logo
Fighters full body strength + plyometrics
by Nimai F.
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 03, 2024 12:00
down_app
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
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
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
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
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
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
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
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