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MMA weight training

by gracen

Program Description

to build strength for mma or combat sports

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 20, 2025 04:37
  • Last Edited
    Jun 18, 2025 12:08

Summary

Unleash your inner fighter with the MMA Weight Training program! Over the course of 8 weeks, you'll engage in a dynamic routine three days a week, focusing on building strength and power through a mix of barbell, dumbbell, and bodyweight exercises. Each workout is designed to enhance your athletic performance, featuring compound lifts like squats and bench presses, alongside explosive movements like box jumps. Get ready to transform your physique and elevate your training game!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
85%
2
Pull-Up (Assisted)
3
5 reps
RPE 8.5
3
Overhead Press (Barbell)
3
5 reps
RPE 8
4
T-Bar Row
3
5 reps
RPE 8
5
Dip (Assisted)
3
5 reps
RPE 8.5
6
Lateral Med Ball Slam
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
85%
2
Pull-Up (Assisted)
3
5 reps
RPE 8.5
3
Overhead Press (Barbell)
3
5 reps
RPE 8
4
T-Bar Row
3
5 reps
RPE 8
5
Dip (Assisted)
3
5 reps
RPE 8.5
6
Lateral Med Ball Slam
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
85%
2
Pull-Up (Assisted)
3
5 reps
RPE 8.5
3
Overhead Press (Barbell)
3
5 reps
RPE 8
4
T-Bar Row
3
5 reps
RPE 8
5
Dip (Assisted)
3
5 reps
RPE 8.5
6
Lateral Med Ball Slam
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
85%
2
Pull-Up (Assisted)
3
5 reps
RPE 8.5
3
Overhead Press (Barbell)
3
5 reps
RPE 8
4
T-Bar Row
3
5 reps
RPE 8
5
Dip (Assisted)
3
5 reps
RPE 8.5
6
Lateral Med Ball Slam
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
85%
2
Pull-Up (Assisted)
3
5 reps
RPE 8.5
3
Overhead Press (Barbell)
3
5 reps
RPE 8
4
T-Bar Row
3
5 reps
RPE 8
5
Dip (Assisted)
3
5 reps
RPE 8.5
6
Lateral Med Ball Slam
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
85%
2
Pull-Up (Assisted)
3
5 reps
RPE 8.5
3
Overhead Press (Barbell)
3
5 reps
RPE 8
4
T-Bar Row
3
5 reps
RPE 8
5
Dip (Assisted)
3
5 reps
RPE 8.5
6
Lateral Med Ball Slam
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
85%
2
Pull-Up (Assisted)
3
5 reps
RPE 8.5
3
Overhead Press (Barbell)
3
5 reps
RPE 8
4
T-Bar Row
3
5 reps
RPE 8
5
Dip (Assisted)
3
5 reps
RPE 8.5
6
Lateral Med Ball Slam
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
85%
2
Pull-Up (Assisted)
3
5 reps
RPE 8.5
3
Overhead Press (Barbell)
3
5 reps
RPE 8
4
T-Bar Row
3
5 reps
RPE 8
5
Dip (Assisted)
3
5 reps
RPE 8.5
6
Lateral Med Ball Slam
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Bulgarian Split Squat (Dumbbell)
4
5 reps
RPE 8
3
Kettlebell Swing
3
15 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
4
5 reps
RPE 8
5
Box Jump
3
5 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Bulgarian Split Squat (Dumbbell)
4
5 reps
RPE 8
3
Kettlebell Swing
3
15 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
4
5 reps
RPE 8
5
Box Jump
3
5 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Bulgarian Split Squat (Dumbbell)
4
5 reps
RPE 8
3
Kettlebell Swing
3
15 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
4
5 reps
RPE 8
5
Box Jump
3
5 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Bulgarian Split Squat (Dumbbell)
4
5 reps
RPE 8
3
Kettlebell Swing
3
15 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
4
5 reps
RPE 8
5
Box Jump
3
5 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Bulgarian Split Squat (Dumbbell)
4
5 reps
RPE 8
3
Kettlebell Swing
3
15 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
4
5 reps
RPE 8
5
Box Jump
3
5 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Bulgarian Split Squat (Dumbbell)
4
5 reps
RPE 8
3
Kettlebell Swing
3
15 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
4
5 reps
RPE 8
5
Box Jump
3
5 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Bulgarian Split Squat (Dumbbell)
4
5 reps
RPE 8
3
Kettlebell Swing
3
15 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
4
5 reps
RPE 8
5
Box Jump
3
5 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Bulgarian Split Squat (Dumbbell)
4
5 reps
RPE 8
3
Kettlebell Swing
3
15 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
4
5 reps
RPE 8
5
Box Jump
3
5 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
2
Overhead Press (Barbell)
4
5 reps
RPE 8
3
Chest Fly (Machine)
3
5 reps
RPE 8.5
4
Zercher Squat (Barbell)
3
5 reps
RPE 8
5
T-Bar Row
3
5 reps
RPE 8.5
6
Farmer's Walk (Weighted)
3
2 reps
RPE 9.5
7
Hanging Leg Raise
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
2
Overhead Press (Barbell)
4
5 reps
RPE 8
3
Chest Fly (Machine)
3
5 reps
RPE 8.5
4
Zercher Squat (Barbell)
3
5 reps
RPE 8
5
T-Bar Row
3
5 reps
RPE 8.5
6
Farmer's Walk (Weighted)
3
2 reps
RPE 9.5
7
Hanging Leg Raise
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
2
Overhead Press (Barbell)
4
5 reps
RPE 8
3
Chest Fly (Machine)
3
5 reps
RPE 8.5
4
Zercher Squat (Barbell)
3
5 reps
RPE 8
5
T-Bar Row
3
5 reps
RPE 8.5
6
Farmer's Walk (Weighted)
3
2 reps
RPE 9.5
7
Hanging Leg Raise
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
2
Overhead Press (Barbell)
4
5 reps
RPE 8
3
Chest Fly (Machine)
3
5 reps
RPE 8.5
4
Zercher Squat (Barbell)
3
5 reps
RPE 8
5
T-Bar Row
3
5 reps
RPE 8.5
6
Farmer's Walk (Weighted)
3
2 reps
RPE 9.5
7
Hanging Leg Raise
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
2
Overhead Press (Barbell)
4
5 reps
RPE 8
3
Chest Fly (Machine)
3
5 reps
RPE 8.5
4
Zercher Squat (Barbell)
3
5 reps
RPE 8
5
T-Bar Row
3
5 reps
RPE 8.5
6
Farmer's Walk (Weighted)
3
2 reps
RPE 9.5
7
Hanging Leg Raise
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
2
Overhead Press (Barbell)
4
5 reps
RPE 8
3
Chest Fly (Machine)
3
5 reps
RPE 8.5
4
Zercher Squat (Barbell)
3
5 reps
RPE 8
5
T-Bar Row
3
5 reps
RPE 8.5
6
Farmer's Walk (Weighted)
3
2 reps
RPE 9.5
7
Hanging Leg Raise
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
2
Overhead Press (Barbell)
4
5 reps
RPE 8
3
Chest Fly (Machine)
3
5 reps
RPE 8.5
4
Zercher Squat (Barbell)
3
5 reps
RPE 8
5
T-Bar Row
3
5 reps
RPE 8.5
6
Farmer's Walk (Weighted)
3
2 reps
RPE 9.5
7
Hanging Leg Raise
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
2
Overhead Press (Barbell)
4
5 reps
RPE 8
3
Chest Fly (Machine)
3
5 reps
RPE 8.5
4
Zercher Squat (Barbell)
3
5 reps
RPE 8
5
T-Bar Row
3
5 reps
RPE 8.5
6
Farmer's Walk (Weighted)
3
2 reps
RPE 9.5
7
Hanging Leg Raise
3
10 reps
RPE 8.5
Week 1
1 / 8 Weeks
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
75%
2
Bulgarian Split Squat (Dumbbell)
4 Sets
5 Reps
@8
3
Kettlebell Swing
3 Sets
15 Reps
@8.5
4
Romanian Deadlift (Barbell)
4 Sets
5 Reps
@8
5
Box Jump
3 Sets
5 Reps
@8
6
Standing Calf Raise
3 Sets
10 Reps
@8.5
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
85%
2
Pull-Up (Assisted)
3 Sets
5 Reps
@8.5
3
Overhead Press (Barbell)
3 Sets
5 Reps
@8
4
T-Bar Row
3 Sets
5 Reps
@8
5
Dip (Assisted)
3 Sets
5 Reps
@8.5
6
Lateral Med Ball Slam
3 Sets
10 Reps
@10
Day 3
1
Deadlift (Barbell)
3 Sets
3 Reps
80%
2
Overhead Press (Barbell)
4 Sets
5 Reps
@8
3
Chest Fly (Machine)
3 Sets
5 Reps
@8.5
4
Zercher Squat (Barbell)
3 Sets
5 Reps
@8
5
T-Bar Row
3 Sets
5 Reps
@8.5
6
Farmer's Walk (Weighted)
3 Sets
2 Reps
@9.5
7
Hanging Leg Raise
3 Sets
10 Reps
@8.5