Chelios Program®

This program is designed for gaining strength and muscle, while also competing in MMA/BJJ/Wrestling/Muay Thai/Kickboxing training. The purpose of the Chelios Program is, to prepare your body for intense training sessions, but also gaining weight in muscles.

Attention!

This program is trained right before your MMA etc. Training sessions, that means, you train MMA 3x per week, you also perform the Chelios Program 3x per week right before every training session of MMA. Between every Chelios and MMA session, you need at least 1 day of rest, if you feel any pain or other pain of muscle growth, you rest 1 or 2 more days.

This makes one workout session (MMA + Chelios Programs) a time of 3-4 hours.

Enjoy this plan, if you have any questions, let me know!

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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

Bench Press (Dumbbell)

Incline Bench Press (Barbell)

Tricep Extension (Barbell)

Dip (Bodyweight)

Wide Grip Rear Pull-Up

Barbell Row

Hammer Curl

Bicep Curl (Barbell)

Upright Row (Barbell)

Lateral Raise (Cable)

Squat (Barbell)

Zercher Squat (Barbell)

Romanian Deadlift (Barbell)

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