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Kaiviti's hypertrophy for combat sports

by Jan P.
51 athletes joined

Program Description

Increase hypertrophy, strength and work capacity

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Powerbuilding, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 07, 2024 06:00
  • Last Edited
    Sep 16, 2025 08:48

Summary

Unlock your potential with Kaiviti's Hypertrophy for Combat Sports, a focused 6-week program designed for fighters looking to build muscle and strength. Committing just three days a week, you'll engage in a blend of barbell and machine exercises, including squats, bench presses, and overhead presses, targeting key muscle groups essential for performance. Each session is crafted to maximize hypertrophy while enhancing your combat readiness. Get ready to elevate your training and dominate your next match!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.1%
Upper Back
11.9%
Front Delts
10.4%
Middle Delts
9.7%
Lats
9.7%
Glutes
8.6%
Hamstrings
7.9%
Triceps
6.9%
Biceps
6.1%
Chest
4.6%
Rear Delts
3.3%
Abs
3.3%
Other
1.7%
Lower Back
1.6%
Adductors
1.5%
Forearms
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9
3
Chest Supported Row (Machine)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
4
Facepull
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Squat (Barbell)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Chest Supported Row (Machine)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
4
Liu Raise
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
3
Chest Supported Row (Machine)
1
1
1
1
1
8 reps
6 reps
6 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Facepull
2
2
12 reps
10 reps
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Squat (Barbell)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Chest Supported Row (Machine)
1
3
10 reps
8 reps
RPE 6.5
RPE 7
4
Liu Raise
4
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Chest Supported Row (Machine)
1
1
1
1
1
8 reps
6 reps
6 reps
5 reps
10 reps
RPE 6.5
RPE 7
RPE 8
RPE 10
RPE 6
4
Facepull
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
8 reps
6 reps
6 reps
5 reps
3 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Squat (Barbell)
1
1
1
1
8 reps
6 reps
6 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9.5
3
Chest Supported Row (Machine)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
4
Liu Raise
4
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3
Chin-Up (Weighted)
1
1
1
1
8 reps
6 reps
5 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 6.5
5A
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
5B
Upright Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Dip (Weighted)
3
10 reps
RPE 6.5
3
Chin-Up (Weighted)
1
1
1
1
8 reps
6 reps
5 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 6.5
5A
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
5B
Upright Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Overhead Press (Barbell)
4
8 reps
RPE 7
3
Chin-Up (Weighted)
1
1
1
1
1
8 reps
6 reps
5 reps
3 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 6.5
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 6.5
5A
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
5B
Upright Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
8 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Dip (Weighted)
3
10 reps
RPE 6.5
3
Chin-Up (Weighted)
1
1
1
1
1
8 reps
6 reps
5 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
RPE 6.5
4
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 6.5
5A
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
5B
Upright Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3
Chin-Up (Weighted)
1
1
1
1
8 reps
6 reps
5 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 6.5
5A
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
5B
Upright Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
1
8 reps
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
2
Dip (Weighted)
4
10 reps
RPE 6.5
3
Chin-Up (Weighted)
1
1
1
1
1
8 reps
6 reps
5 reps
5 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 6.5
4
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 6.5
5A
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
5B
Upright Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
8 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Split Squat (Dumbbell)
3
12 reps
RPE 6.5
3A
Leg Extension
3
12 reps
RPE 6.5
3B
Lying Leg Curl
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
8 reps
6 reps
6 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Trap Bar Deadlift
1
1
8 reps
6 reps
RPE 8
RPE 9
3
Split Squat (Dumbbell)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
8 reps
6 reps
6 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Split Squat (Dumbbell)
3
12 reps
RPE 6.5
3A
Leg Extension
3
12 reps
RPE 6.5
3B
Lying Leg Curl
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
8 reps
6 reps
6 reps
RPE 6.5
RPE 7.5
RPE 8
2
Trap Bar Deadlift
1
1
8 reps
6 reps
RPE 8
RPE 9
3
Split Squat (Dumbbell)
4
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
8 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Split Squat (Dumbbell)
3
12 reps
RPE 6.5
3A
Leg Extension
3
12 reps
RPE 6.5
3B
Lying Leg Curl
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
8 reps
6 reps
6 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Trap Bar Deadlift
1
1
8 reps
6 reps
RPE 8
RPE 9
3
Split Squat (Dumbbell)
5
12 reps
RPE 6.5
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
5 Reps
@6
@7
@8
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
5 Reps
@6.5
@7.5
@8
@9
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
5 Reps
@6.5
@7
@8
@9
4
Facepull
3 Sets
12 Reps
@7
Day 3
1
Hack Squat
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
@7
@8
@9
2
Split Squat (Dumbbell)
3 Sets
12 Reps
@6.5
3A
Leg Extension
3 Sets
12 Reps
@6.5
3B
Lying Leg Curl
3 Sets
12 Reps
@6.5
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
5 Reps
@7
@7.5
@8
@9
2
Overhead Press (Barbell)
3 Sets
8 Reps
@7
3
Chin-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
10 Reps
@7
@8
@9
@6.5
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@6.5
5A
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@8
@9.5
5B
Upright Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@8
@9.5