Program Description
**Fighter Program J** is a comprehensive 12-week training regimen designed to enhance strength, agility, and endurance, tailored for the aspiring fighter. This program spans 60 days, with workouts structured to build explosive power and muscular endurance through a blend of compound lifts and bodyweight exercises. Each week features a mix of strength days, speed training, and endurance workouts, ensuring a well-rounded approach to fitness. Get ready to challenge yourself and elevate your performance in the ring!
Program Overview
- LevelIntermediate
- GoalAthletics, Bodyweight Fitness, Bodybuilding, Powerbuilding, Muscle & Sculpting
- EquipmentDumbbell Only
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedAug 13, 2025 08:34
- Last EditedSep 11, 2025 04:45
Summary
Unleash your inner warrior with the Fighter Program J, a dynamic 12-week training regimen designed to build strength, speed, and agility. Comprising five workout days each week, you'll engage in a variety of exercises including barbell lifts, bodyweight supersets, and explosive cardio drills. This program emphasizes functional movements to enhance your performance and endurance, making it perfect for anyone looking to elevate their fitness game. Get ready to transform your body and mindset, one powerful workout at a time!
Muscle Engagement
Front
Back
MuscleSet
Neck
14.7%
Upper Back
9.5%
Triceps
9.2%
Lats
9.2%
Glutes
7.5%
Other
7.4%
Chest
7.2%
Quadriceps
6.4%
Abs
6.2%
Forearms
5.4%
Hamstrings
4.6%
Biceps
3.9%
Front Delts
3.8%
Cardio
1.6%
Adductors
1.6%
Lower Back
1%
Stretching
0.8%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Trap Bar Deadlift
1
-
2A
Dip (Bodyweight)
4
12 reps
-
2B
Pull-Up (Bodyweight)
4
12 reps
-
3
Lunge (Barbell)
1
-
4A
Suitcase Carry
3
1.5 mins
-
4B
Neck Curl
3
-
4C
Neck Flexion
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
-
2A
Dip (Bodyweight)
4
12 reps
-
2B
Pull-Up (Bodyweight)
4
12 reps
-
3
Lunge (Barbell)
1
-
4A
Suitcase Carry
3
1.5 mins
-
4B
Neck Curl
3
-
4C
Neck Flexion
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
-
2A
Dip (Bodyweight)
4
12 reps
-
2B
Pull-Up (Bodyweight)
4
12 reps
-
3
Lunge (Barbell)
1
-
4A
Suitcase Carry
3
1.5 mins
-
4B
Neck Curl
3
-
4C
Neck Flexion
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
-
2A
Dip (Bodyweight)
4
12 reps
-
2B
Pull-Up (Bodyweight)
4
12 reps
-
3
Lunge (Barbell)
1
-
4A
Suitcase Carry
3
1.5 mins
-
4B
Neck Curl
3
-
4C
Neck Flexion
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
-
2A
Dip (Bodyweight)
4
12 reps
-
2B
Pull-Up (Bodyweight)
4
12 reps
-
3
Lunge (Barbell)
1
-
4A
Suitcase Carry
3
1.5 mins
-
4B
Neck Curl
3
-
4C
Neck Flexion
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
-
2A
Dip (Bodyweight)
4
12 reps
-
2B
Pull-Up (Bodyweight)
4
12 reps
-
3
Lunge (Barbell)
1
-
4A
Suitcase Carry
3
1.5 mins
-
4B
Neck Curl
3
-
4C
Neck Flexion
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
-
2A
Dip (Bodyweight)
4
12 reps
-
2B
Pull-Up (Bodyweight)
4
12 reps
-
3
Lunge (Barbell)
1
-
4A
Suitcase Carry
3
1.5 mins
-
4B
Neck Curl
3
-
4C
Neck Flexion
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
-
2A
Dip (Bodyweight)
4
12 reps
-
2B
Pull-Up (Bodyweight)
4
12 reps
-
3
Lunge (Barbell)
1
-
4A
Suitcase Carry
3
1.5 mins
-
4B
Neck Curl
3
-
4C
Neck Flexion
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
-
2A
Dip (Bodyweight)
4
12 reps
-
2B
Pull-Up (Bodyweight)
4
12 reps
-
3
Lunge (Barbell)
1
-
4A
Suitcase Carry
3
1.5 mins
-
4B
Neck Curl
3
-
4C
Neck Flexion
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
-
2A
Dip (Bodyweight)
4
12 reps
-
2B
Pull-Up (Bodyweight)
4
12 reps
-
3
Lunge (Barbell)
1
-
4A
Suitcase Carry
3
1.5 mins
-
4B
Neck Curl
3
-
4C
Neck Flexion
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
-
2A
Dip (Bodyweight)
4
12 reps
-
2B
Pull-Up (Bodyweight)
4
12 reps
-
3
Lunge (Barbell)
1
-
4A
Suitcase Carry
3
1.5 mins
-
4B
Neck Curl
3
-
4C
Neck Flexion
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
-
2A
Dip (Bodyweight)
4
12 reps
-
2B
Pull-Up (Bodyweight)
4
12 reps
-
3
Lunge (Barbell)
1
-
4A
Suitcase Carry
3
1.5 mins
-
4B
Neck Curl
3
-
4C
Neck Flexion
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Butt Kicks
1
1 mins
-
2
Run Strides
1
1 reps
-
3
Sprint
5
1 mins
-
4
Sprint
4
0.2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Butt Kicks
1
1 mins
-
2
Run Strides
1
1 reps
-
3
Sprint
5
1 mins
-
4
Sprint
4
0.2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Butt Kicks
1
1 mins
-
2
Run Strides
1
1 reps
-
3
Sprint
5
1 mins
-
4
Sprint
4
0.2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Butt Kicks
1
1 mins
-
2
Run Strides
1
1 reps
-
3
Sprint
5
1 mins
-
4
Sprint
4
0.2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Butt Kicks
1
1 mins
-
2
Run Strides
1
1 reps
-
3
Sprint
5
1 mins
-
4
Sprint
4
0.2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Butt Kicks
1
1 mins
-
2
Run Strides
1
1 reps
-
3
Sprint
5
1 mins
-
4
Sprint
4
0.2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Butt Kicks
1
1 mins
-
2
Run Strides
1
1 reps
-
3
Sprint
5
1 mins
-
4
Sprint
4
0.2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Butt Kicks
1
1 mins
-
2
Run Strides
1
1 reps
-
3
Sprint
5
1 mins
-
4
Sprint
4
0.2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Butt Kicks
1
1 mins
-
2
Run Strides
1
1 reps
-
3
Sprint
5
1 mins
-
4
Sprint
4
0.2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Butt Kicks
1
1 mins
-
2
Run Strides
1
1 reps
-
3
Sprint
5
1 mins
-
4
Sprint
4
0.2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Butt Kicks
1
1 mins
-
2
Run Strides
1
1 reps
-
3
Sprint
5
1 mins
-
4
Sprint
4
0.2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Butt Kicks
1
1 mins
-
2
Run Strides
1
1 reps
-
3
Sprint
5
1 mins
-
4
Sprint
4
0.2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
5 reps
-
2
Lateral Med Ball Throw
3
5 reps
-
3
Push Up
4
5 reps
-
4
T-Bar Row
4
6 reps
-
5
Dead Hang
3
1 mins
-
6
Neck Curl
1
-
7
Neck Flexion
1
-
8
Neck Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
5 reps
-
2
Lateral Med Ball Throw
3
5 reps
-
3
Push Up
4
5 reps
-
4
T-Bar Row
4
6 reps
-
5
Dead Hang
3
1 mins
-
6
Neck Curl
1
-
7
Neck Flexion
1
-
8
Neck Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
5 reps
-
2
Lateral Med Ball Throw
3
5 reps
-
3
Push Up
4
5 reps
-
4
T-Bar Row
4
6 reps
-
5
Dead Hang
3
1 mins
-
6
Neck Curl
1
-
7
Neck Flexion
1
-
8
Neck Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
5 reps
-
2
Lateral Med Ball Throw
3
5 reps
-
3
Push Up
4
5 reps
-
4
T-Bar Row
4
6 reps
-
5
Dead Hang
3
1 mins
-
6
Neck Curl
1
-
7
Neck Flexion
1
-
8
Neck Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
5 reps
-
2
Lateral Med Ball Throw
3
5 reps
-
3
Push Up
4
5 reps
-
4
T-Bar Row
4
6 reps
-
5
Dead Hang
3
1 mins
-
6
Neck Curl
1
-
7
Neck Flexion
1
-
8
Neck Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
5 reps
-
2
Lateral Med Ball Throw
3
5 reps
-
3
Push Up
4
5 reps
-
4
T-Bar Row
4
6 reps
-
5
Dead Hang
3
1 mins
-
6
Neck Curl
1
-
7
Neck Flexion
1
-
8
Neck Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
5 reps
-
2
Lateral Med Ball Throw
3
5 reps
-
3
Push Up
4
5 reps
-
4
T-Bar Row
4
6 reps
-
5
Dead Hang
3
1 mins
-
6
Neck Curl
1
-
7
Neck Flexion
1
-
8
Neck Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
5 reps
-
2
Lateral Med Ball Throw
3
5 reps
-
3
Push Up
4
5 reps
-
4
T-Bar Row
4
6 reps
-
5
Dead Hang
3
1 mins
-
6
Neck Curl
1
-
7
Neck Flexion
1
-
8
Neck Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
5 reps
-
2
Lateral Med Ball Throw
3
5 reps
-
3
Push Up
4
5 reps
-
4
T-Bar Row
4
6 reps
-
5
Dead Hang
3
1 mins
-
6
Neck Curl
1
-
7
Neck Flexion
1
-
8
Neck Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
5 reps
-
2
Lateral Med Ball Throw
3
5 reps
-
3
Push Up
4
5 reps
-
4
T-Bar Row
4
6 reps
-
5
Dead Hang
3
1 mins
-
6
Neck Curl
1
-
7
Neck Flexion
1
-
8
Neck Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
5 reps
-
2
Lateral Med Ball Throw
3
5 reps
-
3
Push Up
4
5 reps
-
4
T-Bar Row
4
6 reps
-
5
Dead Hang
3
1 mins
-
6
Neck Curl
1
-
7
Neck Flexion
1
-
8
Neck Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
5 reps
-
2
Lateral Med Ball Throw
3
5 reps
-
3
Push Up
4
5 reps
-
4
T-Bar Row
4
6 reps
-
5
Dead Hang
3
1 mins
-
6
Neck Curl
1
-
7
Neck Flexion
1
-
8
Neck Extension
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-90 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-90 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-90 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-90 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-90 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-90 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-90 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-90 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-90 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-90 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-90 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-90 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
-
2A
Dip (Weighted)
4
5 reps
-
2B
Pull-Up (Weighted)
4
5 reps
-
3
Hip Thrust (Barbell)
4
5 reps
-
4A
Farmer's Walk (Weighted)
3
1.5 mins
-
4B
Neck Curl
3
20 reps
-
4C
Neck Flexion
3
20 reps
-
4D
Neck Extension
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
-
2A
Dip (Weighted)
4
5 reps
-
2B
Pull-Up (Weighted)
4
5 reps
-
3
Hip Thrust (Barbell)
4
5 reps
-
4A
Farmer's Walk (Weighted)
3
1.5 mins
-
4B
Neck Curl
3
20 reps
-
4C
Neck Flexion
3
20 reps
-
4D
Neck Extension
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
-
2A
Dip (Weighted)
4
5 reps
-
2B
Pull-Up (Weighted)
4
5 reps
-
3
Hip Thrust (Barbell)
4
5 reps
-
4A
Farmer's Walk (Weighted)
3
1.5 mins
-
4B
Neck Curl
3
20 reps
-
4C
Neck Flexion
3
20 reps
-
4D
Neck Extension
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
-
2A
Dip (Weighted)
4
5 reps
-
2B
Pull-Up (Weighted)
4
5 reps
-
3
Hip Thrust (Barbell)
4
5 reps
-
4A
Farmer's Walk (Weighted)
3
1.5 mins
-
4B
Neck Curl
3
20 reps
-
4C
Neck Flexion
3
20 reps
-
4D
Neck Extension
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
-
2A
Dip (Weighted)
4
5 reps
-
2B
Pull-Up (Weighted)
4
5 reps
-
3
Hip Thrust (Barbell)
4
5 reps
-
4A
Farmer's Walk (Weighted)
3
1.5 mins
-
4B
Neck Curl
3
20 reps
-
4C
Neck Flexion
3
20 reps
-
4D
Neck Extension
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
-
2A
Dip (Weighted)
4
5 reps
-
2B
Pull-Up (Weighted)
4
5 reps
-
3
Hip Thrust (Barbell)
4
5 reps
-
4A
Farmer's Walk (Weighted)
3
1.5 mins
-
4B
Neck Curl
3
20 reps
-
4C
Neck Flexion
3
20 reps
-
4D
Neck Extension
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
-
2A
Dip (Weighted)
4
5 reps
-
2B
Pull-Up (Weighted)
4
5 reps
-
3
Hip Thrust (Barbell)
4
5 reps
-
4A
Farmer's Walk (Weighted)
3
1.5 mins
-
4B
Neck Curl
3
20 reps
-
4C
Neck Flexion
3
20 reps
-
4D
Neck Extension
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
-
2A
Dip (Weighted)
4
5 reps
-
2B
Pull-Up (Weighted)
4
5 reps
-
3
Hip Thrust (Barbell)
4
5 reps
-
4A
Farmer's Walk (Weighted)
3
1.5 mins
-
4B
Neck Curl
3
20 reps
-
4C
Neck Flexion
3
20 reps
-
4D
Neck Extension
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
-
2A
Dip (Weighted)
4
5 reps
-
2B
Pull-Up (Weighted)
4
5 reps
-
3
Hip Thrust (Barbell)
4
5 reps
-
4A
Farmer's Walk (Weighted)
3
1.5 mins
-
4B
Neck Curl
3
20 reps
-
4C
Neck Flexion
3
20 reps
-
4D
Neck Extension
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
-
2A
Dip (Weighted)
4
5 reps
-
2B
Pull-Up (Weighted)
4
5 reps
-
3
Hip Thrust (Barbell)
4
5 reps
-
4A
Farmer's Walk (Weighted)
3
1.5 mins
-
4B
Neck Curl
3
20 reps
-
4C
Neck Flexion
3
20 reps
-
4D
Neck Extension
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
-
2A
Dip (Weighted)
4
5 reps
-
2B
Pull-Up (Weighted)
4
5 reps
-
3
Hip Thrust (Barbell)
4
5 reps
-
4A
Farmer's Walk (Weighted)
3
1.5 mins
-
4B
Neck Curl
3
20 reps
-
4C
Neck Flexion
3
20 reps
-
4D
Neck Extension
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
-
2A
Dip (Weighted)
4
5 reps
-
2B
Pull-Up (Weighted)
4
5 reps
-
3
Hip Thrust (Barbell)
4
5 reps
-
4A
Farmer's Walk (Weighted)
3
1.5 mins
-
4B
Neck Curl
3
20 reps
-
4C
Neck Flexion
3
20 reps
-
4D
Neck Extension
3
20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Trap Bar Deadlift1 Set
-
2A
Dip (Bodyweight)4 Sets
12 Reps
-
2B
Pull-Up (Bodyweight)4 Sets
12 Reps
-
3
Lunge (Barbell)1 Set
-
4A
Suitcase Carry3 Sets
1.5 mins
-
4B
Neck Curl3 Sets
-
4C
Neck Flexion3 Sets
-
Day 2
1
Butt Kicks1 Set
1 mins
-
2
Run Strides1 Set
1 Reps
-
3
Sprint5 Sets
1 mins
-
4
Sprint4 Sets
0.2 mins
-
Day 3
1
Jump Squat4 Sets
5 Reps
-
2
Lateral Med Ball Throw3 Sets
5 Reps
-
3
Push Up4 Sets
5 Reps
-
4
T-Bar Row4 Sets
6 Reps
-
5
Dead Hang3 Sets
1 mins
-
6
Neck Curl1 Set
-
7
Neck Flexion1 Set
-
8
Neck Extension1 Set
-
Day 4
1
Cardio (Zone 2)1 Set
30-90 mins
-
Day 5
1
Zercher Squat (Barbell)1 Set
-
2A
Dip (Weighted)4 Sets
5 Reps
-
2B
Pull-Up (Weighted)4 Sets
5 Reps
-
3
Hip Thrust (Barbell)4 Sets
5 Reps
-
4A
Farmer's Walk (Weighted)3 Sets
1.5 mins
-
4B
Neck Curl3 Sets
20 Reps
-
4C
Neck Flexion3 Sets
20 Reps
-
4D
Neck Extension3 Sets
20 Reps
-