MMA Workout Plan

4 Weeks / 3 Days per Week / Expert

6 ratings

Workout Summary

This MMA workout routine is designed to build fast twitch muscle fibers, explosive strength, and increased agility and speed - all necessary ingredients for Mixed Martial Arts fighters. Fighting specific movements are emphasized on a 3 day a week workout schedule with this MMA weight training wor... more

This MMA workout routine is designed to build fast twitch muscle fibers, explosive strength, and increased agility and speed - all necessary ingredients for Mixed Martial Arts fighters. Fighting specific movements are emphasized on a 3 day a week workout schedule with this MMA weight training workout plan set up to work best in coordination with an additional 3+ days of fight/sparring training time.

Since any legitimate UFC workout/MMA conditioning workout needs to build strength but also improve cardiovascular fitness this plan uses a lot of supersets with minimal rest time. With most MMA rounds lasting anywhere from 1 minute to 5 minutes then the varying levels of supersets in this workout are specifically designed to condition your nervous system and your muscles for intense levels of exertion of between 1 minute to 5 minutes at a time with breaks of 1 minute in between.

MMA training is by necessity very intense so if you are new to weight training then you can certainly begin this MMA workout schedule but it is recommended that you start slow before jumping into the full workout as this is an advanced level workout. But hey, if you want to call yourself an MMA fighter then you aren't going to be scared of a little workout routine are you?

If you want a great MMA training routine then this is the plan for you. While progressing through this plan it is important to remember that great MMA fighters like Georges St Pierre, Brock Lesnar, Matt Hughes, Randy Couture, and others don't get their battle ready bodies with just great MMA workouts alone but a great MMA diet plan on top of their training. Eat right, lift hard, and train hard and this MMA workout routine will give you great quickness, strength, and stamina in the octagon, ring, or dark alley.

MMA Workout Plan

4 Weeks / 3 Days per Week / Expert

6 ratings
MMA Workout Plan

MMA Workout Plan

4 Weeks / 3 Days per Week / Expert

6 ratings

Workout Summary

This MMA workout routine is designed to build fast twitch muscle fibers, explosive strength, and increased agility and speed - all necessary ingredients for Mixed Martial Arts fighters. Fighting specific movements are emphasized on a 3 day a week workout schedule with this MMA weight training wor... more

This MMA workout routine is designed to build fast twitch muscle fibers, explosive strength, and increased agility and speed - all necessary ingredients for Mixed Martial Arts fighters. Fighting specific movements are emphasized on a 3 day a week workout schedule with this MMA weight training workout plan set up to work best in coordination with an additional 3+ days of fight/sparring training time.

Since any legitimate UFC workout/MMA conditioning workout needs to build strength but also improve cardiovascular fitness this plan uses a lot of supersets with minimal rest time. With most MMA rounds lasting anywhere from 1 minute to 5 minutes then the varying levels of supersets in this workout are specifically designed to condition your nervous system and your muscles for intense levels of exertion of between 1 minute to 5 minutes at a time with breaks of 1 minute in between.

MMA training is by necessity very intense so if you are new to weight training then you can certainly begin this MMA workout schedule but it is recommended that you start slow before jumping into the full workout as this is an advanced level workout. But hey, if you want to call yourself an MMA fighter then you aren't going to be scared of a little workout routine are you?

If you want a great MMA training routine then this is the plan for you. While progressing through this plan it is important to remember that great MMA fighters like Georges St Pierre, Brock Lesnar, Matt Hughes, Randy Couture, and others don't get their battle ready bodies with just great MMA workouts alone but a great MMA diet plan on top of their training. Eat right, lift hard, and train hard and this MMA workout routine will give you great quickness, strength, and stamina in the octagon, ring, or dark alley.

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Medicine Ball
  • Kettlebells
  • Barbell
  • Exercise Mat
  • Chin-Up Bar
  • Flat Bench
Show All
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Intermediate
2 sets, 6 reps
2 -- --:--:-- 6 -- --:--
Default
Abs / Intermediate
2 sets, 6 reps
2 -- --:--:-- 6 -- --:--
Default
Shoulders / Intermediate
2 sets, 6 reps
2 -- --:--:-- 6 -- --:--
Default
Shoulders / Expert
2 sets, 6 reps
2 -- --:--:-- 6 -- --:--
Default
Shoulders / Intermediate
2 sets, 6 reps, 01:00 rest
2 -- --:--:-- 6 -- 01:00
Default
Chest / Beginner
2 sets, 6 reps
2 -- --:--:-- 6 -- --:--
Default
Chest / Beginner
2 sets, 6 reps
2 -- --:--:-- 6 -- --:--
Default
Chest / Expert
2 sets, 6 reps, 01:00 rest
2 -- --:--:-- 6 -- 01:00
Default
Middle Back / Beginner
2 sets, 6 reps
2 -- --:--:-- 6 -- --:--
Default
Lats / Beginner
2 sets, 6 reps
2 -- --:--:-- 6 -- --:--
Default
Lats / Intermediate
2 sets, 6 reps, 01:00 rest
2 -- --:--:-- 6 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm up thoroughly with some light jogging, heavy bag work, jump rope, dynamic stretching, etc. Adhere very strictly to the prescribed superset (circuit) and rest times. Do not waste time moving from one exercise to the next - move very quickly from one exercise to the next and perform each exercise with powerful explosive movements while maintaining perfect form. The goal here is to be able to build explosive strength and be able to maintain that explosive strength even under prolonged aerobic exertion. Cool down and complete workout with some static stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Traps secondary Biceps secondary Forearms secondary Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Obliques secondary Groin secondary Outer thighs secondary Abs primary Shoulders primary Quads primary Neck primary Lats primary Chest primary Triceps primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
2 sets, 6 reps
2 -- --:--:-- 6 -- --:--
Default
Quads / Intermediate
2 sets, 6 reps
2 -- --:--:-- 6 -- --:--
Default
Quads / Beginner
2 sets, 6 reps
2 -- --:--:-- 6 -- --:--
Default
Quads / Expert
2 sets, 6 reps
2 -- --:--:-- 6 -- --:--
Default
Quads / Expert
2 sets, 6 reps, 01:00 rest
2 -- --:--:-- 6 -- 01:00
Default
Abs / Beginner
2 sets, 6 reps
2 -- --:--:-- 6 -- --:--
Default
Quads / Beginner
2 sets, 6 reps
2 -- --:--:-- 6 -- --:--
Default
Quads / Intermediate
2 sets, 6 reps, 01:00 rest
2 -- --:--:-- 6 -- 01:00
Default
Quads / Expert
2 sets, 6 reps
2 -- --:--:-- 6 -- --:--
Default
Quads / Beginner
2 sets, 6 reps
2 -- --:--:-- 6 -- --:--
Default
Quads / Intermediate
2 sets, 6 reps, 01:00 rest
2 -- --:--:-- 6 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The sprints here are 30 yards. Sprint one rep, then jog back to the start and sprint again.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Traps secondary Biceps secondary Forearms secondary Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Obliques secondary Groin secondary Outer thighs secondary Abs primary Shoulders primary Quads primary Neck primary Lats primary Chest primary Triceps primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Expert
2 sets, 6 reps
2 -- --:--:-- 6 -- --:--
Default
Abs / Beginner
2 sets, 6 reps
2 -- --:--:-- 6 -- --:--
Default
Abs / Intermediate
2 sets, 6 reps
2 -- --:--:-- 6 -- --:--
Default
Abs / Beginner
2 sets, 6 reps
2 -- --:--:-- 6 -- --:--
Default
Triceps / Intermediate
2 sets, 6 reps, 01:00 rest
2 -- --:--:-- 6 -- 01:00
Default
Quads / Intermediate
00:02:00
-- -- 00:02:00 -- -- --:--
Favicon 194x194
Abs / Intermediate
2 sets, 6 reps
2 -- --:--:-- 6 -- --:--
Default
Abs / Intermediate
2 sets, 6 reps
2 -- --:--:-- 6 -- --:--
Default
Chest / Intermediate
2 sets, 6 reps
2 -- --:--:-- 6 -- --:--
Default
Neck / Expert
2 sets, 00:00:30
2 -- 00:00:30 -- -- --:--
Default
Neck / Expert
2 sets, 00:00:30, 01:00 rest
2 -- 00:00:30 -- -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm up thoroughly with some light jogging, heavy bag work, jump rope, dynamic stretching, etc. Adhere very strictly to the prescribed superset (circuit) and rest times. Do not waste time moving from one exercise to the next - move very quickly from one exercise to the next and perform each exercise with powerful explosive movements while maintaining perfect form. The goal here is to be able to build explosive strength and be able to maintain that explosive strength even under prolonged aerobic exertion. Cool down and complete workout with some static stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Traps secondary Biceps secondary Forearms secondary Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Obliques secondary Groin secondary Outer thighs secondary Abs primary Shoulders primary Quads primary Neck primary Lats primary Chest primary Triceps primary Middle back primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Intermediate
3 sets, 6 reps
3 -- --:--:-- 6 -- --:--
Default
Abs / Intermediate
3 sets, 6 reps
3 -- --:--:-- 6 -- --:--
Default
Shoulders / Intermediate
3 sets, 6 reps
3 -- --:--:-- 6 -- --:--
Default
Shoulders / Expert
3 sets, 6 reps
3 -- --:--:-- 6 -- --:--
Default
Shoulders / Intermediate
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
Default
Chest / Beginner
3 sets, 6 reps
3 -- --:--:-- 6 -- --:--
Default
Chest / Beginner
3 sets, 6 reps
3 -- --:--:-- 6 -- --:--
Default
Chest / Expert
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
Default
Middle Back / Beginner
3 sets, 6 reps
3 -- --:--:-- 6 -- --:--
Default
Lats / Beginner
3 sets, 6 reps
3 -- --:--:-- 6 -- --:--
Default
Lats / Intermediate
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm up thoroughly with some light jogging, heavy bag work, jump rope, dynamic stretching, etc. Adhere very strictly to the prescribed superset (circuit) and rest times. Do not waste time moving from one exercise to the next - move very quickly from one exercise to the next and perform each exercise with powerful explosive movements while maintaining perfect form. The goal here is to be able to build explosive strength and be able to maintain that explosive strength even under prolonged aerobic exertion. Cool down and complete workout with some static stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Traps secondary Biceps secondary Forearms secondary Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Obliques secondary Groin secondary Outer thighs secondary Abs primary Shoulders primary Quads primary Neck primary Lats primary Chest primary Triceps primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 6 reps
3 -- --:--:-- 6 -- --:--
Default
Quads / Intermediate
3 sets, 6 reps
3 -- --:--:-- 6 -- --:--
Default
Quads / Beginner
3 sets, 6 reps
3 -- --:--:-- 6 -- --:--
Default
Quads / Expert
3 sets, 6 reps
3 -- --:--:-- 6 -- --:--
Default
Quads / Expert
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
Default
Abs / Beginner
3 sets, 6 reps
3 -- --:--:-- 6 -- --:--
Default
Quads / Beginner
3 sets, 6 reps
3 -- --:--:-- 6 -- --:--
Default
Quads / Intermediate
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
Default
Quads / Expert
3 sets, 6 reps
3 -- --:--:-- 6 -- --:--
Default
Quads / Beginner
3 sets, 6 reps
3 -- --:--:-- 6 -- --:--
Default
Quads / Intermediate
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The sprints here are 30 yards. Sprint one rep, then jog back to the start and sprint again.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Traps secondary Biceps secondary Forearms secondary Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Obliques secondary Groin secondary Outer thighs secondary Abs primary Shoulders primary Quads primary Neck primary Lats primary Chest primary Triceps primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Expert
3 sets, 6 reps
3 -- --:--:-- 6 -- --:--
Default
Abs / Beginner
3 sets, 6 reps
3 -- --:--:-- 6 -- --:--
Default
Abs / Intermediate
3 sets, 6 reps
3 -- --:--:-- 6 -- --:--
Default
Abs / Beginner
3 sets, 6 reps
3 -- --:--:-- 6 -- --:--
Default
Triceps / Intermediate
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
Default
Quads / Intermediate
00:02:00
-- -- 00:02:00 -- -- --:--
Favicon 194x194
Abs / Intermediate
3 sets, 6 reps
3 -- --:--:-- 6 -- --:--
Default
Abs / Intermediate
3 sets, 6 reps
3 -- --:--:-- 6 -- --:--
Default
Chest / Intermediate
3 sets, 6 reps
3 -- --:--:-- 6 -- --:--
Default
Neck / Expert
3 sets, 00:00:30
3 -- 00:00:30 -- -- --:--
Default
Neck / Expert
3 sets, 00:00:30, 01:00 rest
3 -- 00:00:30 -- -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm up thoroughly with some light jogging, heavy bag work, jump rope, dynamic stretching, etc. Adhere very strictly to the prescribed superset (circuit) and rest times. Do not waste time moving from one exercise to the next - move very quickly from one exercise to the next and perform each exercise with powerful explosive movements while maintaining perfect form. The goal here is to be able to build explosive strength and be able to maintain that explosive strength even under prolonged aerobic exertion. Cool down and complete workout with some static stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Traps secondary Biceps secondary Forearms secondary Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Obliques secondary Groin secondary Outer thighs secondary Abs primary Shoulders primary Quads primary Neck primary Lats primary Chest primary Triceps primary Middle back primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Intermediate
4 sets, 6 reps
4 -- --:--:-- 6 -- --:--
Default
Abs / Intermediate
4 sets, 6 reps
4 -- --:--:-- 6 -- --:--
Default
Shoulders / Intermediate
4 sets, 6 reps
4 -- --:--:-- 6 -- --:--
Default
Shoulders / Expert
4 sets, 6 reps
4 -- --:--:-- 6 -- --:--
Default
Shoulders / Intermediate
4 sets, 6 reps, 01:00 rest
4 -- --:--:-- 6 -- 01:00
Default
Chest / Beginner
4 sets, 6 reps
4 -- --:--:-- 6 -- --:--
Default
Chest / Beginner
4 sets, 6 reps
4 -- --:--:-- 6 -- --:--
Default
Chest / Expert
4 sets, 6 reps, 01:00 rest
4 -- --:--:-- 6 -- 01:00
Default
Middle Back / Beginner
4 sets, 6 reps
4 -- --:--:-- 6 -- --:--
Default
Lats / Beginner
4 sets, 6 reps
4 -- --:--:-- 6 -- --:--
Default
Lats / Intermediate
4 sets, 6 reps, 01:00 rest
4 -- --:--:-- 6 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm up thoroughly with some light jogging, heavy bag work, jump rope, dynamic stretching, etc. Adhere very strictly to the prescribed superset (circuit) and rest times. Do not waste time moving from one exercise to the next - move very quickly from one exercise to the next and perform each exercise with powerful explosive movements while maintaining perfect form. The goal here is to be able to build explosive strength and be able to maintain that explosive strength even under prolonged aerobic exertion. Cool down and complete workout with some static stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Traps secondary Biceps secondary Forearms secondary Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Obliques secondary Groin secondary Outer thighs secondary Abs primary Shoulders primary Quads primary Neck primary Lats primary Chest primary Triceps primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
4 sets, 6 reps
4 -- --:--:-- 6 -- --:--
Default
Quads / Intermediate
4 sets, 6 reps
4 -- --:--:-- 6 -- --:--
Default
Quads / Beginner
4 sets, 6 reps
4 -- --:--:-- 6 -- --:--
Default
Quads / Expert
4 sets, 6 reps
4 -- --:--:-- 6 -- --:--
Default
Quads / Expert
4 sets, 6 reps, 01:00 rest
4 -- --:--:-- 6 -- 01:00
Default
Abs / Beginner
4 sets, 6 reps
4 -- --:--:-- 6 -- --:--
Default
Quads / Beginner
4 sets, 6 reps
4 -- --:--:-- 6 -- --:--
Default
Quads / Intermediate
4 sets, 6 reps, 01:00 rest
4 -- --:--:-- 6 -- 01:00
Default
Quads / Expert
4 sets, 6 reps
4 -- --:--:-- 6 -- --:--
Default
Quads / Beginner
4 sets, 6 reps
4 -- --:--:-- 6 -- --:--
Default
Quads / Intermediate
4 sets, 6 reps, 01:00 rest
4 -- --:--:-- 6 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The sprints here are 30 yards. Sprint one rep, then jog back to the start and sprint again.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Traps secondary Biceps secondary Forearms secondary Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Obliques secondary Groin secondary Outer thighs secondary Abs primary Shoulders primary Quads primary Neck primary Lats primary Chest primary Triceps primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Expert
4 sets, 6 reps
4 -- --:--:-- 6 -- --:--
Default
Abs / Beginner
4 sets, 6 reps
4 -- --:--:-- 6 -- --:--
Default
Abs / Intermediate
4 sets, 6 reps
4 -- --:--:-- 6 -- --:--
Default
Abs / Beginner
4 sets, 6 reps
4 -- --:--:-- 6 -- --:--
Default
Triceps / Intermediate
4 sets, 6 reps, 01:00 rest
4 -- --:--:-- 6 -- 01:00
Default
Quads / Intermediate
00:02:00
-- -- 00:02:00 -- -- --:--
Favicon 194x194
Abs / Intermediate
4 sets, 6 reps
4 -- --:--:-- 6 -- --:--
Default
Abs / Intermediate
4 sets, 6 reps
4 -- --:--:-- 6 -- --:--
Default
Chest / Intermediate
4 sets, 6 reps
4 -- --:--:-- 6 -- --:--
Default
Neck / Expert
4 sets, 00:00:30
4 -- 00:00:30 -- -- --:--
Default
Neck / Expert
4 sets, 00:00:30, 01:00 rest
4 -- 00:00:30 -- -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm up thoroughly with some light jogging, heavy bag work, jump rope, dynamic stretching, etc. Adhere very strictly to the prescribed superset (circuit) and rest times. Do not waste time moving from one exercise to the next - move very quickly from one exercise to the next and perform each exercise with powerful explosive movements while maintaining perfect form. The goal here is to be able to build explosive strength and be able to maintain that explosive strength even under prolonged aerobic exertion. Cool down and complete workout with some static stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Traps secondary Biceps secondary Forearms secondary Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Obliques secondary Groin secondary Outer thighs secondary Abs primary Shoulders primary Quads primary Neck primary Lats primary Chest primary Triceps primary Middle back primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Intermediate
5 sets, 6 reps
5 -- --:--:-- 6 -- --:--
Default
Abs / Intermediate
5 sets, 6 reps
5 -- --:--:-- 6 -- --:--
Default
Shoulders / Intermediate
5 sets, 6 reps
5 -- --:--:-- 6 -- --:--
Default
Shoulders / Expert
5 sets, 6 reps
5 -- --:--:-- 6 -- --:--
Default
Shoulders / Intermediate
5 sets, 6 reps, 01:00 rest
5 -- --:--:-- 6 -- 01:00
Default
Chest / Beginner
5 sets, 6 reps
5 -- --:--:-- 6 -- --:--
Default
Chest / Beginner
5 sets, 6 reps
5 -- --:--:-- 6 -- --:--
Default
Chest / Expert
5 sets, 6 reps, 01:00 rest
5 -- --:--:-- 6 -- 01:00
Default
Middle Back / Beginner
5 sets, 6 reps
5 -- --:--:-- 6 -- --:--
Default
Lats / Beginner
5 sets, 6 reps
5 -- --:--:-- 6 -- --:--
Default
Lats / Intermediate
5 sets, 6 reps, 01:00 rest
5 -- --:--:-- 6 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm up thoroughly with some light jogging, heavy bag work, jump rope, dynamic stretching, etc. Adhere very strictly to the prescribed superset (circuit) and rest times. Do not waste time moving from one exercise to the next - move very quickly from one exercise to the next and perform each exercise with powerful explosive movements while maintaining perfect form. The goal here is to be able to build explosive strength and be able to maintain that explosive strength even under prolonged aerobic exertion. Cool down and complete workout with some static stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Traps secondary Biceps secondary Forearms secondary Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Obliques secondary Groin secondary Outer thighs secondary Abs primary Shoulders primary Quads primary Neck primary Lats primary Chest primary Triceps primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
5 sets, 6 reps
5 -- --:--:-- 6 -- --:--
Default
Quads / Intermediate
5 sets, 6 reps
5 -- --:--:-- 6 -- --:--
Default
Quads / Beginner
5 sets, 6 reps
5 -- --:--:-- 6 -- --:--
Default
Quads / Expert
5 sets, 6 reps
5 -- --:--:-- 6 -- --:--
Default
Quads / Expert
5 sets, 6 reps, 01:00 rest
5 -- --:--:-- 6 -- 01:00
Default
Abs / Beginner
5 sets, 6 reps
5 -- --:--:-- 6 -- --:--
Default
Quads / Beginner
5 sets, 6 reps
5 -- --:--:-- 6 -- --:--
Default
Quads / Intermediate
5 sets, 6 reps, 01:00 rest
5 -- --:--:-- 6 -- 01:00
Default
Quads / Expert
5 sets, 6 reps
5 -- --:--:-- 6 -- --:--
Default
Quads / Beginner
5 sets, 6 reps
5 -- --:--:-- 6 -- --:--
Default
Quads / Intermediate
5 sets, 6 reps, 01:00 rest
5 -- --:--:-- 6 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The sprints here are 30 yards. Sprint one rep, then jog back to the start and sprint again.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Traps secondary Biceps secondary Forearms secondary Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Obliques secondary Groin secondary Outer thighs secondary Abs primary Shoulders primary Quads primary Neck primary Lats primary Chest primary Triceps primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Expert
5 sets, 6 reps
5 -- --:--:-- 6 -- --:--
Default
Abs / Beginner
5 sets, 6 reps
5 -- --:--:-- 6 -- --:--
Default
Abs / Intermediate
5 sets, 6 reps
5 -- --:--:-- 6 -- --:--
Default
Abs / Beginner
5 sets, 6 reps
5 -- --:--:-- 6 -- --:--
Default
Triceps / Intermediate
5 sets, 6 reps, 01:00 rest
5 -- --:--:-- 6 -- 01:00
Default
Quads / Intermediate
00:02:00
-- -- 00:02:00 -- -- --:--
Favicon 194x194
Abs / Intermediate
5 sets, 6 reps
5 -- --:--:-- 6 -- --:--
Default
Abs / Intermediate
5 sets, 6 reps
5 -- --:--:-- 6 -- --:--
Default
Chest / Intermediate
5 sets, 6 reps
5 -- --:--:-- 6 -- --:--
Default
Neck / Expert
5 sets, 00:00:30
5 -- 00:00:30 -- -- --:--
Default
Neck / Expert
5 sets, 00:00:30, 01:00 rest
5 -- 00:00:30 -- -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm up thoroughly with some light jogging, heavy bag work, jump rope, dynamic stretching, etc. Adhere very strictly to the prescribed superset (circuit) and rest times. Do not waste time moving from one exercise to the next - move very quickly from one exercise to the next and perform each exercise with powerful explosive movements while maintaining perfect form. The goal here is to be able to build explosive strength and be able to maintain that explosive strength even under prolonged aerobic exertion. Cool down and complete workout with some static stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Traps secondary Biceps secondary Forearms secondary Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Obliques secondary Groin secondary Outer thighs secondary Abs primary Shoulders primary Quads primary Neck primary Lats primary Chest primary Triceps primary Middle back primary Muscles diagram

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Medicine Ball
  • Kettlebells
  • Barbell
  • Exercise Mat
  • Chin-Up Bar
  • Flat Bench
Show All

172 people started this plan

4 Reviews

  • Thumb
    erick
    over 3 years ago
    #

    great thax !

  • Thumb
    FERNANDO
    over 3 years ago
    #

  • Thumb
    Stephen
    over 3 years ago
    #

    Great workout!!

  • Thumb
    jrsmith
    over 3 years ago
    #

MMA Workout Plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Medicine Ball
  • Kettlebells
  • Barbell
  • Exercise Mat
  • Chin-Up Bar
  • Flat Bench
Show All

172 people started this plan