logo
MMA Strength training with dumbells only
by Jakob K.
8 athletes joined
Program Description
Get into better shape while getting stronger for MMA If youre bulking, eat more. If youre cutting, add cardio
Program Overview
Level
Intermediate, Novice
Goal
Athletics, Bodyweight Fitness
Equipment
Dumbbell Only
Program Length
12 weeks
Time Per Workout
60 minutes
Created
May 14, 2024 02:51
Last Edited
Jun 17, 2024 04:31
down_app
Week 1
1 / 12 Weeks
Day 1
1
Stretching
1 Set
5 mins
@6
2
Shadow Boxing
2 Sets
3 mins
@7.5
3A
Pike Push Up
2 Sets
5 Reps
@9
3B
Pull-Up (Bodyweight)
2 Sets
7 Reps
@8
4A
Push Up
3 Sets
20 Reps
@8
4B
Pull-Up (Bodyweight)
3 Sets
7 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
Day 2
1
Stretching
1 Set
5 mins
@6
2
Shadow Kick Boxing
2 Sets
2 mins
@7
3
Squat (Bodyweight)
1 Set
100 Reps
@6
4A
Jump Squat
4 Sets
12 Reps
@8
4B
Standing Calf Raise
4 Sets
15 Reps
@8
Day 1
1
Stretching
1 Set
5 mins
@6
2
Shadow Boxing
2 Sets
3 mins
@7.5
3A
Pike Push Up
2 Sets
5 Reps
@9
3B
Pull-Up (Bodyweight)
2 Sets
7 Reps
@8
4A
Push Up
3 Sets
20 Reps
@8
4B
Pull-Up (Bodyweight)
3 Sets
7 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
Day 2
1
Stretching
1 Set
5 mins
@6
2
Shadow Kick Boxing
2 Sets
2 mins
@7
3
Squat (Bodyweight)
1 Set
100 Reps
@6
4A
Jump Squat
4 Sets
12 Reps
@8
4B
Standing Calf Raise
4 Sets
15 Reps
@8
Day 1
1
Stretching
1 Set
5 mins
@6
2
Shadow Boxing
2 Sets
3 mins
@7.5
3A
Pike Push Up
2 Sets
5 Reps
@9
3B
Pull-Up (Bodyweight)
2 Sets
7 Reps
@8
4A
Push Up
3 Sets
20 Reps
@8
4B
Pull-Up (Bodyweight)
3 Sets
7 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
Day 2
1
Stretching
1 Set
5 mins
@6
2
Shadow Kick Boxing
2 Sets
2 mins
@7
3
Squat (Bodyweight)
1 Set
100 Reps
@6
4A
Jump Squat
4 Sets
12 Reps
@8
4B
Standing Calf Raise
4 Sets
15 Reps
@8
Day 1
1
Stretching
1 Set
5 mins
@6
2
Shadow Boxing
2 Sets
3 mins
@7.5
3A
Pike Push Up
2 Sets
5 Reps
@9
3B
Pull-Up (Bodyweight)
2 Sets
7 Reps
@8
4A
Push Up
3 Sets
20 Reps
@8
4B
Pull-Up (Bodyweight)
3 Sets
7 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
Day 2
1
Stretching
1 Set
5 mins
@6
2
Shadow Kick Boxing
2 Sets
2 mins
@7
3
Squat (Bodyweight)
1 Set
100 Reps
@6
4A
Jump Squat
4 Sets
12 Reps
@8
4B
Standing Calf Raise
4 Sets
15 Reps
@8
Day 1
1
Stretching
1 Set
5 mins
@6
2
Shadow Boxing
2 Sets
3 mins
@7.5
3A
Pike Push Up
2 Sets
5 Reps
@9
3B
Pull-Up (Bodyweight)
2 Sets
7 Reps
@8
4A
Push Up
3 Sets
20 Reps
@8
4B
Pull-Up (Bodyweight)
3 Sets
7 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
Day 2
1
Stretching
1 Set
5 mins
@6
2
Shadow Kick Boxing
2 Sets
2 mins
@7
3
Squat (Bodyweight)
1 Set
100 Reps
@6
4A
Jump Squat
4 Sets
12 Reps
@8
4B
Standing Calf Raise
4 Sets
15 Reps
@8
Day 1
1
Stretching
1 Set
5 mins
@6
2
Shadow Boxing
2 Sets
3 mins
@7.5
3A
Pike Push Up
2 Sets
5 Reps
@9
3B
Pull-Up (Bodyweight)
2 Sets
7 Reps
@8
4A
Push Up
3 Sets
20 Reps
@8
4B
Pull-Up (Bodyweight)
3 Sets
7 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
Day 2
1
Stretching
1 Set
5 mins
@6
2
Shadow Kick Boxing
2 Sets
2 mins
@7
3
Squat (Bodyweight)
1 Set
100 Reps
@6
4A
Jump Squat
4 Sets
12 Reps
@8
4B
Standing Calf Raise
4 Sets
15 Reps
@8
Day 1
1
Stretching
1 Set
5 mins
@6
2
Shadow Boxing
2 Sets
3 mins
@7.5
3A
Pike Push Up
2 Sets
5 Reps
@9
3B
Pull-Up (Bodyweight)
2 Sets
7 Reps
@8
4A
Push Up
3 Sets
20 Reps
@8
4B
Pull-Up (Bodyweight)
3 Sets
7 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
Day 2
1
Stretching
1 Set
5 mins
@6
2
Shadow Kick Boxing
2 Sets
2 mins
@7
3
Squat (Bodyweight)
1 Set
100 Reps
@6
4A
Jump Squat
4 Sets
12 Reps
@8
4B
Standing Calf Raise
4 Sets
15 Reps
@8
Day 1
1
Stretching
1 Set
5 mins
@6
2
Shadow Boxing
2 Sets
3 mins
@7.5
3A
Pike Push Up
2 Sets
5 Reps
@9
3B
Pull-Up (Bodyweight)
2 Sets
7 Reps
@8
4A
Push Up
3 Sets
20 Reps
@8
4B
Pull-Up (Bodyweight)
3 Sets
7 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
Day 2
1
Stretching
1 Set
5 mins
@6
2
Shadow Kick Boxing
2 Sets
2 mins
@7
3
Squat (Bodyweight)
1 Set
100 Reps
@6
4A
Jump Squat
4 Sets
12 Reps
@8
4B
Standing Calf Raise
4 Sets
15 Reps
@8
Day 1
1
Stretching
1 Set
5 mins
@6
2
Shadow Boxing
2 Sets
3 mins
@7.5
3A
Pike Push Up
2 Sets
5 Reps
@9
3B
Pull-Up (Bodyweight)
2 Sets
7 Reps
@8
4A
Push Up
3 Sets
20 Reps
@8
4B
Pull-Up (Bodyweight)
3 Sets
7 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
Day 2
1
Stretching
1 Set
5 mins
@6
2
Shadow Kick Boxing
2 Sets
2 mins
@7
3
Squat (Bodyweight)
1 Set
100 Reps
@6
4A
Jump Squat
4 Sets
12 Reps
@8
4B
Standing Calf Raise
4 Sets
15 Reps
@8
Day 1
1
Stretching
1 Set
5 mins
@6
2
Shadow Boxing
2 Sets
3 mins
@7.5
3A
Pike Push Up
2 Sets
5 Reps
@9
3B
Pull-Up (Bodyweight)
2 Sets
7 Reps
@8
4A
Push Up
3 Sets
20 Reps
@8
4B
Pull-Up (Bodyweight)
3 Sets
7 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
Day 2
1
Stretching
1 Set
5 mins
@6
2
Shadow Kick Boxing
2 Sets
2 mins
@7
3
Squat (Bodyweight)
1 Set
100 Reps
@6
4A
Jump Squat
4 Sets
12 Reps
@8
4B
Standing Calf Raise
4 Sets
15 Reps
@8
Day 1
1
Stretching
1 Set
5 mins
@6
2
Shadow Boxing
2 Sets
3 mins
@7.5
3A
Pike Push Up
2 Sets
5 Reps
@9
3B
Pull-Up (Bodyweight)
2 Sets
7 Reps
@8
4A
Push Up
3 Sets
20 Reps
@8
4B
Pull-Up (Bodyweight)
3 Sets
7 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
Day 2
1
Stretching
1 Set
5 mins
@6
2
Shadow Kick Boxing
2 Sets
2 mins
@7
3
Squat (Bodyweight)
1 Set
100 Reps
@6
4A
Jump Squat
4 Sets
12 Reps
@8
4B
Standing Calf Raise
4 Sets
15 Reps
@8
Day 1
1
Stretching
1 Set
5 mins
@6
2
Shadow Boxing
2 Sets
3 mins
@7.5
3A
Pike Push Up
2 Sets
5 Reps
@9
3B
Pull-Up (Bodyweight)
2 Sets
7 Reps
@8
4A
Push Up
3 Sets
20 Reps
@8
4B
Pull-Up (Bodyweight)
3 Sets
7 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
Day 2
1
Stretching
1 Set
5 mins
@6
2
Shadow Kick Boxing
2 Sets
2 mins
@7
3
Squat (Bodyweight)
1 Set
100 Reps
@6
4A
Jump Squat
4 Sets
12 Reps
@8
4B
Standing Calf Raise
4 Sets
15 Reps
@8