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BoostcampPNG

MMA hypertrophie, strenght, explosif and vitesse

by Ameglio T.

Program Description

Be strong and fit

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 01, 2024 11:09
  • Last Edited
    Jun 18, 2025 08:59

Summary

Unleash your potential with this 8-week MMA hypertrophy, strength, explosiveness, and speed program. Designed for daily commitment, this intensive regimen combines high-intensity supersets and explosive movements to build muscle and enhance athletic performance. Each workout targets key muscle groups, ensuring balanced development and functional strength. Get ready to push your limits and achieve results that will elevate your training to the next level!
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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
1A
Bench Press (Barbell)
3
4 reps
RPE 9
1B
Explosive Push Up
3
10 reps
RPE 10
2A
Développer Horizontale
3
40 reps
RPE 8
2B
Bulgarian Split Squat (Bodyweight)
3
20 reps
RPE 7
3
Pull-Up (Bodyweight)
1
100 reps
RPE 10
4A
Landmine Press
3
20 reps
RPE 6
4B
Hip Thrust (Barbell)
3
10 reps
RPE 7
5A
Squat (Barbell)
3
5 reps
RPE 9
5B
Jump Squat
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4 reps
RPE 9
1B
Explosive Push Up
3
10 reps
RPE 10
2A
Développer Horizontale
3
40 reps
RPE 8
2B
Bulgarian Split Squat (Bodyweight)
3
20 reps
RPE 7
3
Pull-Up (Bodyweight)
1
100 reps
RPE 10
4A
Landmine Press
3
20 reps
RPE 6
4B
Hip Thrust (Barbell)
3
10 reps
RPE 7
5A
Squat (Barbell)
3
5 reps
RPE 9
5B
Jump Squat
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4 reps
RPE 9
1B
Explosive Push Up
3
10 reps
RPE 10
2A
Développer Horizontale
3
40 reps
RPE 8
2B
Bulgarian Split Squat (Bodyweight)
3
20 reps
RPE 7
3
Pull-Up (Bodyweight)
1
100 reps
RPE 10
4A
Landmine Press
3
20 reps
RPE 6
4B
Hip Thrust (Barbell)
3
10 reps
RPE 7
5A
Squat (Barbell)
3
5 reps
RPE 9
5B
Jump Squat
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4 reps
RPE 9
1B
Explosive Push Up
3
10 reps
RPE 10
2A
Développer Horizontale
3
40 reps
RPE 8
2B
Bulgarian Split Squat (Bodyweight)
3
20 reps
RPE 7
3
Pull-Up (Bodyweight)
1
100 reps
RPE 10
4A
Landmine Press
3
20 reps
RPE 6
4B
Hip Thrust (Barbell)
3
10 reps
RPE 7
5A
Squat (Barbell)
3
5 reps
RPE 9
5B
Jump Squat
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4 reps
RPE 9
1B
Explosive Push Up
3
10 reps
RPE 10
2A
Développer Horizontale
3
40 reps
RPE 8
2B
Bulgarian Split Squat (Bodyweight)
3
20 reps
RPE 7
3
Pull-Up (Bodyweight)
1
100 reps
RPE 10
4A
Landmine Press
3
20 reps
RPE 6
4B
Hip Thrust (Barbell)
3
10 reps
RPE 7
5A
Squat (Barbell)
3
5 reps
RPE 9
5B
Jump Squat
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4 reps
RPE 9
1B
Explosive Push Up
3
10 reps
RPE 10
2A
Développer Horizontale
3
40 reps
RPE 8
2B
Bulgarian Split Squat (Bodyweight)
3
20 reps
RPE 7
3
Pull-Up (Bodyweight)
1
100 reps
RPE 10
4A
Landmine Press
3
20 reps
RPE 6
4B
Hip Thrust (Barbell)
3
10 reps
RPE 7
5A
Squat (Barbell)
3
5 reps
RPE 9
5B
Jump Squat
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4 reps
RPE 9
1B
Explosive Push Up
3
10 reps
RPE 10
2A
Développer Horizontale
3
40 reps
RPE 8
2B
Bulgarian Split Squat (Bodyweight)
3
20 reps
RPE 7
3
Pull-Up (Bodyweight)
1
100 reps
RPE 10
4A
Landmine Press
3
20 reps
RPE 6
4B
Hip Thrust (Barbell)
3
10 reps
RPE 7
5A
Squat (Barbell)
3
5 reps
RPE 9
5B
Jump Squat
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4 reps
RPE 9
1B
Explosive Push Up
3
10 reps
RPE 10
2A
Développer Horizontale
3
40 reps
RPE 8
2B
Bulgarian Split Squat (Bodyweight)
3
20 reps
RPE 7
3
Pull-Up (Bodyweight)
1
100 reps
RPE 10
4A
Landmine Press
3
20 reps
RPE 6
4B
Hip Thrust (Barbell)
3
10 reps
RPE 7
5A
Squat (Barbell)
3
5 reps
RPE 9
5B
Jump Squat
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
2
Squat (Barbell)
3
8-10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8-12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6B
Face Pull
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
2
Squat (Barbell)
3
8-10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8-12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6B
Face Pull
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
2
Squat (Barbell)
3
8-10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8-12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6B
Face Pull
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
2
Squat (Barbell)
3
8-10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8-12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6B
Face Pull
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
2
Squat (Barbell)
3
8-10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8-12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6B
Face Pull
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
2
Squat (Barbell)
3
8-10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8-12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6B
Face Pull
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
2
Squat (Barbell)
3
8-10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8-12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6B
Face Pull
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
2
Squat (Barbell)
3
8-10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8-12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6B
Face Pull
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
5
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
5
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
5
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
5
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
5
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
5
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
5
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
5
2 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4 reps
RPE 9
1B
Explosive Push Up
3
10 reps
RPE 10
2A
Développer Horizontale
3
40 reps
RPE 8
2B
Bulgarian Split Squat (Bodyweight)
3
20 reps
RPE 7
3
Pull-Up (Bodyweight)
1
100 reps
RPE 10
4A
Landmine Press
3
20 reps
RPE 6
4B
Hip Thrust (Barbell)
3
10 reps
RPE 7
5A
Squat (Barbell)
3
5 reps
RPE 9
5B
Jump Squat
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4 reps
RPE 9
1B
Explosive Push Up
3
10 reps
RPE 10
2A
Développer Horizontale
3
40 reps
RPE 8
2B
Bulgarian Split Squat (Bodyweight)
3
20 reps
RPE 7
3
Pull-Up (Bodyweight)
1
100 reps
RPE 10
4A
Landmine Press
3
20 reps
RPE 6
4B
Hip Thrust (Barbell)
3
10 reps
RPE 7
5A
Squat (Barbell)
3
5 reps
RPE 9
5B
Jump Squat
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4 reps
RPE 9
1B
Explosive Push Up
3
10 reps
RPE 10
2A
Développer Horizontale
3
40 reps
RPE 8
2B
Bulgarian Split Squat (Bodyweight)
3
20 reps
RPE 7
3
Pull-Up (Bodyweight)
1
100 reps
RPE 10
4A
Landmine Press
3
20 reps
RPE 6
4B
Hip Thrust (Barbell)
3
10 reps
RPE 7
5A
Squat (Barbell)
3
5 reps
RPE 9
5B
Jump Squat
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4 reps
RPE 9
1B
Explosive Push Up
3
10 reps
RPE 10
2A
Développer Horizontale
3
40 reps
RPE 8
2B
Bulgarian Split Squat (Bodyweight)
3
20 reps
RPE 7
3
Pull-Up (Bodyweight)
1
100 reps
RPE 10
4A
Landmine Press
3
20 reps
RPE 6
4B
Hip Thrust (Barbell)
3
10 reps
RPE 7
5A
Squat (Barbell)
3
5 reps
RPE 9
5B
Jump Squat
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4 reps
RPE 9
1B
Explosive Push Up
3
10 reps
RPE 10
2A
Développer Horizontale
3
40 reps
RPE 8
2B
Bulgarian Split Squat (Bodyweight)
3
20 reps
RPE 7
3
Pull-Up (Bodyweight)
1
100 reps
RPE 10
4A
Landmine Press
3
20 reps
RPE 6
4B
Hip Thrust (Barbell)
3
10 reps
RPE 7
5A
Squat (Barbell)
3
5 reps
RPE 9
5B
Jump Squat
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4 reps
RPE 9
1B
Explosive Push Up
3
10 reps
RPE 10
2A
Développer Horizontale
3
40 reps
RPE 8
2B
Bulgarian Split Squat (Bodyweight)
3
20 reps
RPE 7
3
Pull-Up (Bodyweight)
1
100 reps
RPE 10
4A
Landmine Press
3
20 reps
RPE 6
4B
Hip Thrust (Barbell)
3
10 reps
RPE 7
5A
Squat (Barbell)
3
5 reps
RPE 9
5B
Jump Squat
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4 reps
RPE 9
1B
Explosive Push Up
3
10 reps
RPE 10
2A
Développer Horizontale
3
40 reps
RPE 8
2B
Bulgarian Split Squat (Bodyweight)
3
20 reps
RPE 7
3
Pull-Up (Bodyweight)
1
100 reps
RPE 10
4A
Landmine Press
3
20 reps
RPE 6
4B
Hip Thrust (Barbell)
3
10 reps
RPE 7
5A
Squat (Barbell)
3
5 reps
RPE 9
5B
Jump Squat
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4 reps
RPE 9
1B
Explosive Push Up
3
10 reps
RPE 10
2A
Développer Horizontale
3
40 reps
RPE 8
2B
Bulgarian Split Squat (Bodyweight)
3
20 reps
RPE 7
3
Pull-Up (Bodyweight)
1
100 reps
RPE 10
4A
Landmine Press
3
20 reps
RPE 6
4B
Hip Thrust (Barbell)
3
10 reps
RPE 7
5A
Squat (Barbell)
3
5 reps
RPE 9
5B
Jump Squat
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60-120 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60-120 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60-120 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60-120 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60-120 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60-120 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60-120 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60-120 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
2
Squat (Barbell)
3
8-10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8-12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6B
Face Pull
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
2
Squat (Barbell)
3
8-10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8-12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6B
Face Pull
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
2
Squat (Barbell)
3
8-10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8-12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6B
Face Pull
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
2
Squat (Barbell)
3
8-10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8-12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6B
Face Pull
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
2
Squat (Barbell)
3
8-10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8-12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6B
Face Pull
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
2
Squat (Barbell)
3
8-10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8-12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6B
Face Pull
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
2
Squat (Barbell)
3
8-10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8-12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6B
Face Pull
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
2
Squat (Barbell)
3
8-10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8-12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6B
Face Pull
3
15-20 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60-120 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60-120 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60-120 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60-120 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60-120 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60-120 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60-120 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60-120 mins
RPE 6
Week 1
1 / 8 Weeks
Day 1
1A
Bench Press (Barbell)
3 Sets
4 Reps
@9
1B
Explosive Push Up
3 Sets
10 Reps
@10
2A
Développer Horizontale
3 Sets
40 Reps
@8
2B
Bulgarian Split Squat (Bodyweight)
3 Sets
20 Reps
@7
3
Pull-Up (Bodyweight)
1 Set
100 Reps
@10
4A
Landmine Press
3 Sets
20 Reps
@6
4B
Hip Thrust (Barbell)
3 Sets
10 Reps
@7
5A
Squat (Barbell)
3 Sets
5 Reps
@9
5B
Jump Squat
3 Sets
10 Reps
@9
Day 4
1A
Bench Press (Barbell)
3 Sets
4 Reps
@9
1B
Explosive Push Up
3 Sets
10 Reps
@10
2A
Développer Horizontale
3 Sets
40 Reps
@8
2B
Bulgarian Split Squat (Bodyweight)
3 Sets
20 Reps
@7
3
Pull-Up (Bodyweight)
1 Set
100 Reps
@10
4A
Landmine Press
3 Sets
20 Reps
@6
4B
Hip Thrust (Barbell)
3 Sets
10 Reps
@7
5A
Squat (Barbell)
3 Sets
5 Reps
@9
5B
Jump Squat
3 Sets
10 Reps
@9
Day 2
1
Bench Press (Dumbbell)
3 Sets
10-12 Reps
@7
2
Squat (Barbell)
3 Sets
8-10 Reps
@7
3
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
@7
4
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
6A
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
6B
Face Pull
3 Sets
15-20 Reps
@8
Day 3
1
Sprint
5 Sets
2 mins
@10
Day 5
1
Jog
1 Set
60-120 mins
@6
Day 6
1
Bench Press (Dumbbell)
3 Sets
10-12 Reps
@7
2
Squat (Barbell)
3 Sets
8-10 Reps
@7
3
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
@7
4
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@8
6A
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
6B
Face Pull
3 Sets
15-20 Reps
@8
Day 7
1
Jog
1 Set
60-120 mins
@6