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Muay Thai

by Anthony S.

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
    May 06, 2025 10:02
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START THE PROGRAM
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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