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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!
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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
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