logo
BoostcampPNG

Muay Thai

by Anthony S.
1 athletes joined

Program Description

Muay Thai Competition Program

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 24, 2025 04:44
  • Last Edited
    Jun 18, 2025 12:48

Summary

Unleash your inner fighter with this 8-week Muay Thai program, designed to elevate your strength and conditioning through targeted workouts. Train twice a week with a mix of Olympic lifts, supersets, and bodyweight exercises that challenge your entire body while honing your agility and power. Each session focuses on building explosive strength and endurance, ensuring you stay motivated and engaged. Perfect for those looking to enhance their martial arts skills or simply want a dynamic workout routine at home!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.3%
Glutes
10.5%
Olympic
9.8%
Upper Back
9.1%
Hamstrings
9%
Abs
7.9%
Lats
6.8%
Lower Back
6.6%
Triceps
5.6%
Biceps
4.8%
Middle Delts
4.7%
Chest
4.2%
Front Delts
2.6%
Neck
2.5%
Calves
0.8%
Forearms
0.7%
Adductors
0.1%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3 reps
RPE 7
2A
Front Squat (Barbell)
4
5 reps
RPE 7
2B
Chin-Up (Weighted)
4
6 reps
RPE 7
3A
Dip (Weighted)
3
8 reps
RPE 7
3B
Pendlay Row
3
8 reps
RPE 7
4A
Jump Switch Lunge
2
5 reps
RPE 8
4B
Neck Curl
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3 reps
RPE 7
2A
Front Squat (Barbell)
3
5 reps
RPE 8
2B
Chin-Up (Weighted)
2
1
6 reps
6 reps
RPE 7
RPE 8
3A
Dip (Weighted)
3
5 reps
RPE 7
3B
Pendlay Row
3
8 reps
RPE 7
4A
Jump Switch Lunge
2
5 reps
RPE 8
4B
Neck Curl
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3 reps
RPE 7
2A
Front Squat (Barbell)
4
5 reps
RPE 7
2B
Chin-Up (Weighted)
4
6 reps
RPE 7
3A
Dip (Weighted)
3
8 reps
RPE 7
3B
Pendlay Row
3
8 reps
RPE 7
4A
Jump Switch Lunge
2
5 reps
RPE 8
4B
Neck Curl
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3 reps
RPE 7
2A
Front Squat (Barbell)
4
5 reps
RPE 7
2B
Chin-Up (Weighted)
4
6 reps
RPE 7
3A
Dip (Weighted)
3
8 reps
RPE 7
3B
Pendlay Row
3
8 reps
RPE 7
4A
Jump Switch Lunge
2
5 reps
RPE 8
4B
Neck Curl
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
2 reps
RPE 8
2A
Front Squat (Barbell)
3
3 reps
RPE 8
2B
Chin-Up (Weighted)
3
5 reps
RPE 8
3A
Dip (Weighted)
3
6 reps
RPE 7
3B
Chest Supported Row (Dumbbell)
3
8 reps
RPE 7
4A
Lateral Jump
2
5 reps
RPE 8
4B
Neck Curl
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
2 reps
RPE 8
2A
Front Squat (Barbell)
3
3 reps
RPE 8
2B
Chin-Up (Weighted)
3
5 reps
RPE 8
3A
Dip (Weighted)
3
6 reps
RPE 7
3B
Chest Supported Row (Dumbbell)
3
8 reps
RPE 7
4A
Lateral Jump
2
5 reps
RPE 8
4B
Neck Curl
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
2 reps
RPE 8
2A
Front Squat (Barbell)
3
3 reps
RPE 8
2B
Chin-Up (Weighted)
3
5 reps
RPE 8
3A
Dip (Weighted)
3
6 reps
RPE 7
3B
Chest Supported Row (Dumbbell)
3
8 reps
RPE 7
4A
Lateral Jump
2
5 reps
RPE 8
4B
Neck Curl
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
2 reps
RPE 7
2A
Front Squat (Barbell)
2
3 reps
RPE 7
2B
Chin-Up (Bodyweight)
2
5 reps
RPE 7
3A
Dip (Bodyweight)
3
10 reps
RPE 7
3B
Inverted Row
3
8 reps
RPE 7
4A
Lateral Jump
2
5 reps
RPE 8
4B
Neck Curl
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
4
3 reps
RPE 8
2A
Bench Press (Close Grip)
3
8 reps
RPE 8
2B
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3A
Deadlift (Deficit)
3
5 reps
RPE 7
3B
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
4A
Clapping Push Up
3
5 reps
RPE 8
4B
Ab Wheel
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
4
3 reps
RPE 8
2A
Bench Press (Close Grip)
3
8 reps
RPE 8
2B
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3A
Deadlift (Deficit)
3
5 reps
RPE 7
3B
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
4A
Clapping Push Up
3
5 reps
RPE 8
4B
Ab Wheel
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
4
3 reps
RPE 8
2A
Bench Press (Close Grip)
3
8 reps
RPE 8
2B
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3A
Deadlift (Deficit)
3
5 reps
RPE 7
3B
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
4A
Clapping Push Up
3
5 reps
RPE 8
4B
Ab Wheel
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
4
3 reps
RPE 8
2A
Bench Press (Close Grip)
3
8 reps
RPE 8
2B
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3A
Deadlift (Deficit)
3
5 reps
RPE 7
3B
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
4A
Clapping Push Up
3
5 reps
RPE 8
4B
Ab Wheel
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
4
2 reps
RPE 8
2A
Push Press (Barbell)
3
5 reps
RPE 8
2B
Step-Up (Weighted)
3
6 reps
RPE 8
3A
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
3B
Incline Curl (Dumbbell)
3
8 reps
RPE 7
4A
Medicine Ball Slam
3
5 reps
RPE 8
4B
Landmine Twist
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
4
2 reps
RPE 8
2A
Push Press (Barbell)
3
5 reps
RPE 8
2B
Step-Up (Weighted)
3
6 reps
RPE 8
3A
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
3B
Incline Curl (Dumbbell)
3
8 reps
RPE 7
4A
Medicine Ball Slam
3
5 reps
RPE 8
4B
Landmine Twist
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
4
2 reps
RPE 8
2A
Push Press (Barbell)
3
5 reps
RPE 8
2B
Step-Up (Weighted)
3
6 reps
RPE 8
3A
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
3B
Incline Curl (Dumbbell)
3
8 reps
RPE 7
4A
Medicine Ball Slam
3
5 reps
RPE 8
4B
Landmine Twist
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
3
2 reps
RPE 7
2A
Push Press (Barbell)
2
5 reps
RPE 7
2B
Reverse Lunge (Dumbbell)
2
6 reps
RPE 7
3A
Romanian Deadlift (Barbell)
2
5 reps
RPE 8
3B
Incline Curl (Dumbbell)
2
8 reps
RPE 7
4A
Medicine Ball Slam
3
5 reps
RPE 8
4B
Landmine Twist
3
8 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Power Clean
4 Sets
3 Reps
@7
2A
Front Squat (Barbell)
4 Sets
5 Reps
@7
2B
Chin-Up (Weighted)
4 Sets
6 Reps
@7
3A
Dip (Weighted)
3 Sets
8 Reps
@7
3B
Pendlay Row
3 Sets
8 Reps
@7
4A
Jump Switch Lunge
2 Sets
5 Reps
@8
4B
Neck Curl
2 Sets
15 Reps
@7
Day 2
1
Power Jerk
4 Sets
3 Reps
@8
2A
Bench Press (Close Grip)
3 Sets
8 Reps
@8
2B
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
3A
Deadlift (Deficit)
3 Sets
5 Reps
@7
3B
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@7
4A
Clapping Push Up
3 Sets
5 Reps
@8
4B
Ab Wheel
3 Sets
12 Reps
@8