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MMA Strength

by Lincoln H.
9 athletes joined

Program Description

This simple program is designed in mind of people competing in strength based sports that have a weight class, and to aid in building maximum strength in the shortest period of time

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 07, 2024 11:21
  • Last Edited
    Jun 18, 2025 11:03

Summary

Unleash your inner fighter with the MMA Strength program, a comprehensive 12-week journey designed to boost your power and endurance. Training three days a week, you'll engage in a mix of dynamic lifts like deadlifts and squats, complemented by targeted exercises such as pull-ups and rows. This program emphasizes functional strength, ensuring you build the muscle and resilience needed for any challenge. Get ready to transform your fitness and elevate your performance, one rep at a time!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6 reps
-
2
Explosive Bench Press
4
6 reps
-
3
Incline Chest Press (Machine)
4
6 reps
-
4
Lateral Raise (Dumbbell)
4
6 reps
-
5
Tricep Rope Push Down (Cable)
4
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Seated Overhead Press (Barbell)
4
6 reps
-
3
Kettlebell Swing
4
6 reps
-
4
Upright Row (Dumbbell)
4
6 reps
-
5
Lateral Raise (Dumbbell)
4
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6 reps
-
2
Explosive Bench Press
4
6 reps
-
3
Incline Chest Press (Machine)
4
6 reps
-
4
Lateral Raise (Dumbbell)
4
6 reps
-
5
Tricep Rope Push Down (Cable)
4
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Seated Overhead Press (Barbell)
4
6 reps
-
3
Kettlebell Swing
4
6 reps
-
4
Upright Row (Dumbbell)
4
6 reps
-
5
Lateral Raise (Dumbbell)
4
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6 reps
-
2
Explosive Bench Press
4
6 reps
-
3
Incline Chest Press (Machine)
4
6 reps
-
4
Lateral Raise (Dumbbell)
4
6 reps
-
5
Tricep Rope Push Down (Cable)
4
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Seated Overhead Press (Barbell)
4
6 reps
-
3
Kettlebell Swing
4
6 reps
-
4
Upright Row (Dumbbell)
4
6 reps
-
5
Lateral Raise (Dumbbell)
4
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6 reps
-
2
Explosive Bench Press
4
6 reps
-
3
Incline Chest Press (Machine)
4
6 reps
-
4
Lateral Raise (Dumbbell)
4
6 reps
-
5
Tricep Rope Push Down (Cable)
4
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Seated Overhead Press (Barbell)
4
6 reps
-
3
Kettlebell Swing
4
6 reps
-
4
Upright Row (Dumbbell)
4
6 reps
-
5
Lateral Raise (Dumbbell)
4
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6 reps
-
2
Explosive Bench Press
4
6 reps
-
3
Incline Chest Press (Machine)
4
6 reps
-
4
Lateral Raise (Dumbbell)
4
6 reps
-
5
Tricep Rope Push Down (Cable)
4
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Seated Overhead Press (Barbell)
4
6 reps
-
3
Kettlebell Swing
4
6 reps
-
4
Upright Row (Dumbbell)
4
6 reps
-
5
Lateral Raise (Dumbbell)
4
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6 reps
-
2
Explosive Bench Press
4
6 reps
-
3
Incline Chest Press (Machine)
4
6 reps
-
4
Lateral Raise (Dumbbell)
4
6 reps
-
5
Tricep Rope Push Down (Cable)
4
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Seated Overhead Press (Barbell)
4
6 reps
-
3
Kettlebell Swing
4
6 reps
-
4
Upright Row (Dumbbell)
4
6 reps
-
5
Lateral Raise (Dumbbell)
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6 reps
-
2
Deadlift (Paused)
4
6 reps
-
3
Upright Row (Dumbbell)
4
6 reps
-
4
Chin-Up (Assisted)
4
6 reps
-
5
Pendlay Row
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
4
6 reps
-
2
Face Pull
4
6 reps
-
3
Underhand Row
4
6 reps
-
4
Pendlay Row
4
6 reps
-
5
Bicep Curl (Dumbbell)
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6 reps
-
2
Deadlift (Paused)
4
6 reps
-
3
Upright Row (Dumbbell)
4
6 reps
-
4
Chin-Up (Assisted)
4
6 reps
-
5
Pendlay Row
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
4
6 reps
-
2
Face Pull
4
6 reps
-
3
Underhand Row
4
6 reps
-
4
Pendlay Row
4
6 reps
-
5
Bicep Curl (Dumbbell)
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6 reps
-
2
Deadlift (Paused)
4
6 reps
-
3
Upright Row (Dumbbell)
4
6 reps
-
4
Chin-Up (Assisted)
4
6 reps
-
5
Pendlay Row
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
4
6 reps
-
2
Face Pull
4
6 reps
-
3
Underhand Row
4
6 reps
-
4
Pendlay Row
4
6 reps
-
5
Bicep Curl (Dumbbell)
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6 reps
-
2
Deadlift (Paused)
4
6 reps
-
3
Upright Row (Dumbbell)
4
6 reps
-
4
Chin-Up (Assisted)
4
6 reps
-
5
Pendlay Row
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
4
6 reps
-
2
Face Pull
4
6 reps
-
3
Underhand Row
4
6 reps
-
4
Pendlay Row
4
6 reps
-
5
Bicep Curl (Dumbbell)
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6 reps
-
2
Deadlift (Paused)
4
6 reps
-
3
Upright Row (Dumbbell)
4
6 reps
-
4
Chin-Up (Assisted)
4
6 reps
-
5
Pendlay Row
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
4
6 reps
-
2
Face Pull
4
6 reps
-
3
Underhand Row
4
6 reps
-
4
Pendlay Row
4
6 reps
-
5
Bicep Curl (Dumbbell)
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6 reps
-
2
Deadlift (Paused)
4
6 reps
-
3
Upright Row (Dumbbell)
4
6 reps
-
4
Chin-Up (Assisted)
4
6 reps
-
5
Pendlay Row
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
4
6 reps
-
2
Face Pull
4
6 reps
-
3
Underhand Row
4
6 reps
-
4
Pendlay Row
4
6 reps
-
5
Bicep Curl (Dumbbell)
4
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
4
6 reps
-
2
Zercher Squat (Barbell)
4
6 reps
-
3
Trap Bar Deadlift
4
6 reps
-
4
Romanian Deadlift (Barbell)
4
6 reps
-
5
Hip Thrust (Barbell)
4
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Jump
1
20 reps
-
2
Forward Jump
1
20 reps
-
3
Box Jump
1
20 reps
-
4
Nordic Curl
1
6 reps
-
5
Seated Calf Raise
1
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
4
6 reps
-
2
Zercher Squat (Barbell)
4
6 reps
-
3
Trap Bar Deadlift
4
6 reps
-
4
Romanian Deadlift (Barbell)
4
6 reps
-
5
Hip Thrust (Barbell)
4
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Jump
1
20 reps
-
2
Forward Jump
1
20 reps
-
3
Box Jump
1
20 reps
-
4
Nordic Curl
1
6 reps
-
5
Seated Calf Raise
1
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
4
6 reps
-
2
Zercher Squat (Barbell)
4
6 reps
-
3
Trap Bar Deadlift
4
6 reps
-
4
Romanian Deadlift (Barbell)
4
6 reps
-
5
Hip Thrust (Barbell)
4
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Jump
1
20 reps
-
2
Forward Jump
1
20 reps
-
3
Box Jump
1
20 reps
-
4
Nordic Curl
1
6 reps
-
5
Seated Calf Raise
1
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
4
6 reps
-
2
Zercher Squat (Barbell)
4
6 reps
-
3
Trap Bar Deadlift
4
6 reps
-
4
Romanian Deadlift (Barbell)
4
6 reps
-
5
Hip Thrust (Barbell)
4
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Jump
1
20 reps
-
2
Forward Jump
1
20 reps
-
3
Box Jump
1
20 reps
-
4
Nordic Curl
1
6 reps
-
5
Seated Calf Raise
1
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
4
6 reps
-
2
Zercher Squat (Barbell)
4
6 reps
-
3
Trap Bar Deadlift
4
6 reps
-
4
Romanian Deadlift (Barbell)
4
6 reps
-
5
Hip Thrust (Barbell)
4
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Jump
1
20 reps
-
2
Forward Jump
1
20 reps
-
3
Box Jump
1
20 reps
-
4
Nordic Curl
1
6 reps
-
5
Seated Calf Raise
1
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
4
6 reps
-
2
Zercher Squat (Barbell)
4
6 reps
-
3
Trap Bar Deadlift
4
6 reps
-
4
Romanian Deadlift (Barbell)
4
6 reps
-
5
Hip Thrust (Barbell)
4
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Jump
1
20 reps
-
2
Forward Jump
1
20 reps
-
3
Box Jump
1
20 reps
-
4
Nordic Curl
1
6 reps
-
5
Seated Calf Raise
1
6 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Pull-Up (Assisted)
4 Sets
6 Reps
-
2
Deadlift (Paused)
4 Sets
6 Reps
-
3
Upright Row (Dumbbell)
4 Sets
6 Reps
-
4
Chin-Up (Assisted)
4 Sets
6 Reps
-
5
Pendlay Row
4 Sets
6 Reps
-
Day 3
1
Split Squat (Barbell)
4 Sets
6 Reps
-
2
Zercher Squat (Barbell)
4 Sets
6 Reps
-
3
Trap Bar Deadlift
4 Sets
6 Reps
-
4
Romanian Deadlift (Barbell)
4 Sets
6 Reps
-
5
Hip Thrust (Barbell)
4 Sets
6 Reps
-
Day 1
1
Seated Shoulder Press (Dumbbell)
4 Sets
6 Reps
-
2
Explosive Bench Press
4 Sets
6 Reps
-
3
Incline Chest Press (Machine)
4 Sets
6 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
6 Reps
-
5
Tricep Rope Push Down (Cable)
4 Sets
6 Reps
-