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3 day mma fighter conjugate

by Hernan Morales
8 athletes joined

Program Description

3 day mma strength training for mma fighters

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Powerlifting, Bodybuilding, Athletics, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Oct 27, 2024 05:01
  • Last Edited
    Jan 13, 2025 12:47
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 7.5
3
Pistol Squat
4
8-10 reps
RPE 7.5
4
Nordic Curl
4
10-15 reps
RPE 7.5
5
Sled Push And Pull
3
1 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 7.5
3
Pistol Squat
4
8-10 reps
RPE 7.5
4
Nordic Curl
4
10-15 reps
RPE 7.5
5
Sled Push And Pull
3
1 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 7.5
3
Pistol Squat
4
8-10 reps
RPE 7.5
4
Nordic Curl
4
10-15 reps
RPE 7.5
5
Sled Push And Pull
3
1 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 7.5
3
Pistol Squat
4
8-10 reps
RPE 7.5
4
Nordic Curl
4
10-15 reps
RPE 7.5
5
Sled Push And Pull
3
1 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1 reps
RPE 8-10
2
Single Arm Incline Bench Press
4
10 reps
RPE 7.5
3
Dip (Weighted)
3
10-12 reps
RPE 7.5
4
Pull-Up (Weighted)
3
12-15 reps
RPE 7.5
5
Chin-Up (Weighted)
4
12-15 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
7
Face Pull
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
1 reps
RPE 8-10
2
Single Arm Incline Bench Press
4
10 reps
RPE 7.5
3
Dip (Weighted)
3
10-12 reps
RPE 7.5
4
Pull-Up (Weighted)
3
12-15 reps
RPE 7.5
5
Chin-Up (Weighted)
4
12-15 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
7
Face Pull
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Board Press
1
1 reps
RPE 8-10
2
Single Arm Incline Bench Press
4
10 reps
RPE 7.5
3
Dip (Weighted)
3
10-12 reps
RPE 7.5
4
Pull-Up (Weighted)
3
12-15 reps
RPE 7.5
5
Chin-Up (Weighted)
4
12-15 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
7
Face Pull
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1 reps
RPE 8-10
2
Single Arm Incline Bench Press
4
10 reps
RPE 7.5
3
Dip (Weighted)
3
10-12 reps
RPE 7.5
4
Pull-Up (Weighted)
3
12-15 reps
RPE 7.5
5
Chin-Up (Weighted)
4
12-15 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
7
Face Pull
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Box Squat
8
2 reps
65%
2
Speed Deadlift
6
2 reps
60%
3
Bench Press (Close Grip)
9
3 reps
45%
4
Box Jump
3
5 reps
RPE 7.5
5
Pull-Up (Bodyweight)
2
AMRAP
RPE 9.5
6
Pylo Push Ups
4
10 reps
RPE 6
7
Push Up
2
AMRAP
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Box Squat
8
2 reps
55%
2
Speed Deadlift
6
2 reps
65%
3
Bench Press (Close Grip)
9
3 reps
50%
4
Box Jump
3
5 reps
RPE 7.5
5
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 9.5
-
6
Pylo Push Ups
4
10 reps
RPE 6
7
Push Up
2
AMRAP
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Box Squat
8
2 reps
50%
2
Speed Deadlift
6
2 reps
55%
3
Bench Press (Close Grip)
9
3 reps
55%
4
Box Jump
3
5 reps
RPE 7.5
5
Pull-Up (Bodyweight)
2
AMRAP
RPE 9.5
6
Pylo Push Ups
4
10 reps
RPE 6
7
Push Up
1
1
AMRAP
AMRAP
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Box Squat
8
2 reps
65%
2
Speed Deadlift
6
2 reps
50%
3
Bench Press (Close Grip)
9
3 reps
60%
4
Box Jump
3
5 reps
RPE 7.5
5
Pull-Up (Bodyweight)
2
AMRAP
RPE 9.5
6
Pylo Push Ups
4
10 reps
RPE 6
7
Push Up
2
AMRAP
RPE 9.5
Week 1
1 / 4 Weeks
Day 3
1
High Bar Box Squat
8 Sets
2 Reps
65%
2
Speed Deadlift
6 Sets
2 Reps
60%
3
Bench Press (Close Grip)
9 Sets
3 Reps
45%
4
Box Jump
3 Sets
5 Reps
@7.5
5
Pull-Up (Bodyweight)
2 Sets
AMRAP
@9.5
6
Pylo Push Ups
4 Sets
10 Reps
@6
7
Push Up
2 Sets
AMRAP
@9.5
Day 1
1
Box Squat (Barbell)
1 Set
1 Reps
@8-10
2
Romanian Deadlift (Barbell)
5 Sets
5 Reps
@7.5
3
Pistol Squat
4 Sets
8-10 Reps
@7.5
4
Nordic Curl
4 Sets
10-15 Reps
@7.5
5
Sled Push And Pull
3 Sets
1 Reps
@7.5
Day 2
1
Bench Press (Close Grip)
1 Set
1 Reps
@8-10
2
Single Arm Incline Bench Press
4 Sets
10 Reps
@7.5
3
Dip (Weighted)
3 Sets
10-12 Reps
@7.5
4
Pull-Up (Weighted)
3 Sets
12-15 Reps
@7.5
5
Chin-Up (Weighted)
4 Sets
12-15 Reps
@7.5
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7.5
7
Face Pull
3 Sets
15 Reps
@7.5