Hybrid MMA + Bodybuilding Upper Posterior Workout Program

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!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Bent Over Row (Barbell)

Lat Pulldown (Single Arm)

Lunge (Dumbbell)

Legs and Back

Incline Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Fly Press (Dumbbell)

Lying Side Lateral Raise

Chest, Shoulders and Arms

Stretching

Cardio/Boxing 

Good Morning

Pull-Up (Bodyweight)

Bulgarian Split Squat (Dumbbell)

Seal Row

Neck Curl

Overhead Press (Barbell)

Deficit Push Up

Incline Chest Fly (Dumbbell)

Lateral Raise (Dumbbell)

Chest, Shoulders, and Arms

Punching Bag

Shadow Kick Boxing

Sprint

Split Squat (Smith Machine)

Lateral Raise (Cable)

Romanian Deadlift (Barbell)

Leg Press

Chest Supported Row (Machine)

Face Pull

Neck Extension

Chest Press (Machine)

Chest Fly (Machine)

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