Mixed Martial Arts Workout Plan

4 Weeks / 4 Days per Week / Intermediate

Mixed Martial Arts Workout Plan

Mixed Martial Arts Workout Plan

4 Weeks / 4 Days per Week / Intermediate

Mixed Martial Arts Workout Plan

4 Weeks / 4 Days per Week / Intermediate

  • Day 1
  • Day 2
  • Day 3
  • Day 4
Mixed Martial Arts Chest and Triceps Workout

Notes for Week 1, Day 1

This mixed martial arts strength workout is based on Brock Lesnar's weight lifting workout. The goal of this workout is pure strength gains. There is not going to be any change in the repetitions from week to week because the goal of this workout is low reps high weight. This means that you need to be going up in weight each week. Push yourself to become stronger. Also this workout does not have any cardio or ab exercises. You can add your own ab exercises and cardio if desired or supplement with one of the ab or cardio plans in the list of workout plans.

Exercise.com PRO Membership Includes

Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
6 sets, 12 reps, 01:00 rest
6 12 -- 01:00
Chest / Beginner
4 sets, 10 reps, 01:00 rest
4 10 -- 01:00
Chest / Beginner
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
4 sets, 10 reps, 01:00 rest
4 10 01:00
--
--
4 sets, 10 reps, 01:00 rest
4 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Mixed martial artists are known for their fighting skills as well as their impressive physiques. A martial arts weight training program gives you MMA strength and conditioning while also increasing your muscle size and power. The Mixed Martial Arts Workout is a comprehensive program for the whole... more

Mixed martial artists are known for their fighting skills as well as their impressive physiques. A martial arts weight training program gives you MMA strength and conditioning while also increasing your muscle size and power. The Mixed Martial Arts Workout is a comprehensive program for the whole body.

Mixed Martial Arts Workout Routine

Weight training for MMA builds strength throughout the entire body; fighting is a total body activity. This martial arts strength training program, therefore, targets every major muscle group. You work only one or two muscle groups per day, allowing you to perform multiple exercises per muscle group. The Mixed Martial Arts Workout is a four day per week program with three days off to rest.

Rest days cannot be skipped because it is on these days that your body repairs the tissue damage caused by weight training. The repair process is what increases muscle size and strength.

MMA Martial Arts Workouts

The first workout of the mixed martial arts weight training program consists of exercises for the chest and triceps. Martial arts weight training workouts always include chest and triceps exercises because these muscles are responsible for punching. The chest and triceps bring your shoulder forward and extend the arm; strengthening these muscles not only helps you punch harder but also block effectively and initiate holds.

The second workout in this mixed martial arts strength training program targets the back and biceps. The back and bicep muscles stabilize the body when you contract your chest and triceps. They also work to pull your arm back. An effective MMM strength conditioning program helps you build a strong back because back strength, particularly in the lower back, is crucial for grappling.

The third MMA strength and conditioning workout targets the shoulders. The exercises target the deltoid muscles that rotate, extend and retract the shoulders, plus the trapezius muscles on the top of the shoulder near the neck.

The fourth strength training for MMA fighters workout targets the legs. Strength training for MMA has to increase leg strength for powerful kicks and knees. The workout includes exercises to strengthen the front and back of the thighs.

Weight Training for Martial Arts

The MMA strength and conditioning program uses multiple joint exercises that require activation of more than one muscle group. Strength training for martial arts is similar to training for sports; a fighter or athlete performs dynamic, multi-joint movements. Therefore, weight training for fighters must include some dynamic training.

Simply weight training with single-joint exercises does not translate to strength and conditioning for MMA. For example, a leg extension on a machine works only the quadriceps, but in an MMA fight you never just use your quads. Even when kicking, your standing leg has to support you and your core and upper body have to work to keep you balanced. This MMA strength training program addresses this need with exercises like squats that are whole-body exercises. Start following this Mixed Martial Arts Workout Plan today!

Mixed Martial Arts Back and Biceps Workut

Notes for Week 1, Day 2

This mixed martial arts strength workout is based on Brock Lesnar's weight lifting workout. The goal of this workout is pure strength gains. There is not going to be any change in the repetitions from week to week because the goal of this workout is low reps high weight. This means that you need to be going up in weight each week. Push yourself to become stronger. Also this workout does not have any cardio or ab exercises. You can add your own ab exercises and cardio if desired or supplement with one of the ab or cardio plans in the list of workout plans.

Exercise.com PRO Membership Includes

Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Middle Back / Intermediate
4 sets, 6 reps, 01:00 rest
4 6 01:00
Lats / Intermediate
4 sets, 6 reps, 01:00 rest
4 6 01:00
Lats / Intermediate
4 sets, 6 reps, 01:00 rest
4 6 01:00
--
--
4 sets, 6 reps, 01:00 rest
4 6 -- 01:00
--
--
4 sets, 6 reps, 01:00 rest
4 6 -- 01:00
--
--
4 sets, 6 reps, 01:00 rest
4 6 -- 01:00
--
--
4 sets, 12 reps, 01:00 rest
4 12 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Mixed martial artists are known for their fighting skills as well as their impressive physiques. A martial arts weight training program gives you MMA strength and conditioning while also increasing your muscle size and power. The Mixed Martial Arts Workout is a comprehensive program for the whole... more

Mixed martial artists are known for their fighting skills as well as their impressive physiques. A martial arts weight training program gives you MMA strength and conditioning while also increasing your muscle size and power. The Mixed Martial Arts Workout is a comprehensive program for the whole body.

Mixed Martial Arts Workout Routine

Weight training for MMA builds strength throughout the entire body; fighting is a total body activity. This martial arts strength training program, therefore, targets every major muscle group. You work only one or two muscle groups per day, allowing you to perform multiple exercises per muscle group. The Mixed Martial Arts Workout is a four day per week program with three days off to rest.

Rest days cannot be skipped because it is on these days that your body repairs the tissue damage caused by weight training. The repair process is what increases muscle size and strength.

MMA Martial Arts Workouts

The first workout of the mixed martial arts weight training program consists of exercises for the chest and triceps. Martial arts weight training workouts always include chest and triceps exercises because these muscles are responsible for punching. The chest and triceps bring your shoulder forward and extend the arm; strengthening these muscles not only helps you punch harder but also block effectively and initiate holds.

The second workout in this mixed martial arts strength training program targets the back and biceps. The back and bicep muscles stabilize the body when you contract your chest and triceps. They also work to pull your arm back. An effective MMM strength conditioning program helps you build a strong back because back strength, particularly in the lower back, is crucial for grappling.

The third MMA strength and conditioning workout targets the shoulders. The exercises target the deltoid muscles that rotate, extend and retract the shoulders, plus the trapezius muscles on the top of the shoulder near the neck.

The fourth strength training for MMA fighters workout targets the legs. Strength training for MMA has to increase leg strength for powerful kicks and knees. The workout includes exercises to strengthen the front and back of the thighs.

Weight Training for Martial Arts

The MMA strength and conditioning program uses multiple joint exercises that require activation of more than one muscle group. Strength training for martial arts is similar to training for sports; a fighter or athlete performs dynamic, multi-joint movements. Therefore, weight training for fighters must include some dynamic training.

Simply weight training with single-joint exercises does not translate to strength and conditioning for MMA. For example, a leg extension on a machine works only the quadriceps, but in an MMA fight you never just use your quads. Even when kicking, your standing leg has to support you and your core and upper body have to work to keep you balanced. This MMA strength training program addresses this need with exercises like squats that are whole-body exercises. Start following this Mixed Martial Arts Workout Plan today!

Mixed Martial Arts Shoulders Workout

Notes for Week 1, Day 3

This mixed martial arts strength workout is based on Brock Lesnar's weight lifting workout. The goal of this workout is pure strength gains. There is not going to be any change in the repetitions from week to week because the goal of this workout is low reps high weight. This means that you need to be going up in weight each week. Push yourself to become stronger. Also this workout does not have any cardio or ab exercises. You can add your own ab exercises and cardio if desired or supplement with one of the ab or cardio plans in the list of workout plans.

Exercise.com PRO Membership Includes

Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
4 sets, 6 reps, 01:00 rest
4 6 -- 01:00
--
--
4 sets, 6 reps, 01:00 rest
4 6 -- 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Mixed martial artists are known for their fighting skills as well as their impressive physiques. A martial arts weight training program gives you MMA strength and conditioning while also increasing your muscle size and power. The Mixed Martial Arts Workout is a comprehensive program for the whole... more

Mixed martial artists are known for their fighting skills as well as their impressive physiques. A martial arts weight training program gives you MMA strength and conditioning while also increasing your muscle size and power. The Mixed Martial Arts Workout is a comprehensive program for the whole body.

Mixed Martial Arts Workout Routine

Weight training for MMA builds strength throughout the entire body; fighting is a total body activity. This martial arts strength training program, therefore, targets every major muscle group. You work only one or two muscle groups per day, allowing you to perform multiple exercises per muscle group. The Mixed Martial Arts Workout is a four day per week program with three days off to rest.

Rest days cannot be skipped because it is on these days that your body repairs the tissue damage caused by weight training. The repair process is what increases muscle size and strength.

MMA Martial Arts Workouts

The first workout of the mixed martial arts weight training program consists of exercises for the chest and triceps. Martial arts weight training workouts always include chest and triceps exercises because these muscles are responsible for punching. The chest and triceps bring your shoulder forward and extend the arm; strengthening these muscles not only helps you punch harder but also block effectively and initiate holds.

The second workout in this mixed martial arts strength training program targets the back and biceps. The back and bicep muscles stabilize the body when you contract your chest and triceps. They also work to pull your arm back. An effective MMM strength conditioning program helps you build a strong back because back strength, particularly in the lower back, is crucial for grappling.

The third MMA strength and conditioning workout targets the shoulders. The exercises target the deltoid muscles that rotate, extend and retract the shoulders, plus the trapezius muscles on the top of the shoulder near the neck.

The fourth strength training for MMA fighters workout targets the legs. Strength training for MMA has to increase leg strength for powerful kicks and knees. The workout includes exercises to strengthen the front and back of the thighs.

Weight Training for Martial Arts

The MMA strength and conditioning program uses multiple joint exercises that require activation of more than one muscle group. Strength training for martial arts is similar to training for sports; a fighter or athlete performs dynamic, multi-joint movements. Therefore, weight training for fighters must include some dynamic training.

Simply weight training with single-joint exercises does not translate to strength and conditioning for MMA. For example, a leg extension on a machine works only the quadriceps, but in an MMA fight you never just use your quads. Even when kicking, your standing leg has to support you and your core and upper body have to work to keep you balanced. This MMA strength training program addresses this need with exercises like squats that are whole-body exercises. Start following this Mixed Martial Arts Workout Plan today!

Mixed Martial Arts Legs Workout

Notes for Week 1, Day 4

This mixed martial arts strength workout is based on Brock Lesnar's weight lifting workout. The goal of this workout is pure strength gains. There is not going to be any change in the repetitions from week to week because the goal of this workout is low reps high weight. This means that you need to be going up in weight each week. Push yourself to become stronger. Also this workout does not have any cardio or ab exercises. You can add your own ab exercises and cardio if desired or supplement with one of the ab or cardio plans in the list of workout plans.

Exercise.com PRO Membership Includes

Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
--
Hamstrings / Beginner
--
Quads / Intermediate
--
--
--
--
--
--
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Mixed martial artists are known for their fighting skills as well as their impressive physiques. A martial arts weight training program gives you MMA strength and conditioning while also increasing your muscle size and power. The Mixed Martial Arts Workout is a comprehensive program for the whole... more

Mixed martial artists are known for their fighting skills as well as their impressive physiques. A martial arts weight training program gives you MMA strength and conditioning while also increasing your muscle size and power. The Mixed Martial Arts Workout is a comprehensive program for the whole body.

Mixed Martial Arts Workout Routine

Weight training for MMA builds strength throughout the entire body; fighting is a total body activity. This martial arts strength training program, therefore, targets every major muscle group. You work only one or two muscle groups per day, allowing you to perform multiple exercises per muscle group. The Mixed Martial Arts Workout is a four day per week program with three days off to rest.

Rest days cannot be skipped because it is on these days that your body repairs the tissue damage caused by weight training. The repair process is what increases muscle size and strength.

MMA Martial Arts Workouts

The first workout of the mixed martial arts weight training program consists of exercises for the chest and triceps. Martial arts weight training workouts always include chest and triceps exercises because these muscles are responsible for punching. The chest and triceps bring your shoulder forward and extend the arm; strengthening these muscles not only helps you punch harder but also block effectively and initiate holds.

The second workout in this mixed martial arts strength training program targets the back and biceps. The back and bicep muscles stabilize the body when you contract your chest and triceps. They also work to pull your arm back. An effective MMM strength conditioning program helps you build a strong back because back strength, particularly in the lower back, is crucial for grappling.

The third MMA strength and conditioning workout targets the shoulders. The exercises target the deltoid muscles that rotate, extend and retract the shoulders, plus the trapezius muscles on the top of the shoulder near the neck.

The fourth strength training for MMA fighters workout targets the legs. Strength training for MMA has to increase leg strength for powerful kicks and knees. The workout includes exercises to strengthen the front and back of the thighs.

Weight Training for Martial Arts

The MMA strength and conditioning program uses multiple joint exercises that require activation of more than one muscle group. Strength training for martial arts is similar to training for sports; a fighter or athlete performs dynamic, multi-joint movements. Therefore, weight training for fighters must include some dynamic training.

Simply weight training with single-joint exercises does not translate to strength and conditioning for MMA. For example, a leg extension on a machine works only the quadriceps, but in an MMA fight you never just use your quads. Even when kicking, your standing leg has to support you and your core and upper body have to work to keep you balanced. This MMA strength training program addresses this need with exercises like squats that are whole-body exercises. Start following this Mixed Martial Arts Workout Plan today!

68 person started this plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Dumbbells
  • Smith Machine
  • Cable Machine
  • Preacher Curl
Show All
Mixed Martial Arts Workout Plan

68 person started this plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Dumbbells
  • Smith Machine
  • Cable Machine
  • Preacher Curl
Show All