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Hybrid MMA + Bodybuilding Upper Posterior Workout Program
by Ethan MacLean
8 athletes joined
Program Description
Build muscle and strength while training for MMA or any other fighting training. Program Structure: Monday - Posterior/Legs and Back Tuesday - Upper/Chest, Shoulders, and Arms Wednesday - Cardio/MMA/Fight Training Thursday - Posterior/Legs and Back Friday - Upper/Chest, Shoulders, and Arms Saturday - Cardio/MMA/Fight Training Sunday - Rest Consistency: Stay consistent, try not to skip workouts. How to Progress: Start on the lower rep range then progress in more reps until on the highest rep, add weight then repeat. For Example: On a 3x4-8 Week 1 Bench press 3x4 200lb Week 2 Bench press 3x6 200lb Week 3 Bench press 3x7 200lb Week 4 Bench press 3x8 200lb Week 5 Bench press 3x4 210lb Rest: Rest between 2-4 minutes on compound lifts, 1-3 on isolation lifts, and 30 sec to 2 min on supersets. Diet: Eat a high protein, and high to moderate calories for maximum strength and size gain. Sleep: Sleep between 7-9 hours of sleep a night for physical and mental health. Exercise Form: Preform each exercise with the right form, slow eccentric, strong tight steady motion, focusing on the stretched position. Effort: You need to put in some effort in training to see good results. Both effort in how to train, being consistent, and preforming high intensity training in the exercises. Try to stick with the RPE in the program, but if you know what you are doing you can go closer to failer or even farther if you know it's too much. But most people are farther from failure then they think. So just train hard and stick to it the best you can. What is RPE? RPE/Rate of Perceived Exhaustion is a scale of how close you are to failing a lift. [RPE 1] you can do 9 more reps until you can't [RPE 2] you can do 8 more reps until you can't [RPE 3] you can do 7 more reps until you can't [RPE 4] you can do 6 more reps until you can't [RPE 5] you can do 5 more reps until you can't [RPE 6] you can do 4 more reps until you can't [RPE 7] you can do 3 more reps until you can't [RPE 8] you can do 2 more reps until you can't [RPE 9] you can do 1 more reps until you can't [RPE 10] you can't do any more reps no matter what Important keys to maximum strength and size: 1. Consistency 2. Progression 3. Rest 3. Diet 4. Sleep 5. Exercise Form 6. Effort I hope for the best for you. Stay consistent and get those gains. Good luck!
Program Overview
Level
Intermediate, Novice, Advanced
Goal
Bodybuilding, Powerbuilding, Athletics
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jun 11, 2024 03:03
Last Edited
Jul 16, 2024 05:34
down_app
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
2
Bent Over Row (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
3
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
4
Lunge (Dumbbell)
1 Set
15-20 Reps
5A
Nordic Curl
2 Sets
8-12 Reps
5B
Reverse Nordic Curl
2 Sets
8-12 Reps
6A
Straight Leg Calf Raise
3 Sets
10-20 Reps
6B
Rear Delt Row
2 Sets
12-20 Reps
Day 2
1
Incline Bench Press (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
3
Fly Press (Dumbbell)
3 Sets
8-12 Reps
4A
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
4B
Tricep Extension (Barbell)
2 Sets
15-20 Reps
5
Lying Side Lateral Raise
3 Sets
15-20 Reps
6A
Incline Curl (Dumbbell)
2 Sets
15-20 Reps
6B
Single Arm Pushdown
2 Sets
10-15 Reps
Day 3
1
Stretching
1 Set
5 mins
2A
Punching Bag
4 Sets
1 mins
2B
Bear Crawl
3 Sets
30 secs
2C
Jump Rope
3 Sets
1 mins
2D
Burpee
3 Sets
1 mins
Day 4
1
Good Morning
3 Sets
8-12 Reps
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
6-10 Reps
8-12 Reps
4
Seal Row
3 Sets
8-12 Reps
5A
Face Pull
2 Sets
12-20 Reps
5B
Hyperextension
2 Sets
15-25 Reps
5C
Sissy Squat
2 Sets
AMRAP
6
Neck Curl
3 Sets
20-30 Reps
Day 5
1
Overhead Press (Barbell)
2 Sets
1 Set
6-10 Reps
10-15 Reps
2
Deficit Push Up
2 Sets
1 Set
6-10 Reps
10-15 Reps
3A
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3B
JM Press
3 Sets
8-12 Reps
4
Incline Chest Fly (Dumbbell)
2 Sets
15-20 Reps
5A
Decline Crunch
2 Sets
10-20 Reps
5B
Meadows Curl
2 Sets
12-15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
Day 6
1
Stretching
1 Set
5 mins
2
Punching Bag
5 Sets
2 mins
3
Shadow Kick Boxing
3 Sets
1 mins
4
Sprint
8 Sets
30 secs
Day 1
1
Squat (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
2
Bent Over Row (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
3
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
4
Split Squat (Smith Machine)
1 Set
10-15 Reps
5A
Leg Curl
2 Sets
10-15 Reps
5B
Leg Extension
2 Sets
10-15 Reps
6A
Seated Calf Raise
3 Sets
8-12 Reps
6B
Reverse Pec Deck
2 Sets
12-20 Reps
Day 2
1
Incline Bench Press (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
3
Fly Press (Dumbbell)
3 Sets
8-12 Reps
4A
Preacher Curl (Barbell)
2 Sets
6-10 Reps
4B
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
6A
Bayesian Curl
2 Sets
10-15 Reps
6B
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
Day 3
1
Stretching
1 Set
5 mins
2A
Punching Bag
4 Sets
1 mins
2B
Bear Crawl
3 Sets
30 secs
2C
Jump Rope
3 Sets
1 mins
2D
Burpee
3 Sets
1 mins
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
3
Leg Press
3 Sets
6-10 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5A
Lying Leg Curl
2 Sets
8-12 Reps
5B
Leg Extension
2 Sets
10-15 Reps
6
Face Pull
2 Sets
15-20 Reps
7
Neck Extension
3 Sets
20-30 Reps
Day 5
1
Overhead Press (Barbell)
2 Sets
1 Set
6-10 Reps
10-15 Reps
2
Chest Press (Machine)
3 Sets
6-10 Reps
3A
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3B
JM Press
3 Sets
8-12 Reps
4
Chest Fly (Machine)
2 Sets
10-15 Reps
5A
Abs Crunch (Machine)
2 Sets
8-12 Reps
5B
Bicep Curl (Machine)
2 Sets
10-15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
Day 6
1
Stretching
1 Set
5 mins
2
Punching Bag
5 Sets
2 mins
3
Shadow Kick Boxing
3 Sets
1 mins
4
Sprint
8 Sets
30 secs
Day 1
1
Squat (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
2
Bent Over Row (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
3
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
4
Lunge (Dumbbell)
1 Set
15-20 Reps
5A
Nordic Curl
2 Sets
8-12 Reps
5B
Reverse Nordic Curl
2 Sets
8-12 Reps
6A
Straight Leg Calf Raise
3 Sets
10-20 Reps
6B
Rear Delt Row
2 Sets
12-20 Reps
Day 2
1
Incline Bench Press (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
3
Fly Press (Dumbbell)
3 Sets
8-12 Reps
4A
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
4B
Tricep Extension (Barbell)
2 Sets
15-20 Reps
5
Lying Side Lateral Raise
3 Sets
15-20 Reps
6A
Incline Curl (Dumbbell)
2 Sets
15-20 Reps
6B
Single Arm Pushdown
2 Sets
10-15 Reps
Day 3
1
Stretching
1 Set
5 mins
2A
Punching Bag
4 Sets
1 mins
2B
Bear Crawl
3 Sets
30 secs
2C
Jump Rope
3 Sets
1 mins
2D
Burpee
3 Sets
1 mins
Day 4
1
Good Morning
3 Sets
8-12 Reps
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
6-10 Reps
8-12 Reps
4
Seal Row
3 Sets
8-12 Reps
5A
Face Pull
2 Sets
12-20 Reps
5B
Hyperextension
2 Sets
15-25 Reps
5C
Sissy Squat
2 Sets
AMRAP
6
Neck Curl
3 Sets
20-30 Reps
Day 5
1
Overhead Press (Barbell)
2 Sets
1 Set
6-10 Reps
10-15 Reps
2
Deficit Push Up
2 Sets
1 Set
6-10 Reps
10-15 Reps
3A
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3B
JM Press
3 Sets
8-12 Reps
4
Incline Chest Fly (Dumbbell)
2 Sets
15-20 Reps
5A
Decline Crunch
2 Sets
10-20 Reps
5B
Meadows Curl
2 Sets
12-15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
Day 6
1
Stretching
1 Set
5 mins
2
Punching Bag
5 Sets
2 mins
3
Shadow Kick Boxing
3 Sets
1 mins
4
Sprint
8 Sets
30 secs
Day 1
1
Squat (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
2
Bent Over Row (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
3
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
4
Split Squat (Smith Machine)
1 Set
10-15 Reps
5A
Leg Curl
2 Sets
10-15 Reps
5B
Leg Extension
2 Sets
10-15 Reps
6A
Seated Calf Raise
3 Sets
8-12 Reps
6B
Reverse Pec Deck
2 Sets
12-20 Reps
Day 2
1
Incline Bench Press (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
3
Fly Press (Dumbbell)
3 Sets
8-12 Reps
4A
Preacher Curl (Barbell)
2 Sets
6-10 Reps
4B
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
6A
Bayesian Curl
2 Sets
10-15 Reps
6B
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
Day 3
1
Stretching
1 Set
5 mins
2A
Punching Bag
4 Sets
1 mins
2B
Bear Crawl
3 Sets
30 secs
2C
Jump Rope
3 Sets
1 mins
2D
Burpee
3 Sets
1 mins
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
3
Leg Press
3 Sets
6-10 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5A
Lying Leg Curl
2 Sets
8-12 Reps
5B
Leg Extension
2 Sets
10-15 Reps
6
Face Pull
2 Sets
15-20 Reps
7
Neck Extension
3 Sets
20-30 Reps
Day 5
1
Overhead Press (Barbell)
2 Sets
1 Set
6-10 Reps
10-15 Reps
2
Chest Press (Machine)
3 Sets
6-10 Reps
3A
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3B
JM Press
3 Sets
8-12 Reps
4
Chest Fly (Machine)
2 Sets
10-15 Reps
5A
Abs Crunch (Machine)
2 Sets
8-12 Reps
5B
Bicep Curl (Machine)
2 Sets
10-15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
Day 6
1
Stretching
1 Set
5 mins
2
Punching Bag
5 Sets
2 mins
3
Shadow Kick Boxing
3 Sets
1 mins
4
Sprint
8 Sets
30 secs
Day 1
1
Squat (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
2
Bent Over Row (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
3
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
4
Lunge (Dumbbell)
1 Set
15-20 Reps
5A
Nordic Curl
2 Sets
8-12 Reps
5B
Reverse Nordic Curl
2 Sets
8-12 Reps
6A
Straight Leg Calf Raise
3 Sets
10-20 Reps
6B
Rear Delt Row
2 Sets
12-20 Reps
Day 2
1
Incline Bench Press (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
3
Fly Press (Dumbbell)
3 Sets
8-12 Reps
4A
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
4B
Tricep Extension (Barbell)
2 Sets
15-20 Reps
5
Lying Side Lateral Raise
3 Sets
15-20 Reps
6A
Incline Curl (Dumbbell)
2 Sets
15-20 Reps
6B
Single Arm Pushdown
2 Sets
10-15 Reps
Day 3
1
Stretching
1 Set
5 mins
2A
Punching Bag
4 Sets
1 mins
2B
Bear Crawl
3 Sets
30 secs
2C
Jump Rope
3 Sets
1 mins
2D
Burpee
3 Sets
1 mins
Day 4
1
Good Morning
3 Sets
8-12 Reps
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
6-10 Reps
8-12 Reps
4
Seal Row
3 Sets
8-12 Reps
5A
Face Pull
2 Sets
12-20 Reps
5B
Hyperextension
2 Sets
15-25 Reps
5C
Sissy Squat
2 Sets
AMRAP
6
Neck Curl
3 Sets
20-30 Reps
Day 5
1
Overhead Press (Barbell)
2 Sets
1 Set
6-10 Reps
10-15 Reps
2
Deficit Push Up
2 Sets
1 Set
6-10 Reps
10-15 Reps
3A
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3B
JM Press
3 Sets
8-12 Reps
4
Incline Chest Fly (Dumbbell)
2 Sets
15-20 Reps
5A
Decline Crunch
2 Sets
10-20 Reps
5B
Meadows Curl
2 Sets
12-15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
Day 6
1
Stretching
1 Set
5 mins
2
Punching Bag
5 Sets
2 mins
3
Shadow Kick Boxing
3 Sets
1 mins
4
Sprint
8 Sets
30 secs
Day 1
1
Squat (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
2
Bent Over Row (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
3
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
4
Split Squat (Smith Machine)
1 Set
10-15 Reps
5A
Leg Curl
2 Sets
10-15 Reps
5B
Leg Extension
2 Sets
10-15 Reps
6A
Seated Calf Raise
3 Sets
8-12 Reps
6B
Reverse Pec Deck
2 Sets
12-20 Reps
Day 2
1
Incline Bench Press (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
3
Fly Press (Dumbbell)
3 Sets
8-12 Reps
4A
Preacher Curl (Barbell)
2 Sets
6-10 Reps
4B
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
6A
Bayesian Curl
2 Sets
10-15 Reps
6B
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
Day 3
1
Stretching
1 Set
5 mins
2A
Punching Bag
4 Sets
1 mins
2B
Bear Crawl
3 Sets
30 secs
2C
Jump Rope
3 Sets
1 mins
2D
Burpee
3 Sets
1 mins
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
3
Leg Press
3 Sets
6-10 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5A
Lying Leg Curl
2 Sets
8-12 Reps
5B
Leg Extension
2 Sets
10-15 Reps
6
Face Pull
2 Sets
15-20 Reps
7
Neck Extension
3 Sets
20-30 Reps
Day 5
1
Overhead Press (Barbell)
2 Sets
1 Set
6-10 Reps
10-15 Reps
2
Chest Press (Machine)
3 Sets
6-10 Reps
3A
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3B
JM Press
3 Sets
8-12 Reps
4
Chest Fly (Machine)
2 Sets
10-15 Reps
5A
Abs Crunch (Machine)
2 Sets
8-12 Reps
5B
Bicep Curl (Machine)
2 Sets
10-15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
Day 6
1
Stretching
1 Set
5 mins
2
Punching Bag
5 Sets
2 mins
3
Shadow Kick Boxing
3 Sets
1 mins
4
Sprint
8 Sets
30 secs
Day 1
1
Squat (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
2
Bent Over Row (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
3
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
4
Lunge (Dumbbell)
1 Set
15-20 Reps
5A
Nordic Curl
2 Sets
8-12 Reps
5B
Reverse Nordic Curl
2 Sets
8-12 Reps
6A
Straight Leg Calf Raise
3 Sets
10-20 Reps
6B
Rear Delt Row
2 Sets
12-20 Reps
Day 2
1
Incline Bench Press (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
3
Fly Press (Dumbbell)
3 Sets
8-12 Reps
4A
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
4B
Tricep Extension (Barbell)
2 Sets
15-20 Reps
5
Lying Side Lateral Raise
3 Sets
15-20 Reps
6A
Incline Curl (Dumbbell)
2 Sets
15-20 Reps
6B
Single Arm Pushdown
2 Sets
10-15 Reps
Day 3
1
Stretching
1 Set
5 mins
2A
Punching Bag
4 Sets
1 mins
2B
Bear Crawl
3 Sets
30 secs
2C
Jump Rope
3 Sets
1 mins
2D
Burpee
3 Sets
1 mins
Day 4
1
Good Morning
3 Sets
8-12 Reps
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
6-10 Reps
8-12 Reps
4
Seal Row
3 Sets
8-12 Reps
5A
Face Pull
2 Sets
12-20 Reps
5B
Hyperextension
2 Sets
15-25 Reps
5C
Sissy Squat
2 Sets
AMRAP
6
Neck Curl
3 Sets
20-30 Reps
Day 5
1
Overhead Press (Barbell)
2 Sets
1 Set
6-10 Reps
10-15 Reps
2
Deficit Push Up
2 Sets
1 Set
6-10 Reps
10-15 Reps
3A
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3B
JM Press
3 Sets
8-12 Reps
4
Incline Chest Fly (Dumbbell)
2 Sets
15-20 Reps
5A
Decline Crunch
2 Sets
10-20 Reps
5B
Meadows Curl
2 Sets
12-15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
Day 6
1
Stretching
1 Set
5 mins
2
Punching Bag
5 Sets
2 mins
3
Shadow Kick Boxing
3 Sets
1 mins
4
Sprint
8 Sets
30 secs
Day 1
1
Squat (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
2
Bent Over Row (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
3
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
4
Split Squat (Smith Machine)
1 Set
10-15 Reps
5A
Leg Curl
2 Sets
10-15 Reps
5B
Leg Extension
2 Sets
10-15 Reps
6A
Seated Calf Raise
3 Sets
8-12 Reps
6B
Reverse Pec Deck
2 Sets
12-20 Reps
Day 2
1
Incline Bench Press (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
3
Fly Press (Dumbbell)
3 Sets
8-12 Reps
4A
Preacher Curl (Barbell)
2 Sets
6-10 Reps
4B
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
6A
Bayesian Curl
2 Sets
10-15 Reps
6B
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
Day 3
1
Stretching
1 Set
5 mins
2A
Punching Bag
4 Sets
1 mins
2B
Bear Crawl
3 Sets
30 secs
2C
Jump Rope
3 Sets
1 mins
2D
Burpee
3 Sets
1 mins
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
3
Leg Press
3 Sets
6-10 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5A
Lying Leg Curl
2 Sets
8-12 Reps
5B
Leg Extension
2 Sets
10-15 Reps
6
Face Pull
2 Sets
15-20 Reps
7
Neck Extension
3 Sets
20-30 Reps
Day 5
1
Overhead Press (Barbell)
2 Sets
1 Set
6-10 Reps
10-15 Reps
2
Chest Press (Machine)
3 Sets
6-10 Reps
3A
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3B
JM Press
3 Sets
8-12 Reps
4
Chest Fly (Machine)
2 Sets
10-15 Reps
5A
Abs Crunch (Machine)
2 Sets
8-12 Reps
5B
Bicep Curl (Machine)
2 Sets
10-15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
Day 6
1
Stretching
1 Set
5 mins
2
Punching Bag
5 Sets
2 mins
3
Shadow Kick Boxing
3 Sets
1 mins
4
Sprint
8 Sets
30 secs
Day 1
1
Squat (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
2
Bent Over Row (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
3
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
4
Lunge (Dumbbell)
1 Set
15-20 Reps
5A
Nordic Curl
2 Sets
8-12 Reps
5B
Reverse Nordic Curl
2 Sets
8-12 Reps
6A
Straight Leg Calf Raise
3 Sets
10-20 Reps
6B
Rear Delt Row
2 Sets
12-20 Reps
Day 2
1
Incline Bench Press (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
3
Fly Press (Dumbbell)
3 Sets
8-12 Reps
4A
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
4B
Tricep Extension (Barbell)
2 Sets
15-20 Reps
5
Lying Side Lateral Raise
3 Sets
15-20 Reps
6A
Incline Curl (Dumbbell)
2 Sets
15-20 Reps
6B
Single Arm Pushdown
2 Sets
10-15 Reps
Day 3
1
Stretching
1 Set
5 mins
2A
Punching Bag
4 Sets
1 mins
2B
Bear Crawl
3 Sets
30 secs
2C
Jump Rope
3 Sets
1 mins
2D
Burpee
3 Sets
1 mins
Day 4
1
Good Morning
3 Sets
8-12 Reps
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
6-10 Reps
8-12 Reps
4
Seal Row
3 Sets
8-12 Reps
5A
Face Pull
2 Sets
12-20 Reps
5B
Hyperextension
2 Sets
15-25 Reps
5C
Sissy Squat
2 Sets
AMRAP
6
Neck Curl
3 Sets
20-30 Reps
Day 5
1
Overhead Press (Barbell)
2 Sets
1 Set
6-10 Reps
10-15 Reps
2
Deficit Push Up
2 Sets
1 Set
6-10 Reps
10-15 Reps
3A
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3B
JM Press
3 Sets
8-12 Reps
4
Incline Chest Fly (Dumbbell)
2 Sets
15-20 Reps
5A
Decline Crunch
2 Sets
10-20 Reps
5B
Meadows Curl
2 Sets
12-15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
Day 6
1
Stretching
1 Set
5 mins
2
Punching Bag
5 Sets
2 mins
3
Shadow Kick Boxing
3 Sets
1 mins
4
Sprint
8 Sets
30 secs
Day 1
1
Squat (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
2
Bent Over Row (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
3
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
4
Split Squat (Smith Machine)
1 Set
10-15 Reps
5A
Leg Curl
2 Sets
10-15 Reps
5B
Leg Extension
2 Sets
10-15 Reps
6A
Seated Calf Raise
3 Sets
8-12 Reps
6B
Reverse Pec Deck
2 Sets
12-20 Reps
Day 2
1
Incline Bench Press (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
3
Fly Press (Dumbbell)
3 Sets
8-12 Reps
4A
Preacher Curl (Barbell)
2 Sets
6-10 Reps
4B
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
6A
Bayesian Curl
2 Sets
10-15 Reps
6B
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
Day 3
1
Stretching
1 Set
5 mins
2A
Punching Bag
4 Sets
1 mins
2B
Bear Crawl
3 Sets
30 secs
2C
Jump Rope
3 Sets
1 mins
2D
Burpee
3 Sets
1 mins
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
3
Leg Press
3 Sets
6-10 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5A
Lying Leg Curl
2 Sets
8-12 Reps
5B
Leg Extension
2 Sets
10-15 Reps
6
Face Pull
2 Sets
15-20 Reps
7
Neck Extension
3 Sets
20-30 Reps
Day 5
1
Overhead Press (Barbell)
2 Sets
1 Set
6-10 Reps
10-15 Reps
2
Chest Press (Machine)
3 Sets
6-10 Reps
3A
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3B
JM Press
3 Sets
8-12 Reps
4
Chest Fly (Machine)
2 Sets
10-15 Reps
5A
Abs Crunch (Machine)
2 Sets
8-12 Reps
5B
Bicep Curl (Machine)
2 Sets
10-15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
Day 6
1
Stretching
1 Set
5 mins
2
Punching Bag
5 Sets
2 mins
3
Shadow Kick Boxing
3 Sets
1 mins
4
Sprint
8 Sets
30 secs
Day 1
1
Squat (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
2
Bent Over Row (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
3
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
4
Lunge (Dumbbell)
1 Set
15-20 Reps
5A
Nordic Curl
2 Sets
8-12 Reps
5B
Reverse Nordic Curl
2 Sets
8-12 Reps
6A
Straight Leg Calf Raise
3 Sets
10-20 Reps
6B
Rear Delt Row
2 Sets
12-20 Reps
Day 2
1
Incline Bench Press (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
3
Fly Press (Dumbbell)
3 Sets
8-12 Reps
4A
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
4B
Tricep Extension (Barbell)
2 Sets
15-20 Reps
5
Lying Side Lateral Raise
3 Sets
15-20 Reps
6A
Incline Curl (Dumbbell)
2 Sets
15-20 Reps
6B
Single Arm Pushdown
2 Sets
10-15 Reps
Day 3
1
Stretching
1 Set
5 mins
2A
Punching Bag
4 Sets
1 mins
2B
Bear Crawl
3 Sets
30 secs
2C
Jump Rope
3 Sets
1 mins
2D
Burpee
3 Sets
1 mins
Day 4
1
Good Morning
3 Sets
8-12 Reps
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
6-10 Reps
8-12 Reps
4
Seal Row
3 Sets
8-12 Reps
5A
Face Pull
2 Sets
12-20 Reps
5B
Hyperextension
2 Sets
15-25 Reps
5C
Sissy Squat
2 Sets
AMRAP
6
Neck Curl
3 Sets
20-30 Reps
Day 5
1
Overhead Press (Barbell)
2 Sets
1 Set
6-10 Reps
10-15 Reps
2
Deficit Push Up
2 Sets
1 Set
6-10 Reps
10-15 Reps
3A
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3B
JM Press
3 Sets
8-12 Reps
4
Incline Chest Fly (Dumbbell)
2 Sets
15-20 Reps
5A
Decline Crunch
2 Sets
10-20 Reps
5B
Meadows Curl
2 Sets
12-15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
Day 6
1
Stretching
1 Set
5 mins
2
Punching Bag
5 Sets
2 mins
3
Shadow Kick Boxing
3 Sets
1 mins
4
Sprint
8 Sets
30 secs
Day 1
1
Squat (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
2
Bent Over Row (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
3
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
4
Split Squat (Smith Machine)
1 Set
10-15 Reps
5A
Leg Curl
2 Sets
10-15 Reps
5B
Leg Extension
2 Sets
10-15 Reps
6A
Seated Calf Raise
3 Sets
8-12 Reps
6B
Reverse Pec Deck
2 Sets
12-20 Reps
Day 2
1
Incline Bench Press (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
3
Fly Press (Dumbbell)
3 Sets
8-12 Reps
4A
Preacher Curl (Barbell)
2 Sets
6-10 Reps
4B
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
6A
Bayesian Curl
2 Sets
10-15 Reps
6B
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
Day 3
1
Stretching
1 Set
5 mins
2A
Punching Bag
4 Sets
1 mins
2B
Bear Crawl
3 Sets
30 secs
2C
Jump Rope
3 Sets
1 mins
2D
Burpee
3 Sets
1 mins
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
3
Leg Press
3 Sets
6-10 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5A
Lying Leg Curl
2 Sets
8-12 Reps
5B
Leg Extension
2 Sets
10-15 Reps
6
Face Pull
2 Sets
15-20 Reps
7
Neck Extension
3 Sets
20-30 Reps
Day 5
1
Overhead Press (Barbell)
2 Sets
1 Set
6-10 Reps
10-15 Reps
2
Chest Press (Machine)
3 Sets
6-10 Reps
3A
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3B
JM Press
3 Sets
8-12 Reps
4
Chest Fly (Machine)
2 Sets
10-15 Reps
5A
Abs Crunch (Machine)
2 Sets
8-12 Reps
5B
Bicep Curl (Machine)
2 Sets
10-15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
Day 6
1
Stretching
1 Set
5 mins
2
Punching Bag
5 Sets
2 mins
3
Shadow Kick Boxing
3 Sets
1 mins
4
Sprint
8 Sets
30 secs