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FBEOD MMA strength

by Daveseason
2 athletes joined

Program Description

The program is something you must have at least some prior lifting experience to do because you’ll need to know how to go to failure. The program will have 3 different days Full body A B and C. Make sure you train mma specific movements other than this to make sure you maintain your speed. This can be shadowboxing, bag work, and wrestling wrestling stance shots and sprawls. Also this program is missing grip work Make sure to progressively overload on all excersises

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 06, 2025 04:01
  • Last Edited
    Jun 18, 2025 12:45

Summary

Unleash your inner fighter with the FBEOD MMA Strength program, a focused 4-week training plan designed to enhance your overall strength and conditioning. Committing just three days a week, you'll engage in a variety of full-body workouts that incorporate barbell, machine, and bodyweight exercises. Expect to build explosive power and endurance while sculpting your physique with targeted movements like squats, bench presses, and core-strengthening planks. This program is perfect for anyone looking to elevate their fitness game and achieve impressive results in a short timeframe.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
2
Incline Bench Press (Barbell)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
3
Overhead Press (Barbell)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
5
JM Press (Smith Machine)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
6
Seated Row (Cable)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
7
Lat Pulldown
2
6-8 reps
RPE 10
8
Leg Press
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
9
Leg Curl
2
6-8 reps
RPE 10
10
Leg Extension
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
2
Incline Bench Press (Barbell)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
3
Overhead Press (Barbell)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
5
JM Press (Smith Machine)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
6
Seated Row (Cable)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
7
Lat Pulldown
2
6-8 reps
RPE 10
8
Leg Press
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
9
Leg Curl
2
6-8 reps
RPE 10
10
Leg Extension
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
2
Incline Bench Press (Barbell)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
3
Overhead Press (Barbell)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
5
JM Press (Smith Machine)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
6
Seated Row (Cable)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
7
Lat Pulldown
2
6-8 reps
RPE 10
8
Leg Press
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
9
Leg Curl
2
6-8 reps
RPE 10
10
Leg Extension
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
2
Incline Bench Press (Barbell)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
3
Overhead Press (Barbell)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
5
JM Press (Smith Machine)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
6
Seated Row (Cable)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
7
Lat Pulldown
2
6-8 reps
RPE 10
8
Leg Press
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
9
Leg Curl
2
6-8 reps
RPE 10
10
Leg Extension
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
2
Hack Squat
2
6-8 reps
RPE 10
3
Leg Curl
2
6-8 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Seated Calf Raise
2
6-8 reps
RPE 10
6
Plank
3
1-5 mins
RPE 9
7
Bench Press (Barbell)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
8
Lateral Raise (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
9
Seated Wide-Grip Row (Cable)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
10
Bicep Curl (EZ Bar)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
2
Hack Squat
2
6-8 reps
RPE 10
3
Leg Curl
2
6-8 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Seated Calf Raise
2
6-8 reps
RPE 10
6
Plank
3
1-5 mins
RPE 9
7
Bench Press (Barbell)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
8
Lateral Raise (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
9
Seated Wide-Grip Row (Cable)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
10
Bicep Curl (EZ Bar)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
2
Hack Squat
2
6-8 reps
RPE 10
3
Leg Curl
2
6-8 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Seated Calf Raise
2
6-8 reps
RPE 10
6
Plank
3
1-5 mins
RPE 9
7
Bench Press (Barbell)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
8
Lateral Raise (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
9
Seated Wide-Grip Row (Cable)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
10
Bicep Curl (EZ Bar)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
2
Hack Squat
2
6-8 reps
RPE 10
3
Leg Curl
2
6-8 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Seated Calf Raise
2
6-8 reps
RPE 10
6
Plank
3
1-5 mins
RPE 9
7
Bench Press (Barbell)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
8
Lateral Raise (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
9
Seated Wide-Grip Row (Cable)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
10
Bicep Curl (EZ Bar)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
2
Barbell Row
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
3
Lat Pulldown
2
6-8 reps
RPE 10
4
Rear Delt Fly (Cable)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
6
Incline Bench Press (Barbell)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
7
JM Press (Smith Machine)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
8
Leg Curl
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
9
Leg Extension
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
10
Seated Calf Raise
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
2
Barbell Row
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
3
Lat Pulldown
2
6-8 reps
RPE 10
4
Rear Delt Fly (Cable)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
6
Incline Bench Press (Barbell)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
7
JM Press (Smith Machine)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
8
Leg Curl
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
9
Leg Extension
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
10
Seated Calf Raise
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
2
Barbell Row
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
3
Lat Pulldown
2
6-8 reps
RPE 10
4
Rear Delt Fly (Cable)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
6
Incline Bench Press (Barbell)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
7
JM Press (Smith Machine)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
8
Leg Curl
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
9
Leg Extension
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
10
Seated Calf Raise
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
2
Barbell Row
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
3
Lat Pulldown
2
6-8 reps
RPE 10
4
Rear Delt Fly (Cable)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
6
Incline Bench Press (Barbell)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
7
JM Press (Smith Machine)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
8
Leg Curl
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
9
Leg Extension
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
10
Seated Calf Raise
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
Week 1
1 / 4 Weeks
Day 2
1
Squat (Barbell)
1 Set
2 Sets
8-10 Reps
6-8 Reps
@8
@10
2
Hack Squat
2 Sets
6-8 Reps
@10
3
Leg Curl
2 Sets
6-8 Reps
@10
4
Leg Extension
2 Sets
6-8 Reps
@10
5
Seated Calf Raise
2 Sets
6-8 Reps
@10
6
Plank
3 Sets
1-5 mins
@9
7
Bench Press (Barbell)
1 Set
2 Sets
8-10 Reps
6-8 Reps
@8
@10
8
Lateral Raise (Dumbbell)
1 Set
2 Sets
8-10 Reps
6-8 Reps
@8
@10
9
Seated Wide-Grip Row (Cable)
1 Set
2 Sets
8-10 Reps
6-8 Reps
@8
@10
10
Bicep Curl (EZ Bar)
1 Set
2 Sets
8-10 Reps
6-8 Reps
@8
@10
Day 3
1
Deadlift (Barbell)
1 Set
2 Sets
8-10 Reps
6-8 Reps
@8
@10
2
Barbell Row
1 Set
2 Sets
8-10 Reps
6-8 Reps
@8
@10
3
Lat Pulldown
2 Sets
6-8 Reps
@10
4
Rear Delt Fly (Cable)
1 Set
2 Sets
8-10 Reps
6-8 Reps
@8
@10
5
Bicep Curl (EZ Bar)
1 Set
2 Sets
8-10 Reps
6-8 Reps
@8
@10
6
Incline Bench Press (Barbell)
1 Set
2 Sets
8-10 Reps
6-8 Reps
@8
@10
7
JM Press (Smith Machine)
1 Set
2 Sets
8-10 Reps
6-8 Reps
@8
@10
8
Leg Curl
1 Set
2 Sets
8-10 Reps
6-8 Reps
@8
@10
9
Leg Extension
1 Set
2 Sets
8-10 Reps
6-8 Reps
@8
@10
10
Seated Calf Raise
1 Set
2 Sets
8-10 Reps
6-8 Reps
@8
@10
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
8-10 Reps
6-8 Reps
@8
@10
2
Incline Bench Press (Barbell)
1 Set
2 Sets
8-10 Reps
6-8 Reps
@8
@10
3
Overhead Press (Barbell)
1 Set
2 Sets
8-10 Reps
6-8 Reps
@8
@10
4
Lateral Raise (Dumbbell)
2 Sets
6-8 Reps
@10
5
JM Press (Smith Machine)
1 Set
2 Sets
8-10 Reps
6-8 Reps
@8
@10
6
Seated Row (Cable)
1 Set
2 Sets
8-10 Reps
6-8 Reps
@8
@10
7
Lat Pulldown
2 Sets
6-8 Reps
@10
8
Leg Press
1 Set
2 Sets
8-10 Reps
6-8 Reps
@8
@10
9
Leg Curl
2 Sets
6-8 Reps
@10
10
Leg Extension
2 Sets
6-8 Reps
@10