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Fighters full body strength + plyometrics

by Nimai F.
38 athletes joined

Program Description

To gain/maintain strength whilst preparing for my next fight (late july) More of a focus on heavy compounds and extra leg work for kicking power! With a little bit of pump work in there for the ego. The workout starts off with plyometrics before going into the compounds and finishing off on isolation work.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 29, 2024 02:01
  • Last Edited
    Jun 23, 2025 08:30

Summary

Unleash your inner fighter with this dynamic 8-week full body strength and plyometrics program, designed for those ready to elevate their fitness game. Committing just two days a week, you'll engage in explosive movements like Pogo Hops and Skater Hops, paired with foundational strength exercises such as Deadlifts and Squats. This program emphasizes functional strength, agility, and endurance, making it perfect for anyone looking to boost their athletic performance. Get ready to transform your body and enhance your power with each session!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
20 reps
-
2
Skater Hop
2
20 reps
-
3
Forward Jump
2
10 reps
-
4
Deadlift (Barbell)
3
6 reps
RPE 7
5
Bent Over Row (Barbell)
1
2
10 reps
10 reps
RPE 6.5
-
6
Walking Lunge
2
12 reps
-
7
Overhead Press (Dumbbell)
1
2
6 reps
6 reps
RPE 7.5
-
8
Rear Delt Fly (Dumbbell)
3
10 reps
-
9
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
20 reps
-
2
Skater Hop
2
20 reps
-
3
Forward Jump
2
10 reps
-
4
Deadlift (Barbell)
3
6 reps
RPE 7
5
Bent Over Row (Barbell)
1
2
10 reps
10 reps
RPE 6.5
-
6
Walking Lunge
2
12 reps
-
7
Overhead Press (Dumbbell)
1
2
6 reps
6 reps
RPE 7.5
-
8
Rear Delt Fly (Dumbbell)
3
10 reps
-
9
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
20 reps
-
2
Skater Hop
2
20 reps
-
3
Forward Jump
2
10 reps
-
4
Deadlift (Barbell)
3
6 reps
RPE 7
5
Bent Over Row (Barbell)
1
2
10 reps
10 reps
RPE 6.5
-
6
Walking Lunge
2
12 reps
-
7
Overhead Press (Dumbbell)
1
2
6 reps
6 reps
RPE 7.5
-
8
Rear Delt Fly (Dumbbell)
3
10 reps
-
9
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
20 reps
-
2
Skater Hop
2
20 reps
-
3
Forward Jump
2
10 reps
-
4
Deadlift (Barbell)
3
6 reps
RPE 7
5
Bent Over Row (Barbell)
1
2
10 reps
10 reps
RPE 6.5
-
6
Walking Lunge
2
12 reps
-
7
Overhead Press (Dumbbell)
1
2
6 reps
6 reps
RPE 7.5
-
8
Rear Delt Fly (Dumbbell)
3
10 reps
-
9
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
20 reps
-
2
Skater Hop
2
20 reps
-
3
Forward Jump
2
10 reps
-
4
Deadlift (Barbell)
3
6 reps
RPE 7
5
Bent Over Row (Barbell)
1
2
10 reps
10 reps
RPE 6.5
-
6
Walking Lunge
2
12 reps
-
7
Overhead Press (Dumbbell)
1
2
6 reps
6 reps
RPE 7.5
-
8
Rear Delt Fly (Dumbbell)
3
10 reps
-
9
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
20 reps
-
2
Skater Hop
2
20 reps
-
3
Forward Jump
2
10 reps
-
4
Deadlift (Barbell)
3
6 reps
RPE 7
5
Bent Over Row (Barbell)
1
2
10 reps
10 reps
RPE 6.5
-
6
Walking Lunge
2
12 reps
-
7
Overhead Press (Dumbbell)
1
2
6 reps
6 reps
RPE 7.5
-
8
Rear Delt Fly (Dumbbell)
3
10 reps
-
9
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
20 reps
-
2
Skater Hop
2
20 reps
-
3
Forward Jump
2
10 reps
-
4
Deadlift (Barbell)
3
6 reps
RPE 7
5
Bent Over Row (Barbell)
1
2
10 reps
10 reps
RPE 6.5
-
6
Walking Lunge
2
12 reps
-
7
Overhead Press (Dumbbell)
1
2
6 reps
6 reps
RPE 7.5
-
8
Rear Delt Fly (Dumbbell)
3
10 reps
-
9
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
20 reps
-
2
Skater Hop
2
20 reps
-
3
Forward Jump
2
10 reps
-
4
Deadlift (Barbell)
3
6 reps
RPE 7
5
Bent Over Row (Barbell)
1
2
10 reps
10 reps
RPE 6.5
-
6
Walking Lunge
2
12 reps
-
7
Overhead Press (Dumbbell)
1
2
6 reps
6 reps
RPE 7.5
-
8
Rear Delt Fly (Dumbbell)
3
10 reps
-
9
Bicep Curl (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
20 reps
-
2
Depth Drop
2
10 reps
-
3
Squat (Barbell)
1
2
6 reps
6 reps
RPE 8
-
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Bench Press (Dumbbell)
3
8 reps
RPE 7
6
Pull-Up (Weighted)
4
4 reps
-
7
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
20 reps
-
2
Depth Drop
2
10 reps
-
3
Squat (Barbell)
1
2
6 reps
6 reps
RPE 8
-
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Bench Press (Dumbbell)
3
8 reps
RPE 7
6
Pull-Up (Weighted)
4
4 reps
-
7
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
20 reps
-
2
Depth Drop
2
10 reps
-
3
Squat (Barbell)
1
2
6 reps
6 reps
RPE 8
-
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Bench Press (Dumbbell)
3
8 reps
RPE 7
6
Pull-Up (Weighted)
4
4 reps
-
7
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
20 reps
-
2
Depth Drop
2
10 reps
-
3
Squat (Barbell)
1
2
6 reps
6 reps
RPE 8
-
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Bench Press (Dumbbell)
3
8 reps
RPE 7
6
Pull-Up (Weighted)
4
4 reps
-
7
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
20 reps
-
2
Depth Drop
2
10 reps
-
3
Squat (Barbell)
1
2
6 reps
6 reps
RPE 8
-
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Bench Press (Dumbbell)
3
8 reps
RPE 7
6
Pull-Up (Weighted)
4
4 reps
-
7
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
20 reps
-
2
Depth Drop
2
10 reps
-
3
Squat (Barbell)
1
2
6 reps
6 reps
RPE 8
-
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Bench Press (Dumbbell)
3
8 reps
RPE 7
6
Pull-Up (Weighted)
4
4 reps
-
7
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
20 reps
-
2
Depth Drop
2
10 reps
-
3
Squat (Barbell)
1
2
6 reps
6 reps
RPE 8
-
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Bench Press (Dumbbell)
3
8 reps
RPE 7
6
Pull-Up (Weighted)
4
4 reps
-
7
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
20 reps
-
2
Depth Drop
2
10 reps
-
3
Squat (Barbell)
1
2
6 reps
6 reps
RPE 8
-
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Bench Press (Dumbbell)
3
8 reps
RPE 7
6
Pull-Up (Weighted)
4
4 reps
-
7
Hanging Leg Raise
2
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Pogo Hop
2 Sets
20 Reps
-
2
Skater Hop
2 Sets
20 Reps
-
3
Forward Jump
2 Sets
10 Reps
-
4
Deadlift (Barbell)
3 Sets
6 Reps
@7
5
Bent Over Row (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@6.5
-
6
Walking Lunge
2 Sets
12 Reps
-
7
Overhead Press (Dumbbell)
1 Set
2 Sets
6 Reps
6 Reps
@7.5
-
8
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
9
Bicep Curl (Dumbbell)
2 Sets
12 Reps
-
Day 2
1
Pogo Hop
2 Sets
20 Reps
-
2
Depth Drop
2 Sets
10 Reps
-
3
Squat (Barbell)
1 Set
2 Sets
6 Reps
6 Reps
@8
-
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
5
Bench Press (Dumbbell)
3 Sets
8 Reps
@7
6
Pull-Up (Weighted)
4 Sets
4 Reps
-
7
Hanging Leg Raise
2 Sets
10 Reps
-