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MMA Plan

by Bailey W.

Program Description

For those with limited time and resources who want to become a better fighter. 40 % max bar speed, 80% max bar speed. Accessories for hypertrophy. Strength, Power and Size. 45-60 sec rest times for all sets.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 06, 2025 09:31
  • Last Edited
    Sep 12, 2025 02:28

Summary

Unleash your inner fighter with the 12-week MMA Plan, designed to elevate your strength and conditioning six days a week. This comprehensive program combines upper and lower body workouts with intense cardio sessions, including punching bag drills that enhance your agility and endurance. Each session is meticulously crafted to challenge your limits and build the functional strength needed for combat sports. Equip yourself with the tools to transform your fitness journey and achieve peak performance.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.4%
Glutes
11.2%
Hamstrings
10.9%
Chest
10.7%
Triceps
9%
Front Delts
9%
Middle Delts
6.4%
Abs
5.9%
Upper Back
5.6%
Adductors
3.4%
Cardio
3.2%
Lower Back
2.4%
Rear Delts
2.1%
Lats
2.1%
Calves
1.1%
Biceps
0.9%
Abductors
0.4%
Forearms
0.4%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6
3 reps
3 reps
40%
80%
2
Shrug (Barbell)
4
8 reps
RPE 7-8
3
Face Pull
4
8 reps
RPE 7-8
4
Punching Bag
1
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6
3 reps
3 reps
40%
80%
2
Shrug (Barbell)
4
8 reps
RPE 7-8
3
Face Pull
4
8 reps
RPE 7-8
4
Punching Bag
1
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6
3 reps
3 reps
40%
80%
2
Shrug (Barbell)
4
8 reps
RPE 7-8
3
Face Pull
4
8 reps
RPE 7-8
4
Punching Bag
1
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6
3 reps
3 reps
40%
80%
2
Shrug (Barbell)
4
8 reps
RPE 7-8
3
Face Pull
4
8 reps
RPE 7-8
4
Punching Bag
1
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6
3 reps
3 reps
40%
80%
2
Shrug (Barbell)
4
8 reps
RPE 7-8
3
Face Pull
4
8 reps
RPE 7-8
4
Punching Bag
1
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6
3 reps
3 reps
40%
80%
2
Shrug (Barbell)
4
8 reps
RPE 7-8
3
Face Pull
4
8 reps
RPE 7-8
4
Punching Bag
1
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6
3 reps
3 reps
40%
80%
2
Shrug (Barbell)
4
8 reps
RPE 7-8
3
Face Pull
4
8 reps
RPE 7-8
4
Punching Bag
1
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6
3 reps
3 reps
40%
80%
2
Shrug (Barbell)
4
8 reps
RPE 7-8
3
Face Pull
4
8 reps
RPE 7-8
4
Punching Bag
1
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6
3 reps
3 reps
40%
80%
2
Shrug (Barbell)
4
8 reps
RPE 7-8
3
Face Pull
4
8 reps
RPE 7-8
4
Punching Bag
1
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6
3 reps
3 reps
40%
80%
2
Shrug (Barbell)
4
8 reps
RPE 7-8
3
Face Pull
4
8 reps
RPE 7-8
4
Punching Bag
1
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6
3 reps
3 reps
40%
80%
2
Shrug (Barbell)
4
8 reps
RPE 7-8
3
Face Pull
4
8 reps
RPE 7-8
4
Punching Bag
1
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6
3 reps
3 reps
40%
80%
2
Shrug (Barbell)
4
8 reps
RPE 7-8
3
Face Pull
4
8 reps
RPE 7-8
4
Punching Bag
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4
3 reps
3 reps
40%
75%
2
Seated Calf Raise
2
8 reps
RPE 7-8
3
Leg Press (45 Degrees)
4
8 reps
RPE 7-8
4
Punching Bag
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4
3 reps
3 reps
40%
75%
2
Seated Calf Raise
2
8 reps
RPE 7-8
3
Leg Press (45 Degrees)
4
8 reps
RPE 7-8
4
Punching Bag
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4
3 reps
3 reps
40%
75%
2
Seated Calf Raise
2
8 reps
RPE 7-8
3
Leg Press (45 Degrees)
4
8 reps
RPE 7-8
4
Punching Bag
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4
3 reps
3 reps
40%
75%
2
Seated Calf Raise
2
8 reps
RPE 7-8
3
Leg Press (45 Degrees)
4
8 reps
RPE 7-8
4
Punching Bag
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4
3 reps
3 reps
40%
75%
2
Seated Calf Raise
2
8 reps
RPE 7-8
3
Leg Press (45 Degrees)
4
8 reps
RPE 7-8
4
Punching Bag
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4
3 reps
3 reps
40%
75%
2
Seated Calf Raise
2
8 reps
RPE 7-8
3
Leg Press (45 Degrees)
4
8 reps
RPE 7-8
4
Punching Bag
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4
3 reps
3 reps
40%
75%
2
Seated Calf Raise
2
8 reps
RPE 7-8
3
Leg Press (45 Degrees)
4
8 reps
RPE 7-8
4
Punching Bag
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4
3 reps
3 reps
40%
75%
2
Seated Calf Raise
2
8 reps
RPE 7-8
3
Leg Press (45 Degrees)
4
8 reps
RPE 7-8
4
Punching Bag
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4
3 reps
3 reps
40%
75%
2
Seated Calf Raise
2
8 reps
RPE 7-8
3
Leg Press (45 Degrees)
4
8 reps
RPE 7-8
4
Punching Bag
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4
3 reps
3 reps
40%
75%
2
Seated Calf Raise
2
8 reps
RPE 7-8
3
Leg Press (45 Degrees)
4
8 reps
RPE 7-8
4
Punching Bag
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4
3 reps
3 reps
40%
75%
2
Seated Calf Raise
2
8 reps
RPE 7-8
3
Leg Press (45 Degrees)
4
8 reps
RPE 7-8
4
Punching Bag
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4
3 reps
3 reps
40%
75%
2
Seated Calf Raise
2
8 reps
RPE 7-8
3
Leg Press (45 Degrees)
4
8 reps
RPE 7-8
4
Punching Bag
1
15 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 7-8
2
Side Bend (Dumbbell)
4
8 reps
RPE 7-8
3
Deadlift (Barbell)
3
1
3 reps
3 reps
40%
80%
4
Punching Bag
1
15 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 7-8
2
Side Bend (Dumbbell)
4
8 reps
RPE 7-8
3
Deadlift (Barbell)
3
1
3 reps
3 reps
40%
80%
4
Punching Bag
1
15 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 7-8
2
Side Bend (Dumbbell)
4
8 reps
RPE 7-8
3
Deadlift (Barbell)
3
1
3 reps
3 reps
40%
80%
4
Punching Bag
1
15 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 7-8
2
Side Bend (Dumbbell)
4
8 reps
RPE 7-8
3
Deadlift (Barbell)
3
1
3 reps
3 reps
40%
80%
4
Punching Bag
1
15 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 7-8
2
Side Bend (Dumbbell)
4
8 reps
RPE 7-8
3
Deadlift (Barbell)
3
1
3 reps
3 reps
40%
80%
4
Punching Bag
1
15 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 7-8
2
Side Bend (Dumbbell)
4
8 reps
RPE 7-8
3
Deadlift (Barbell)
3
1
3 reps
3 reps
40%
80%
4
Punching Bag
1
15 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 7-8
2
Side Bend (Dumbbell)
4
8 reps
RPE 7-8
3
Deadlift (Barbell)
3
1
3 reps
3 reps
40%
80%
4
Punching Bag
1
15 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 7-8
2
Side Bend (Dumbbell)
4
8 reps
RPE 7-8
3
Deadlift (Barbell)
3
1
3 reps
3 reps
40%
80%
4
Punching Bag
1
15 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 7-8
2
Side Bend (Dumbbell)
4
8 reps
RPE 7-8
3
Deadlift (Barbell)
3
1
3 reps
3 reps
40%
80%
4
Punching Bag
1
15 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 7-8
2
Side Bend (Dumbbell)
4
8 reps
RPE 7-8
3
Deadlift (Barbell)
3
1
3 reps
3 reps
40%
80%
4
Punching Bag
1
15 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 7-8
2
Side Bend (Dumbbell)
4
8 reps
RPE 7-8
3
Deadlift (Barbell)
3
1
3 reps
3 reps
40%
80%
4
Punching Bag
1
15 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 7-8
2
Side Bend (Dumbbell)
4
8 reps
RPE 7-8
3
Deadlift (Barbell)
3
1
3 reps
3 reps
40%
80%
4
Punching Bag
1
15 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4
3 reps
3 reps
40%
80%
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 7-8
3
Punching Bag
1
15 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4
3 reps
3 reps
40%
80%
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 7-8
3
Punching Bag
1
15 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4
3 reps
3 reps
40%
80%
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 7-8
3
Punching Bag
1
15 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4
3 reps
3 reps
40%
80%
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 7-8
3
Punching Bag
1
15 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4
3 reps
3 reps
40%
80%
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 7-8
3
Punching Bag
1
15 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4
3 reps
3 reps
40%
80%
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 7-8
3
Punching Bag
1
15 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4
3 reps
3 reps
40%
80%
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 7-8
3
Punching Bag
1
15 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4
3 reps
3 reps
40%
80%
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 7-8
3
Punching Bag
1
15 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4
3 reps
3 reps
40%
80%
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 7-8
3
Punching Bag
1
15 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4
3 reps
3 reps
40%
80%
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 7-8
3
Punching Bag
1
15 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4
3 reps
3 reps
40%
80%
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 7-8
3
Punching Bag
1
15 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4
3 reps
3 reps
40%
80%
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 7-8
3
Punching Bag
1
15 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4
3 reps
3 reps
40%
80%
2
Squat (Barbell)
4
4
3 reps
3 reps
40%
80%
3
Punching Bag
1
15 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4
3 reps
3 reps
40%
80%
2
Squat (Barbell)
4
4
3 reps
3 reps
40%
80%
3
Punching Bag
1
15 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4
3 reps
3 reps
40%
80%
2
Squat (Barbell)
4
4
3 reps
3 reps
40%
80%
3
Punching Bag
1
15 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4
3 reps
3 reps
40%
80%
2
Squat (Barbell)
4
4
3 reps
3 reps
40%
80%
3
Punching Bag
1
15 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4
3 reps
3 reps
40%
80%
2
Squat (Barbell)
4
4
3 reps
3 reps
40%
80%
3
Punching Bag
1
15 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4
3 reps
3 reps
40%
80%
2
Squat (Barbell)
4
4
3 reps
3 reps
40%
80%
3
Punching Bag
1
15 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4
3 reps
3 reps
40%
80%
2
Squat (Barbell)
4
4
3 reps
3 reps
40%
80%
3
Punching Bag
1
15 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4
3 reps
3 reps
40%
80%
2
Squat (Barbell)
4
4
3 reps
3 reps
40%
80%
3
Punching Bag
1
15 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4
3 reps
3 reps
40%
80%
2
Squat (Barbell)
4
4
3 reps
3 reps
40%
80%
3
Punching Bag
1
15 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4
3 reps
3 reps
40%
80%
2
Squat (Barbell)
4
4
3 reps
3 reps
40%
80%
3
Punching Bag
1
15 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4
3 reps
3 reps
40%
80%
2
Squat (Barbell)
4
4
3 reps
3 reps
40%
80%
3
Punching Bag
1
15 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4
3 reps
3 reps
40%
80%
2
Squat (Barbell)
4
4
3 reps
3 reps
40%
80%
3
Punching Bag
1
15 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3
3 reps
3 reps
40%
80%
2
Lying Leg Curl
4
8 reps
RPE 7-8
3
Punching Bag
1
15 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3
3 reps
3 reps
40%
80%
2
Lying Leg Curl
4
8 reps
RPE 7-8
3
Punching Bag
1
15 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3
3 reps
3 reps
40%
80%
2
Lying Leg Curl
4
8 reps
RPE 7-8
3
Punching Bag
1
15 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3
3 reps
3 reps
40%
80%
2
Lying Leg Curl
4
8 reps
RPE 7-8
3
Punching Bag
1
15 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3
3 reps
3 reps
40%
80%
2
Lying Leg Curl
4
8 reps
RPE 7-8
3
Punching Bag
1
15 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3
3 reps
3 reps
40%
80%
2
Lying Leg Curl
4
8 reps
RPE 7-8
3
Punching Bag
1
15 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3
3 reps
3 reps
40%
80%
2
Lying Leg Curl
4
8 reps
RPE 7-8
3
Punching Bag
1
15 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3
3 reps
3 reps
40%
80%
2
Lying Leg Curl
4
8 reps
RPE 7-8
3
Punching Bag
1
15 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3
3 reps
3 reps
40%
80%
2
Lying Leg Curl
4
8 reps
RPE 7-8
3
Punching Bag
1
15 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3
3 reps
3 reps
40%
80%
2
Lying Leg Curl
4
8 reps
RPE 7-8
3
Punching Bag
1
15 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3
3 reps
3 reps
40%
80%
2
Lying Leg Curl
4
8 reps
RPE 7-8
3
Punching Bag
1
15 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3
3 reps
3 reps
40%
80%
2
Lying Leg Curl
4
8 reps
RPE 7-8
3
Punching Bag
1
15 mins
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
6 Sets
6 Sets
3 Reps
3 Reps
40%
80%
2
Shrug (Barbell)
4 Sets
8 Reps
@7-8
3
Face Pull
4 Sets
8 Reps
@7-8
4
Punching Bag
1 Set
15 mins
@8
Day 2
1
Squat (Barbell)
4 Sets
4 Sets
3 Reps
3 Reps
40%
75%
2
Seated Calf Raise
2 Sets
8 Reps
@7-8
3
Leg Press (45 Degrees)
4 Sets
8 Reps
@7-8
4
Punching Bag
1 Set
15 mins
@8
Day 3
1
Lat Pulldown
4 Sets
8 Reps
@7-8
2
Side Bend (Dumbbell)
4 Sets
8 Reps
@7-8
3
Deadlift (Barbell)
3 Sets
1 Set
3 Reps
3 Reps
40%
80%
4
Punching Bag
1 Set
15 mins
@8
Day 4
1
Overhead Press (Barbell)
4 Sets
4 Sets
3 Reps
3 Reps
40%
80%
2
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@7-8
3
Punching Bag
1 Set
15 mins
@8
Day 5
1
Bench Press (Barbell)
4 Sets
4 Sets
3 Reps
3 Reps
40%
80%
2
Squat (Barbell)
4 Sets
4 Sets
3 Reps
3 Reps
40%
80%
3
Punching Bag
1 Set
15 mins
@8
Day 6
1
Deadlift (Barbell)
4 Sets
3 Sets
3 Reps
3 Reps
40%
80%
2
Lying Leg Curl
4 Sets
8 Reps
@7-8
3
Punching Bag
1 Set
15 mins
@8