lifting for martial arts and aesthetis
Here's a science-based 4-day lifting program designed for an advanced lifter training BJJ 2-3x/week and MMA 1x/week.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 5–8 reps | @8–9 |
| 2 | Trap Bar Deadlift | 3 | 5 reps | @8 |
| 3 | Single Leg Romanian Deadlift | 3 | 8–10 reps | — |
| Superset | ||||
| 4A | Lateral Med Ball Slam | 3 | 8–10 reps | — |
| 4B | Half Kneeling Cable Rotation | 3 | 12–15 reps | — |
| 5 | Cable Crunch | 4 | 25 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 4 | 6–10 reps | — |
| 2 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps | @7–8 |
| 3 | Seated Row (Cable) | 3 | 10–15 reps | @8 |
| 4 | Hang Muscle Snatch | 3 | 10–12 reps | @7–8 |
| 5 | Lat Pulldown | 3 | 12–15 reps | @8 |
| 6 | Incline Curl (Dumbbell) | 3 | 10–15 reps | @8–9 |
| 7 | Tricep Pushdown (Cable) | 3 | 12–20 reps | @8–9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 4 | 8–12 reps | @7–8 |
| 2 | Front Squat (Barbell) | 3 | 10–15 reps | @7–8 |
| 3 | Bulgarian Split Squat (Barbell) | 3 | 10–12 reps | @8 |
| 4 | Leg Curl | 3 | 12–15 reps | @8 |
| 5 | Farmer's Walk (Weighted) | 3 | 40–60 reps | — |
| 6 | Sled Push | 3 | 40–60 reps | — |
| 7 | Standing Calf Raise | 1 | 15–25 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 5–8 reps | @8–9 |
| Superset | ||||
| 2A | Overhead Press (Barbell) | 3 | 5 reps | @8 |
| 2B | Push Press (Barbell) | 3 | 5 reps | @8 |
| 3 | Dip (Weighted) | 3 | 6–10 reps | @8 |
| 4 | Pendlay Row | 3 | 6–8 reps | @8 |
| 5 | Hanging Leg Raise | 3 | 12–15 reps | — |
| 6 | Landmine Twist | 3 | 8–10 reps | @8 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, lifting for martial arts and aesthetis is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full 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 60 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.
lifting for martial arts and aesthetis 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
lifting for martial arts and aesthetis 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
