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MMA Strength training with dumbells only

by Jakob K.
28 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
    Jul 30, 2025 06:57

Summary

Unleash your inner fighter with this 12-week MMA Strength Training program, designed exclusively for dumbbell workouts. Training two days a week, you'll engage in a dynamic blend of strength, cardio, and bodyweight exercises that enhance your power, agility, and endurance. Each session incorporates essential movements like shadow boxing, push-ups, and targeted dumbbell lifts to build functional strength while keeping you motivated. Prepare to transform your physique and boost your performance, all from the comfort of your home!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
10.3%
Lats
9.2%
Quadriceps
9.2%
Upper Back
8.8%
Triceps
8.1%
Middle Delts
7.7%
Cardio
7.3%
Glutes
7.3%
Calves
7.3%
Chest
5.5%
Hamstrings
5.5%
Other
3.7%
Biceps
3.7%
Adductors
3.7%
Abs
1.8%
Rear Delts
1.1%
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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
Stretching
1
5 mins
RPE 6
2
Shadow Boxing
2
3 mins
RPE 7.5
3A
Pike Push Up
2
5 reps
RPE 9
3B
Pull-Up (Bodyweight)
2
7 reps
RPE 8
4A
Push Up
3
20 reps
RPE 8
4B
Pull-Up (Bodyweight)
3
7 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Shadow Boxing
2
3 mins
RPE 7.5
3A
Pike Push Up
2
5 reps
RPE 9
3B
Pull-Up (Bodyweight)
2
7 reps
RPE 8
4A
Push Up
3
20 reps
RPE 8
4B
Pull-Up (Bodyweight)
3
7 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Shadow Boxing
2
3 mins
RPE 7.5
3A
Pike Push Up
2
5 reps
RPE 9
3B
Pull-Up (Bodyweight)
2
7 reps
RPE 8
4A
Push Up
3
20 reps
RPE 8
4B
Pull-Up (Bodyweight)
3
7 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Shadow Boxing
2
3 mins
RPE 7.5
3A
Pike Push Up
2
5 reps
RPE 9
3B
Pull-Up (Bodyweight)
2
7 reps
RPE 8
4A
Push Up
3
20 reps
RPE 8
4B
Pull-Up (Bodyweight)
3
7 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Shadow Boxing
2
3 mins
RPE 7.5
3A
Pike Push Up
2
5 reps
RPE 9
3B
Pull-Up (Bodyweight)
2
7 reps
RPE 8
4A
Push Up
3
20 reps
RPE 8
4B
Pull-Up (Bodyweight)
3
7 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Shadow Boxing
2
3 mins
RPE 7.5
3A
Pike Push Up
2
5 reps
RPE 9
3B
Pull-Up (Bodyweight)
2
7 reps
RPE 8
4A
Push Up
3
20 reps
RPE 8
4B
Pull-Up (Bodyweight)
3
7 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Shadow Boxing
2
3 mins
RPE 7.5
3A
Pike Push Up
2
5 reps
RPE 9
3B
Pull-Up (Bodyweight)
2
7 reps
RPE 8
4A
Push Up
3
20 reps
RPE 8
4B
Pull-Up (Bodyweight)
3
7 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Shadow Boxing
2
3 mins
RPE 7.5
3A
Pike Push Up
2
5 reps
RPE 9
3B
Pull-Up (Bodyweight)
2
7 reps
RPE 8
4A
Push Up
3
20 reps
RPE 8
4B
Pull-Up (Bodyweight)
3
7 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Shadow Boxing
2
3 mins
RPE 7.5
3A
Pike Push Up
2
5 reps
RPE 9
3B
Pull-Up (Bodyweight)
2
7 reps
RPE 8
4A
Push Up
3
20 reps
RPE 8
4B
Pull-Up (Bodyweight)
3
7 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Shadow Boxing
2
3 mins
RPE 7.5
3A
Pike Push Up
2
5 reps
RPE 9
3B
Pull-Up (Bodyweight)
2
7 reps
RPE 8
4A
Push Up
3
20 reps
RPE 8
4B
Pull-Up (Bodyweight)
3
7 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Shadow Boxing
2
3 mins
RPE 7.5
3A
Pike Push Up
2
5 reps
RPE 9
3B
Pull-Up (Bodyweight)
2
7 reps
RPE 8
4A
Push Up
3
20 reps
RPE 8
4B
Pull-Up (Bodyweight)
3
7 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Shadow Boxing
2
3 mins
RPE 7.5
3A
Pike Push Up
2
5 reps
RPE 9
3B
Pull-Up (Bodyweight)
2
7 reps
RPE 8
4A
Push Up
3
20 reps
RPE 8
4B
Pull-Up (Bodyweight)
3
7 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Shadow Kick Boxing
2
2 mins
RPE 7
3
Squat (Bodyweight)
1
100 reps
RPE 6
4A
Jump Squat
4
12 reps
RPE 8
4B
Standing Calf Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Shadow Kick Boxing
2
2 mins
RPE 7
3
Squat (Bodyweight)
1
100 reps
RPE 6
4A
Jump Squat
4
12 reps
RPE 8
4B
Standing Calf Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Shadow Kick Boxing
2
2 mins
RPE 7
3
Squat (Bodyweight)
1
100 reps
RPE 6
4A
Jump Squat
4
12 reps
RPE 8
4B
Standing Calf Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Shadow Kick Boxing
2
2 mins
RPE 7
3
Squat (Bodyweight)
1
100 reps
RPE 6
4A
Jump Squat
4
12 reps
RPE 8
4B
Standing Calf Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Shadow Kick Boxing
2
2 mins
RPE 7
3
Squat (Bodyweight)
1
100 reps
RPE 6
4A
Jump Squat
4
12 reps
RPE 8
4B
Standing Calf Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Shadow Kick Boxing
2
2 mins
RPE 7
3
Squat (Bodyweight)
1
100 reps
RPE 6
4A
Jump Squat
4
12 reps
RPE 8
4B
Standing Calf Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Shadow Kick Boxing
2
2 mins
RPE 7
3
Squat (Bodyweight)
1
100 reps
RPE 6
4A
Jump Squat
4
12 reps
RPE 8
4B
Standing Calf Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Shadow Kick Boxing
2
2 mins
RPE 7
3
Squat (Bodyweight)
1
100 reps
RPE 6
4A
Jump Squat
4
12 reps
RPE 8
4B
Standing Calf Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Shadow Kick Boxing
2
2 mins
RPE 7
3
Squat (Bodyweight)
1
100 reps
RPE 6
4A
Jump Squat
4
12 reps
RPE 8
4B
Standing Calf Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Shadow Kick Boxing
2
2 mins
RPE 7
3
Squat (Bodyweight)
1
100 reps
RPE 6
4A
Jump Squat
4
12 reps
RPE 8
4B
Standing Calf Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Shadow Kick Boxing
2
2 mins
RPE 7
3
Squat (Bodyweight)
1
100 reps
RPE 6
4A
Jump Squat
4
12 reps
RPE 8
4B
Standing Calf Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Shadow Kick Boxing
2
2 mins
RPE 7
3
Squat (Bodyweight)
1
100 reps
RPE 6
4A
Jump Squat
4
12 reps
RPE 8
4B
Standing Calf Raise
4
15 reps
RPE 8
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