Program Description
Muay Thai Competition Program
Program Overview
- LevelIntermediate
- GoalAthletics
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedApr 24, 2025 04:44
- Last EditedJun 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!
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 Clean4 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 Row3 Sets
8 Reps
@7
4A
Jump Switch Lunge2 Sets
5 Reps
@8
4B
Neck Curl2 Sets
15 Reps
@7
Day 2
1
Power Jerk4 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 Up3 Sets
5 Reps
@8
4B
Ab Wheel3 Sets
12 Reps
@8