Program Description
This is an eight week program broken up into two, four week blocks. This program is to be run if you are out of camp and don’t have a trainer, but need something to do until the next camp.
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalAthletics, Bodyweight Fitness, Olympic Weightlifting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedSep 22, 2025 04:14
- Last EditedNov 25, 2025 04:02
Summary
Unleash your inner warrior with the "Weightlifting for the Fighter" program, designed to build strength and explosiveness over 8 weeks. This 3-day-a-week regimen combines barbell and bodyweight exercises, including front squats, tempo bench presses, and kettlebell swings, to enhance your athletic performance and power. Each session features supersets that challenge your muscles and improve endurance, ensuring you stay on top of your game. Equip yourself with the strength and agility of a fighter—let's get started!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14%
Upper Back
11.6%
Glutes
10.8%
Hamstrings
7.7%
Abs
7.5%
Triceps
6.2%
Front Delts
6.2%
Lats
6.1%
Lower Back
5.8%
Forearms
4.6%
Chest
4.3%
Biceps
3.8%
Olympic
2.8%
Other
2.2%
Neck
1.8%
Middle Delts
1.8%
Rear Delts
1.4%
Adductors
0.9%
Calves
0.5%
