Decline Crunch (Weighted)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 10
3
Rear Delt Fly (Machine)
3
8-10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
6-8 reps
RPE 10
5
Preacher Curl (Machine)
3
6-8 reps
RPE 10
6
Lateral Raise (Cable)
2
10-12 reps
RPE 10
7
Neck Curl
3
10-12 reps
RPE 10
8
Treadmill
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 10
3
Rear Delt Fly (Machine)
3
8-10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
6-8 reps
RPE 10
5
Preacher Curl (Machine)
3
6-8 reps
RPE 10
6
Lateral Raise (Cable)
2
10-12 reps
RPE 10
7
Neck Curl
3
10-12 reps
RPE 10
8
Treadmill
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 10
3
Rear Delt Fly (Machine)
3
8-10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
6-8 reps
RPE 10
5
Preacher Curl (Machine)
3
6-8 reps
RPE 10
6
Lateral Raise (Cable)
2
10-12 reps
RPE 10
7
Neck Curl
3
10-12 reps
RPE 10
8
Treadmill
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 10
3
Rear Delt Fly (Machine)
3
8-10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
6-8 reps
RPE 10
5
Preacher Curl (Machine)
3
6-8 reps
RPE 10
6
Lateral Raise (Cable)
2
10-12 reps
RPE 10
7
Neck Curl
3
10-12 reps
RPE 10
8
Treadmill
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 10
3
Rear Delt Fly (Machine)
3
8-10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
6-8 reps
RPE 10
5
Preacher Curl (Machine)
3
6-8 reps
RPE 10
6
Lateral Raise (Cable)
2
10-12 reps
RPE 10
7
Neck Curl
3
10-12 reps
RPE 10
8
Treadmill
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 10
3
Rear Delt Fly (Machine)
3
8-10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
6-8 reps
RPE 10
5
Preacher Curl (Machine)
3
6-8 reps
RPE 10
6
Lateral Raise (Cable)
2
10-12 reps
RPE 10
7
Neck Curl
3
10-12 reps
RPE 10
8
Treadmill
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 10
3
Rear Delt Fly (Machine)
3
8-10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
6-8 reps
RPE 10
5
Preacher Curl (Machine)
3
6-8 reps
RPE 10
6
Lateral Raise (Cable)
2
10-12 reps
RPE 10
7
Neck Curl
3
10-12 reps
RPE 10
8
Treadmill
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 10
3
Rear Delt Fly (Machine)
3
8-10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
6-8 reps
RPE 10
5
Preacher Curl (Machine)
3
6-8 reps
RPE 10
6
Lateral Raise (Cable)
2
10-12 reps
RPE 10
7
Neck Curl
3
10-12 reps
RPE 10
8
Treadmill
1
30 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
1 mins
RPE 10
2
Stretching
1
5 mins
RPE 6
3
Treadmill
1
30 mins
RPE 8.5
4
Stair Climber
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
1 mins
RPE 10
2
Stretching
1
5 mins
RPE 6
3
Treadmill
1
30 mins
RPE 8.5
4
Stair Climber
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
1 mins
RPE 10
2
Stretching
1
5 mins
RPE 6
3
Treadmill
1
30 mins
RPE 8.5
4
Stair Climber
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
1 mins
RPE 10
2
Stretching
1
5 mins
RPE 6
3
Treadmill
1
30 mins
RPE 8.5
4
Stair Climber
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
1 mins
RPE 10
2
Stretching
1
5 mins
RPE 6
3
Treadmill
1
30 mins
RPE 8.5
4
Stair Climber
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
1 mins
RPE 10
2
Stretching
1
5 mins
RPE 6
3
Treadmill
1
30 mins
RPE 8.5
4
Stair Climber
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
1 mins
RPE 10
2
Stretching
1
5 mins
RPE 6
3
Treadmill
1
30 mins
RPE 8.5
4
Stair Climber
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
1 mins
RPE 10
2
Stretching
1
5 mins
RPE 6
3
Treadmill
1
30 mins
RPE 8.5
4
Stair Climber
1
30 mins
RPE 6
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
4-6 Reps
6-8 Reps
@10
@10
2
Dip (Assisted)
3 Sets
8-10 Reps
@10
3
Chest Fly (Cable)
2 Sets
10-12 Reps
@10
4
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
@10
5
Push Up
2 Sets
AMRAP
@10
6
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
@10
7
Dead Hang
2 Sets
1 mins
@10
8
Stair Climber
1 Set
30 mins
@6
Day 2
1
Lat Pulldown
3 Sets
6-8 Reps
@10
2
Dumbbell Row
3 Sets
6-8 Reps
@10
3
Single Arm Iso Row
3 Sets
10-12 Reps
@10
4
Pull-Up (Assisted)
2 Sets
AMRAP
@10
5
Shrug (Barbell)
3 Sets
6-8 Reps
@10
6
Bicep Curl (Dumbbell)
2 Sets
6-8 Reps
@10
7
Bicep Curl (Cable)
2 Sets
6-8 Reps
@10
8
Leg Raise (Captain's Chair)
2 Sets
AMRAP
@10
9
Plank
1 Set
1 Set
2 mins
1 mins
@10
@10
10
Cycling
1 Set
30 mins
@8
Day 3
1
Squat (Smith Machine)
3 Sets
6-8 Reps
@10
2
Hamstring Curl
2 Sets
1 Set
6-8 Reps
8-10 Reps
@10
@10
3
Leg Extension
2 Sets
1 Set
6-8 Reps
10-12 Reps
@10
@10
4
Lunge (Dumbbell)
2 Sets
10-12 Reps
@10
5
Abs Crunch (Machine)
3 Sets
6-8 Reps
@10
6
Decline Crunch (Weighted)
2 Sets
8-10 Reps
@10
Day 4
1
Shoulder Press (Machine)
3 Sets
6-8 Reps
@10
2
Lateral Raise (Dumbbell)
3 Sets
6-8 Reps
@10
3
Rear Delt Fly (Machine)
3 Sets
8-10 Reps
@10
4
Tricep Rope Push Down (Cable)
3 Sets
6-8 Reps
@10
5
Preacher Curl (Machine)
3 Sets
6-8 Reps
@10
6
Lateral Raise (Cable)
2 Sets
10-12 Reps
@10
7
Neck Curl
3 Sets
10-12 Reps
@10
8
Treadmill
1 Set
30 mins
@6.5
Day 5
1
Dead Hang
2 Sets
1 mins
@10
2
Stretching
1 Set
5 mins
@6
3
Treadmill
1 Set
30 mins
@8.5
4
Stair Climber
1 Set
30 mins
@6