MMA Strength and Stability
This program gives a solid strength foundation for all combat sports. Focused towards leaning out and strengthening the muscle groups for most basic motions.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Zercher Squat (Barbell) | 4 | 10 reps | @6 |
| 1B | Lateral Raise (Dumbbell) | 4 | 12 reps | — |
| Superset | ||||
| 2A | Farmer's Walk (Weighted) | 4 | AMRAP | — |
| 2B | Romanian Deadlift (Dumbbell) | 4 | 15 reps | — |
| Superset | ||||
| 3A | Lateral Med Ball Slam | 3 | 20 reps | — |
| 3B | Landmine Twist | 3 | 20 reps | — |
| 4 | Russian Twist | 4 | AMRAP | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Lateral Jump | 3 | 20 reps |
| 1B | Box Jump | 3 | 15 reps |
| Superset | |||
| 2A | Boss ball squat | 4 | 20 reps |
| 2B | Forward Jump | 4 | 15 reps |
| Superset | |||
| 3A | Pistol Squat | 4 | 12 reps |
| 3B | Bear Crawl | 4 | 20 reps |
| 4 | Pogo Hop | 4 | 30 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Deadlift (Barbell) | 4 | 10 reps |
| 1B | Back Extension | 4 | 20 reps |
| Superset | |||
| 2A | Barbell Row | 4 | 10 reps |
| 2B | Dumbbell Row | 4 | 15 reps |
| Superset | |||
| 3A | Shrug (Dumbbell) | 3 | 10 reps |
| 3B | Snatch (Kettlebell) | 3 | 12 reps |
| 4 | Pull-Up (Bodyweight) | 3 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Landmine Press | 4 | 20 reps |
| 1B | Bench Press (Barbell) | 4 | 10 reps |
| Superset | |||
| 2A | Skull Crusher | 3 | 12 reps |
| 2B | Floor Press (Barbell) | 3 | 10 reps |
| Superset | |||
| 3A | Overhead Press (Barbell) | 4 | 12 reps |
| 3B | One Arm Lateral Raise (Dumbbell) | 4 | 8 reps |
| 4 | Dip (Bodyweight) | 4 | 8 reps |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, MMA Strength and Stability is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
MMA Strength and Stability is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
MMA Strength and Stability is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
