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Hybrid MMA + Bodybuilding Upper Posterior Workout Program

by Ethan MacLean
23 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
    Oct 10, 2024 06:03
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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)
2
1
6-8 reps
8-12 reps
2
Bent Over Row (Barbell)
2
1
6-8 reps
8-12 reps
3
Lat Pulldown (Single Arm)
2
10-15 reps
4
Lunge (Dumbbell)
1
15-20 reps
5A
Nordic Curl
2
8-12 reps
5B
Reverse Nordic Curl
2
8-12 reps
6A
Straight Leg Calf Raise
3
10-20 reps
6B
Rear Delt Row
2
12-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
8-12 reps
2
Bent Over Row (Barbell)
2
1
6-8 reps
8-12 reps
3
Lat Pulldown (Single Arm)
2
10-15 reps
4
Split Squat (Smith Machine)
1
10-15 reps
5A
Leg Curl
2
10-15 reps
5B
Leg Extension
2
10-15 reps
6A
Seated Calf Raise
3
8-12 reps
6B
Reverse Pec Deck
2
12-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
8-12 reps
2
Bent Over Row (Barbell)
2
1
6-8 reps
8-12 reps
3
Lat Pulldown (Single Arm)
2
10-15 reps
4
Lunge (Dumbbell)
1
15-20 reps
5A
Nordic Curl
2
8-12 reps
5B
Reverse Nordic Curl
2
8-12 reps
6A
Straight Leg Calf Raise
3
10-20 reps
6B
Rear Delt Row
2
12-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
8-12 reps
2
Bent Over Row (Barbell)
2
1
6-8 reps
8-12 reps
3
Lat Pulldown (Single Arm)
2
10-15 reps
4
Split Squat (Smith Machine)
1
10-15 reps
5A
Leg Curl
2
10-15 reps
5B
Leg Extension
2
10-15 reps
6A
Seated Calf Raise
3
8-12 reps
6B
Reverse Pec Deck
2
12-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
8-12 reps
2
Bent Over Row (Barbell)
2
1
6-8 reps
8-12 reps
3
Lat Pulldown (Single Arm)
2
10-15 reps
4
Lunge (Dumbbell)
1
15-20 reps
5A
Nordic Curl
2
8-12 reps
5B
Reverse Nordic Curl
2
8-12 reps
6A
Straight Leg Calf Raise
3
10-20 reps
6B
Rear Delt Row
2
12-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
8-12 reps
2
Bent Over Row (Barbell)
2
1
6-8 reps
8-12 reps
3
Lat Pulldown (Single Arm)
2
10-15 reps
4
Split Squat (Smith Machine)
1
10-15 reps
5A
Leg Curl
2
10-15 reps
5B
Leg Extension
2
10-15 reps
6A
Seated Calf Raise
3
8-12 reps
6B
Reverse Pec Deck
2
12-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
8-12 reps
2
Bent Over Row (Barbell)
2
1
6-8 reps
8-12 reps
3
Lat Pulldown (Single Arm)
2
10-15 reps
4
Lunge (Dumbbell)
1
15-20 reps
5A
Nordic Curl
2
8-12 reps
5B
Reverse Nordic Curl
2
8-12 reps
6A
Straight Leg Calf Raise
3
10-20 reps
6B
Rear Delt Row
2
12-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
8-12 reps
2
Bent Over Row (Barbell)
2
1
6-8 reps
8-12 reps
3
Lat Pulldown (Single Arm)
2
10-15 reps
4
Split Squat (Smith Machine)
1
10-15 reps
5A
Leg Curl
2
10-15 reps
5B
Leg Extension
2
10-15 reps
6A
Seated Calf Raise
3
8-12 reps
6B
Reverse Pec Deck
2
12-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
8-12 reps
2
Bent Over Row (Barbell)
2
1
6-8 reps
8-12 reps
3
Lat Pulldown (Single Arm)
2
10-15 reps
4
Lunge (Dumbbell)
1
15-20 reps
5A
Nordic Curl
2
8-12 reps
5B
Reverse Nordic Curl
2
8-12 reps
6A
Straight Leg Calf Raise
3
10-20 reps
6B
Rear Delt Row
2
12-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
8-12 reps
2
Bent Over Row (Barbell)
2
1
6-8 reps
8-12 reps
3
Lat Pulldown (Single Arm)
2
10-15 reps
4
Split Squat (Smith Machine)
1
10-15 reps
5A
Leg Curl
2
10-15 reps
5B
Leg Extension
2
10-15 reps
6A
Seated Calf Raise
3
8-12 reps
6B
Reverse Pec Deck
2
12-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
8-12 reps
2
Bent Over Row (Barbell)
2
1
6-8 reps
8-12 reps
3
Lat Pulldown (Single Arm)
2
10-15 reps
4
Lunge (Dumbbell)
1
15-20 reps
5A
Nordic Curl
2
8-12 reps
5B
Reverse Nordic Curl
2
8-12 reps
6A
Straight Leg Calf Raise
3
10-20 reps
6B
Rear Delt Row
2
12-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
8-12 reps
2
Bent Over Row (Barbell)
2
1
6-8 reps
8-12 reps
3
Lat Pulldown (Single Arm)
2
10-15 reps
4
Split Squat (Smith Machine)
1
10-15 reps
5A
Leg Curl
2
10-15 reps
5B
Leg Extension
2
10-15 reps
6A
Seated Calf Raise
3
8-12 reps
6B
Reverse Pec Deck
2
12-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
8-12 reps
2
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
8-12 reps
3
Fly Press (Dumbbell)
3
8-12 reps
4A
Preacher Curl (Dumbbell)
2
8-12 reps
4B
Tricep Extension (Barbell)
2
15-20 reps
5
Lying Side Lateral Raise
3
15-20 reps
6A
Incline Curl (Dumbbell)
2
15-20 reps
6B
Single Arm Pushdown
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
8-12 reps
2
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
8-12 reps
3
Fly Press (Dumbbell)
3
8-12 reps
4A
Preacher Curl (Barbell)
2
6-10 reps
4B
Overhead Tricep Extension (Cable)
2
10-15 reps
5
Lateral Raise (Cable)
3
10-15 reps
6A
Bayesian Curl
2
10-15 reps
6B
Single Arm Tricep Extension (Cable)
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
8-12 reps
2
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
8-12 reps
3
Fly Press (Dumbbell)
3
8-12 reps
4A
Preacher Curl (Dumbbell)
2
8-12 reps
4B
Tricep Extension (Barbell)
2
15-20 reps
5
Lying Side Lateral Raise
3
15-20 reps
6A
Incline Curl (Dumbbell)
2
15-20 reps
6B
Single Arm Pushdown
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
8-12 reps
2
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
8-12 reps
3
Fly Press (Dumbbell)
3
8-12 reps
4A
Preacher Curl (Barbell)
2
6-10 reps
4B
Overhead Tricep Extension (Cable)
2
10-15 reps
5
Lateral Raise (Cable)
3
10-15 reps
6A
Bayesian Curl
2
10-15 reps
6B
Single Arm Tricep Extension (Cable)
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
8-12 reps
2
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
8-12 reps
3
Fly Press (Dumbbell)
3
8-12 reps
4A
Preacher Curl (Dumbbell)
2
8-12 reps
4B
Tricep Extension (Barbell)
2
15-20 reps
5
Lying Side Lateral Raise
3
15-20 reps
6A
Incline Curl (Dumbbell)
2
15-20 reps
6B
Single Arm Pushdown
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
8-12 reps
2
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
8-12 reps
3
Fly Press (Dumbbell)
3
8-12 reps
4A
Preacher Curl (Barbell)
2
6-10 reps
4B
Overhead Tricep Extension (Cable)
2
10-15 reps
5
Lateral Raise (Cable)
3
10-15 reps
6A
Bayesian Curl
2
10-15 reps
6B
Single Arm Tricep Extension (Cable)
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
8-12 reps
2
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
8-12 reps
3
Fly Press (Dumbbell)
3
8-12 reps
4A
Preacher Curl (Dumbbell)
2
8-12 reps
4B
Tricep Extension (Barbell)
2
15-20 reps
5
Lying Side Lateral Raise
3
15-20 reps
6A
Incline Curl (Dumbbell)
2
15-20 reps
6B
Single Arm Pushdown
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
8-12 reps
2
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
8-12 reps
3
Fly Press (Dumbbell)
3
8-12 reps
4A
Preacher Curl (Barbell)
2
6-10 reps
4B
Overhead Tricep Extension (Cable)
2
10-15 reps
5
Lateral Raise (Cable)
3
10-15 reps
6A
Bayesian Curl
2
10-15 reps
6B
Single Arm Tricep Extension (Cable)
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
8-12 reps
2
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
8-12 reps
3
Fly Press (Dumbbell)
3
8-12 reps
4A
Preacher Curl (Dumbbell)
2
8-12 reps
4B
Tricep Extension (Barbell)
2
15-20 reps
5
Lying Side Lateral Raise
3
15-20 reps
6A
Incline Curl (Dumbbell)
2
15-20 reps
6B
Single Arm Pushdown
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
8-12 reps
2
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
8-12 reps
3
Fly Press (Dumbbell)
3
8-12 reps
4A
Preacher Curl (Barbell)
2
6-10 reps
4B
Overhead Tricep Extension (Cable)
2
10-15 reps
5
Lateral Raise (Cable)
3
10-15 reps
6A
Bayesian Curl
2
10-15 reps
6B
Single Arm Tricep Extension (Cable)
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
8-12 reps
2
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
8-12 reps
3
Fly Press (Dumbbell)
3
8-12 reps
4A
Preacher Curl (Dumbbell)
2
8-12 reps
4B
Tricep Extension (Barbell)
2
15-20 reps
5
Lying Side Lateral Raise
3
15-20 reps
6A
Incline Curl (Dumbbell)
2
15-20 reps
6B
Single Arm Pushdown
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
8-12 reps
2
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
8-12 reps
3
Fly Press (Dumbbell)
3
8-12 reps
4A
Preacher Curl (Barbell)
2
6-10 reps
4B
Overhead Tricep Extension (Cable)
2
10-15 reps
5
Lateral Raise (Cable)
3
10-15 reps
6A
Bayesian Curl
2
10-15 reps
6B
Single Arm Tricep Extension (Cable)
2
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2A
Punching Bag
4
1 mins
2B
Bear Crawl
3
30 secs
2C
Jump Rope
3
1 mins
2D
Burpee
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2A
Punching Bag
4
1 mins
2B
Bear Crawl
3
30 secs
2C
Jump Rope
3
1 mins
2D
Burpee
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2A
Punching Bag
4
1 mins
2B
Bear Crawl
3
30 secs
2C
Jump Rope
3
1 mins
2D
Burpee
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2A
Punching Bag
4
1 mins
2B
Bear Crawl
3
30 secs
2C
Jump Rope
3
1 mins
2D
Burpee
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2A
Punching Bag
4
1 mins
2B
Bear Crawl
3
30 secs
2C
Jump Rope
3
1 mins
2D
Burpee
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2A
Punching Bag
4
1 mins
2B
Bear Crawl
3
30 secs
2C
Jump Rope
3
1 mins
2D
Burpee
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2A
Punching Bag
4
1 mins
2B
Bear Crawl
3
30 secs
2C
Jump Rope
3
1 mins
2D
Burpee
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2A
Punching Bag
4
1 mins
2B
Bear Crawl
3
30 secs
2C
Jump Rope
3
1 mins
2D
Burpee
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2A
Punching Bag
4
1 mins
2B
Bear Crawl
3
30 secs
2C
Jump Rope
3
1 mins
2D
Burpee
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2A
Punching Bag
4
1 mins
2B
Bear Crawl
3
30 secs
2C
Jump Rope
3
1 mins
2D
Burpee
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2A
Punching Bag
4
1 mins
2B
Bear Crawl
3
30 secs
2C
Jump Rope
3
1 mins
2D
Burpee
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2A
Punching Bag
4
1 mins
2B
Bear Crawl
3
30 secs
2C
Jump Rope
3
1 mins
2D
Burpee
3
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
2
Pull-Up (Bodyweight)
3
AMRAP
3
Bulgarian Split Squat (Dumbbell)
1
1
6-10 reps
8-12 reps
4
Seal Row
3
8-12 reps
5A
Face Pull
2
12-20 reps
5B
Hyperextension
2
15-25 reps
5C
Sissy Squat
2
AMRAP
6
Neck Curl
3
20-30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Pull-Up (Bodyweight)
3
AMRAP
3
Leg Press
3
6-10 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5A
Lying Leg Curl
2
8-12 reps
5B
Leg Extension
2
10-15 reps
6
Face Pull
2
15-20 reps
7
Neck Extension
3
20-30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
2
Pull-Up (Bodyweight)
3
AMRAP
3
Bulgarian Split Squat (Dumbbell)
1
1
6-10 reps
8-12 reps
4
Seal Row
3
8-12 reps
5A
Face Pull
2
12-20 reps
5B
Hyperextension
2
15-25 reps
5C
Sissy Squat
2
AMRAP
6
Neck Curl
3
20-30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Pull-Up (Bodyweight)
3
AMRAP
3
Leg Press
3
6-10 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5A
Lying Leg Curl
2
8-12 reps
5B
Leg Extension
2
10-15 reps
6
Face Pull
2
15-20 reps
7
Neck Extension
3
20-30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
2
Pull-Up (Bodyweight)
3
AMRAP
3
Bulgarian Split Squat (Dumbbell)
1
1
6-10 reps
8-12 reps
4
Seal Row
3
8-12 reps
5A
Face Pull
2
12-20 reps
5B
Hyperextension
2
15-25 reps
5C
Sissy Squat
2
AMRAP
6
Neck Curl
3
20-30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Pull-Up (Bodyweight)
3
AMRAP
3
Leg Press
3
6-10 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5A
Lying Leg Curl
2
8-12 reps
5B
Leg Extension
2
10-15 reps
6
Face Pull
2
15-20 reps
7
Neck Extension
3
20-30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
2
Pull-Up (Bodyweight)
3
AMRAP
3
Bulgarian Split Squat (Dumbbell)
1
1
6-10 reps
8-12 reps
4
Seal Row
3
8-12 reps
5A
Face Pull
2
12-20 reps
5B
Hyperextension
2
15-25 reps
5C
Sissy Squat
2
AMRAP
6
Neck Curl
3
20-30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Pull-Up (Bodyweight)
3
AMRAP
3
Leg Press
3
6-10 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5A
Lying Leg Curl
2
8-12 reps
5B
Leg Extension
2
10-15 reps
6
Face Pull
2
15-20 reps
7
Neck Extension
3
20-30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
2
Pull-Up (Bodyweight)
3
AMRAP
3
Bulgarian Split Squat (Dumbbell)
1
1
6-10 reps
8-12 reps
4
Seal Row
3
8-12 reps
5A
Face Pull
2
12-20 reps
5B
Hyperextension
2
15-25 reps
5C
Sissy Squat
2
AMRAP
6
Neck Curl
3
20-30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Pull-Up (Bodyweight)
3
AMRAP
3
Leg Press
3
6-10 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5A
Lying Leg Curl
2
8-12 reps
5B
Leg Extension
2
10-15 reps
6
Face Pull
2
15-20 reps
7
Neck Extension
3
20-30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
2
Pull-Up (Bodyweight)
3
AMRAP
3
Bulgarian Split Squat (Dumbbell)
1
1
6-10 reps
8-12 reps
4
Seal Row
3
8-12 reps
5A
Face Pull
2
12-20 reps
5B
Hyperextension
2
15-25 reps
5C
Sissy Squat
2
AMRAP
6
Neck Curl
3
20-30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Pull-Up (Bodyweight)
3
AMRAP
3
Leg Press
3
6-10 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5A
Lying Leg Curl
2
8-12 reps
5B
Leg Extension
2
10-15 reps
6
Face Pull
2
15-20 reps
7
Neck Extension
3
20-30 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-10 reps
10-15 reps
2
Deficit Push Up
2
1
6-10 reps
10-15 reps
3A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
3B
JM Press
3
8-12 reps
4
Incline Chest Fly (Dumbbell)
2
15-20 reps
5A
Decline Crunch
2
10-20 reps
5B
Meadows Curl
2
12-15 reps
6
Lateral Raise (Dumbbell)
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-10 reps
10-15 reps
2
Chest Press (Machine)
3
6-10 reps
3A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
3B
JM Press
3
8-12 reps
4
Chest Fly (Machine)
2
10-15 reps
5A
Abs Crunch (Machine)
2
8-12 reps
5B
Bicep Curl (Machine)
2
10-15 reps
6
Lateral Raise (Dumbbell)
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-10 reps
10-15 reps
2
Deficit Push Up
2
1
6-10 reps
10-15 reps
3A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
3B
JM Press
3
8-12 reps
4
Incline Chest Fly (Dumbbell)
2
15-20 reps
5A
Decline Crunch
2
10-20 reps
5B
Meadows Curl
2
12-15 reps
6
Lateral Raise (Dumbbell)
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-10 reps
10-15 reps
2
Chest Press (Machine)
3
6-10 reps
3A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
3B
JM Press
3
8-12 reps
4
Chest Fly (Machine)
2
10-15 reps
5A
Abs Crunch (Machine)
2
8-12 reps
5B
Bicep Curl (Machine)
2
10-15 reps
6
Lateral Raise (Dumbbell)
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-10 reps
10-15 reps
2
Deficit Push Up
2
1
6-10 reps
10-15 reps
3A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
3B
JM Press
3
8-12 reps
4
Incline Chest Fly (Dumbbell)
2
15-20 reps
5A
Decline Crunch
2
10-20 reps
5B
Meadows Curl
2
12-15 reps
6
Lateral Raise (Dumbbell)
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-10 reps
10-15 reps
2
Chest Press (Machine)
3
6-10 reps
3A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
3B
JM Press
3
8-12 reps
4
Chest Fly (Machine)
2
10-15 reps
5A
Abs Crunch (Machine)
2
8-12 reps
5B
Bicep Curl (Machine)
2
10-15 reps
6
Lateral Raise (Dumbbell)
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-10 reps
10-15 reps
2
Deficit Push Up
2
1
6-10 reps
10-15 reps
3A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
3B
JM Press
3
8-12 reps
4
Incline Chest Fly (Dumbbell)
2
15-20 reps
5A
Decline Crunch
2
10-20 reps
5B
Meadows Curl
2
12-15 reps
6
Lateral Raise (Dumbbell)
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-10 reps
10-15 reps
2
Chest Press (Machine)
3
6-10 reps
3A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
3B
JM Press
3
8-12 reps
4
Chest Fly (Machine)
2
10-15 reps
5A
Abs Crunch (Machine)
2
8-12 reps
5B
Bicep Curl (Machine)
2
10-15 reps
6
Lateral Raise (Dumbbell)
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-10 reps
10-15 reps
2
Deficit Push Up
2
1
6-10 reps
10-15 reps
3A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
3B
JM Press
3
8-12 reps
4
Incline Chest Fly (Dumbbell)
2
15-20 reps
5A
Decline Crunch
2
10-20 reps
5B
Meadows Curl
2
12-15 reps
6
Lateral Raise (Dumbbell)
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-10 reps
10-15 reps
2
Chest Press (Machine)
3
6-10 reps
3A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
3B
JM Press
3
8-12 reps
4
Chest Fly (Machine)
2
10-15 reps
5A
Abs Crunch (Machine)
2
8-12 reps
5B
Bicep Curl (Machine)
2
10-15 reps
6
Lateral Raise (Dumbbell)
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-10 reps
10-15 reps
2
Deficit Push Up
2
1
6-10 reps
10-15 reps
3A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
3B
JM Press
3
8-12 reps
4
Incline Chest Fly (Dumbbell)
2
15-20 reps
5A
Decline Crunch
2
10-20 reps
5B
Meadows Curl
2
12-15 reps
6
Lateral Raise (Dumbbell)
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-10 reps
10-15 reps
2
Chest Press (Machine)
3
6-10 reps
3A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
3B
JM Press
3
8-12 reps
4
Chest Fly (Machine)
2
10-15 reps
5A
Abs Crunch (Machine)
2
8-12 reps
5B
Bicep Curl (Machine)
2
10-15 reps
6
Lateral Raise (Dumbbell)
3
8-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Punching Bag
5
2 mins
3
Shadow Kick Boxing
3
1 mins
4
Sprint
8
30 secs
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Punching Bag
5
2 mins
3
Shadow Kick Boxing
3
1 mins
4
Sprint
8
30 secs
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Punching Bag
5
2 mins
3
Shadow Kick Boxing
3
1 mins
4
Sprint
8
30 secs
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Punching Bag
5
2 mins
3
Shadow Kick Boxing
3
1 mins
4
Sprint
8
30 secs
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Punching Bag
5
2 mins
3
Shadow Kick Boxing
3
1 mins
4
Sprint
8
30 secs
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Punching Bag
5
2 mins
3
Shadow Kick Boxing
3
1 mins
4
Sprint
8
30 secs
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Punching Bag
5
2 mins
3
Shadow Kick Boxing
3
1 mins
4
Sprint
8
30 secs
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Punching Bag
5
2 mins
3
Shadow Kick Boxing
3
1 mins
4
Sprint
8
30 secs
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Punching Bag
5
2 mins
3
Shadow Kick Boxing
3
1 mins
4
Sprint
8
30 secs
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Punching Bag
5
2 mins
3
Shadow Kick Boxing
3
1 mins
4
Sprint
8
30 secs
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Punching Bag
5
2 mins
3
Shadow Kick Boxing
3
1 mins
4
Sprint
8
30 secs
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Punching Bag
5
2 mins
3
Shadow Kick Boxing
3
1 mins
4
Sprint
8
30 secs
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