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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!
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4.8 Stars with 10, 000+ Ratings
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
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