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3-Day for Hypertrophy & Strength in MMA

by Manu Valdes
4 athletes joined

Program Description

Phase 1 - Weeks 1 to 3 - Hypertrophy Phase Deload - Week 4 Phase 2 - Weeks 5 to 7 - Strength Phase Deload - Week 8 Phase 3 - Weeks 9 to 12 - Hypertrophy/Strength

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 08, 2025 03:17
  • Last Edited
    Jun 18, 2025 12:13

Summary

Unlock your potential with this 12-week, 3-day program specifically designed for hypertrophy and strength in MMA. Each session combines full-body workouts with a focus on key lifts like the Romanian Deadlift, Squat, and Overhead Press, ensuring you build muscle while enhancing your functional strength. Tailored for gym-goers at any level, this program will challenge you to push your limits and achieve impressive results. Get ready to elevate your training and dominate in the ring!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14%
Abs
12.9%
Glutes
12.2%
Hamstrings
9.8%
Triceps
8.3%
Upper Back
7.3%
Chest
7.1%
Lower Back
6.2%
Lats
5.9%
Front Delts
5.8%
Middle Delts
3.6%
Olympic
2.4%
Biceps
2.3%
Adductors
1%
Forearms
0.8%
Rear Delts
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 7
2
Bench Press (Barbell)
3
8-10 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
4
Dumbbell Row
3
10-12 reps
RPE 7
5
Plank
3
1-5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 7
2
Bench Press (Barbell)
3
8-10 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
4
Dumbbell Row
3
10-12 reps
RPE 7
5
Plank
3
1-5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 7
2
Bench Press (Barbell)
3
8-10 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
4
Dumbbell Row
3
10-12 reps
RPE 7
5
Plank
3
1-5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-10 reps
RPE 6
2
Bench Press (Barbell)
2
8-10 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 6
4
Dumbbell Row
2
10-12 reps
RPE 6
5
Plank
2
1-5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 8
2
Bench Press (Barbell)
4
3-5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8
4
Dip (Weighted)
3
6-8 reps
RPE 8
5
Hanging Leg Raise
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 8
2
Bench Press (Barbell)
4
3-5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8
4
Dip (Weighted)
3
6-8 reps
RPE 8
5
Hanging Leg Raise
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 8
2
Bench Press (Barbell)
4
3-5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8
4
Dip (Weighted)
3
6-8 reps
RPE 8
5
Hanging Leg Raise
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 8
2
Bench Press (Barbell)
4
3-5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8
4
Dip (Weighted)
3
6-8 reps
RPE 8
5
Hanging Leg Raise
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 6
2
Bench Press (Barbell)
3
3-5 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 6
4
Dip (Weighted)
2
6-8 reps
RPE 6
5
Hanging Leg Raise
2
8-10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-7 reps
RPE 8
2
Bench Press (Barbell)
3
5-7 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
5
Cable Pallof Press
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-7 reps
RPE 8
2
Bench Press (Barbell)
3
5-7 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
5
Cable Pallof Press
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-7 reps
RPE 8
2
Bench Press (Barbell)
3
5-7 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
5
Cable Pallof Press
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
2
Overhead Press (Barbell)
3
8-10 reps
RPE 7
3
Front Squat (Barbell)
3
8-10 reps
RPE 7
4
Pull-Up (Weighted)
3
8-12 reps
RPE 7
5
Wood Chop
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
2
Overhead Press (Barbell)
3
8-10 reps
RPE 7
3
Front Squat (Barbell)
3
8-10 reps
RPE 7
4
Pull-Up (Weighted)
3
8-12 reps
RPE 7
5
Wood Chop
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
2
Overhead Press (Barbell)
3
8-10 reps
RPE 7
3
Front Squat (Barbell)
3
8-10 reps
RPE 7
4
Pull-Up (Weighted)
3
8-12 reps
RPE 7
5
Wood Chop
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 6
2
Overhead Press (Barbell)
2
8-10 reps
RPE 6
3
Front Squat (Barbell)
2
8-10 reps
RPE 6
4
Pull-Up (Weighted)
2
8-12 reps
RPE 6
5
Wood Chop
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
3-5 reps
RPE 8
2
Overhead Press (Barbell)
4
3-5 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
4
Pull-Up (Weighted)
3
8-12 reps
RPE 7
5
Ab Wheel
3
8-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
3-5 reps
RPE 8
2
Overhead Press (Barbell)
4
3-5 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
4
Pull-Up (Weighted)
3
8-12 reps
RPE 7
5
Ab Wheel
3
8-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
3-5 reps
RPE 8
2
Overhead Press (Barbell)
4
3-5 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
4
Pull-Up (Weighted)
3
8-12 reps
RPE 7
5
Ab Wheel
3
8-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
3-5 reps
RPE 8
2
Overhead Press (Barbell)
4
3-5 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
4
Pull-Up (Weighted)
3
8-12 reps
RPE 7
5
Ab Wheel
3
8-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
3-5 reps
RPE 6
2
Overhead Press (Barbell)
3
3-5 reps
RPE 6
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 6
4
Pull-Up (Weighted)
2
8-12 reps
RPE 6
5
Ab Wheel
2
8-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5-7 reps
RPE 8
2
Overhead Press (Barbell)
4
5-7 reps
RPE 8
3
Pendlay Row
3
8-10 reps
RPE 7
4
Chin-Up (Weighted)
3
8-10 reps
RPE 7
5
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5-7 reps
RPE 8
2
Overhead Press (Barbell)
4
5-7 reps
RPE 8
3
Pendlay Row
3
8-10 reps
RPE 7
4
Chin-Up (Weighted)
3
8-10 reps
RPE 7
5
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5-7 reps
RPE 8
2
Overhead Press (Barbell)
4
5-7 reps
RPE 8
3
Pendlay Row
3
8-10 reps
RPE 7
4
Chin-Up (Weighted)
3
8-10 reps
RPE 7
5
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8-10 reps
RPE 7
2
Dip (Weighted)
3
8-12 reps
RPE 7
3
Seated Row (Cable)
3
10-12 reps
RPE 7
4
Single Leg Romanian Deadlift
3
10 reps
RPE 7
5
Cable Pallof Press
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8-10 reps
RPE 7
2
Dip (Weighted)
3
8-12 reps
RPE 7
3
Seated Row (Cable)
3
10-12 reps
RPE 7
4
Single Leg Romanian Deadlift
3
10 reps
RPE 7
5
Cable Pallof Press
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8-10 reps
RPE 7
2
Dip (Weighted)
3
8-12 reps
RPE 7
3
Seated Row (Cable)
3
10-12 reps
RPE 7
4
Single Leg Romanian Deadlift
3
10 reps
RPE 7
5
Cable Pallof Press
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
8-10 reps
RPE 6
2
Dip (Weighted)
2
8-12 reps
RPE 6
3
Seated Row (Cable)
2
10-12 reps
RPE 6
4
Single Leg Romanian Deadlift
2
10 reps
RPE 6
5
Cable Pallof Press
2
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
RPE 8
2
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3
T-Bar Row
3
5-7 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
5-7 reps
RPE 8
5
Plank (Weighted)
3
1-2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
RPE 8
2
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3
T-Bar Row
3
5-7 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
5-7 reps
RPE 8
5
Plank (Weighted)
3
1-2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
RPE 8
2
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3
T-Bar Row
3
5-7 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
5-7 reps
RPE 8
5
Plank (Weighted)
3
1-2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
RPE 8
2
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3
T-Bar Row
3
5-7 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
5-7 reps
RPE 8
5
Plank (Weighted)
3
1-2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3-5 reps
RPE 6
2
Bench Press (Dumbbell)
2
5-7 reps
RPE 6
3
T-Bar Row
2
5-7 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
2
5-7 reps
RPE 6
5
Plank (Weighted)
2
1-2 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
RPE 8
2
Dip (Weighted)
3
8-10 reps
RPE 7
3
Single Leg Deadlift
3
8-10 reps
RPE 7
4
Face Pull
3
10-12 reps
RPE 7
5
Hanging Knee Raise
3
8-12 reps
RPE 7
6
Bicycle Crunch
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
RPE 8
2
Dip (Weighted)
3
8-10 reps
RPE 7
3
Single Leg Deadlift
3
8-10 reps
RPE 7
4
Face Pull
3
10-12 reps
RPE 7
5
Hanging Knee Raise
3
8-12 reps
RPE 7
6
Bicycle Crunch
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
RPE 8
2
Dip (Weighted)
3
8-10 reps
RPE 7
3
Single Leg Deadlift
3
8-10 reps
RPE 7
4
Face Pull
3
10-12 reps
RPE 7
5
Hanging Knee Raise
3
8-12 reps
RPE 7
6
Bicycle Crunch
3
8-12 reps
RPE 7
Week 1
1 / 12 Weeks
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@7
2
Overhead Press (Barbell)
3 Sets
8-10 Reps
@7
3
Front Squat (Barbell)
3 Sets
8-10 Reps
@7
4
Pull-Up (Weighted)
3 Sets
8-12 Reps
@7
5
Wood Chop
3 Sets
10 Reps
@7
Day 1
1
Squat (Barbell)
3 Sets
8-10 Reps
@7
2
Bench Press (Barbell)
3 Sets
8-10 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@7
4
Dumbbell Row
3 Sets
10-12 Reps
@7
5
Plank
3 Sets
1-5 mins
@7
Day 3
1
Trap Bar Deadlift
3 Sets
8-10 Reps
@7
2
Dip (Weighted)
3 Sets
8-12 Reps
@7
3
Seated Row (Cable)
3 Sets
10-12 Reps
@7
4
Single Leg Romanian Deadlift
3 Sets
10 Reps
@7
5
Cable Pallof Press
3 Sets
10-12 Reps
@7