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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
    Apr 16, 2025 02:14
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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
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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
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