MMA Plan

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Shrug (Barbell)

Face Pull

Punching Bag

Upper A

Squat (Barbell)

Seated Calf Raise

Leg Press (45 Degrees)

Lower 

Lat Pulldown

Side Bend (Dumbbell)

Deadlift (Barbell)

Posterior A

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Upper B

Full Body

Lying Leg Curl

Posterior B

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