The Fighter’s Training Plan


You want the shredded, badass look of a MMA warrior. That means you need an all-out workout designed to kick your ass and turn you into a tougher, stronger, more jacked version of yourself. If you’re ready for the challenge, this program is designed for just that. The weight room is your first opponent: Ready for your first victory?

How to do this Workout ?

Perform this workout three days a week, resting at least a day between each session. So you might go on Monday, Wednesday, and Friday.

When you see a number with a letter next to it-such as 1A and 1B-it means the exercises should be performed as a group. Do one set of the first exercise, rest for the prescribed amount of time, and then do one set of the next exercise in the group. Repeat until you’ve completed all of your sets for each exercise, and then move on to the next group.

Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once  these exercises have been completed, repeat the circuit again Рdoing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed

Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise.

Superset : Two moves done consecutively (like a circuit) with no rests in between.

Exercises in this Routine

Representative image : PushupRepresentative image : PullupRepresentative image : Reverse-grip Barbell RowRepresentative image : CleanRepresentative image : High-pull BurpeeRepresentative image : Suspended DipRepresentative image : Barbell Back SquatRepresentative image : Barbell Front Squat to Push PressRepresentative image : Triceps PressRepresentative image : Arm CirclesRepresentative image : Dumbbell Bench PressRepresentative image : One-arm Bent-over RowRepresentative image : Face PullRepresentative image : Overhead Dumbbell PressRepresentative image : Barbell Rollout


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