MMA Strength Training

by Thomas A.

Program Description

Just for myself ig

Program Overview

Level
Beginner, Novice
Goal
Olympic Weightlifting, Athletics, Powerbuilding
Equipment
Garage Gym
Program Length
10 weeks
Time Per Workout
60 minutes
Created
Feb 02, 2025 04:14
Last Edited
Feb 02, 2025 05:04

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 10

Day 1

1

Hang Power Clean

3

4 reps

70%

2

Squat (Paused)

1

2

2 reps

6 reps

80%

70%

3A

Overhead Press (Barbell)

3

6 reps

70%

3B

Pull-Up (Bodyweight)

3

AMRAP

RPE 8-9

Day 1

1

Hang Power Clean

3

6 reps

70%

2

Squat (Paused)

1

2

4 reps

8 reps

80%

70%

3A

Overhead Press (Barbell)

3

8 reps

70%

3B

Pull-Up (Bodyweight)

3

AMRAP

RPE 8-9

Day 1

1

Hang Power Clean

3

4 reps

75%

2

Squat (Paused)

1

2

6 reps

10 reps

80%

70%

3A

Overhead Press (Barbell)

3

10 reps

70%

3B

Pull-Up (Bodyweight)

3

AMRAP

RPE 8-9

Day 1

1

Hang Power Clean

3

6 reps

75%

2

Squat (Paused)

1

2

2 reps

6 reps

82.5%

72.5%

3A

Overhead Press (Barbell)

3

6 reps

72.5%

3B

Pull-Up (Bodyweight)

3

AMRAP

RPE 8-9

Day 1

1

Hang Power Clean

3

4 reps

80%

2

Squat (Paused)

1

2

4 reps

8 reps

82.5%

72.5%

3A

Overhead Press (Barbell)

3

8 reps

72.5%

3B

Pull-Up (Bodyweight)

3

AMRAP

RPE 8-9

Day 1

1

Hang Power Clean

3

6 reps

80%

2

Squat (Paused)

1

2

6 reps

10 reps

82.5%

72.5%

3A

Overhead Press (Barbell)

3

10 reps

72.5%

3B

Pull-Up (Bodyweight)

3

AMRAP

RPE 8-9

Day 1

1

Hang Power Clean

3

4 reps

85%

2

Squat (Paused)

1

2

2 reps

6 reps

85%

75%

3A

Overhead Press (Barbell)

3

6 reps

75%

3B

Pull-Up (Bodyweight)

3

AMRAP

RPE 8-9

Day 1

1

Hang Power Clean

3

6 reps

85%

2

Squat (Paused)

1

2

4 reps

8 reps

85%

75%

3A

Overhead Press (Barbell)

3

8 reps

75%

3B

Pull-Up (Bodyweight)

3

AMRAP

RPE 8-9

Day 1

1

Hang Power Clean

3

2 reps

90%

2

Squat (Paused)

1

AMRAP

85%

3

Overhead Press (Barbell)

1

AMRAP

75%

Day 1

1

Hang Power Clean

1

1 reps

100%

2

Squat (Paused)

1

1 reps

100%

3

Overhead Press (Barbell)

1

1 reps

100%

Day 2

1

Clean (Barbell)

3

4 reps

70%

2

Front Squat (Paused)

1

2

2 reps

6 reps

80%

70%

3A

Push Press (Barbell)

3

2 reps

80%

3B

Inverted Row

3

AMRAP

RPE 8-9

Day 2

1

Clean (Barbell)

3

6 reps

70%

2

Front Squat (Paused)

1

2

4 reps

8 reps

80%

70%

3A

Push Press (Barbell)

3

4 reps

80%

3B

Inverted Row

3

AMRAP

RPE 8-9

Day 2

1

Clean (Barbell)

3

4 reps

75%

2

Front Squat (Paused)

1

2

6 reps

10 reps

80%

70%

3A

Push Press (Barbell)

3

6 reps

80%

3B

Inverted Row

3

AMRAP

RPE 8-9

Day 2

1

Clean (Barbell)

3

6 reps

75%

2

Front Squat (Paused)

1

2

2 reps

6 reps

82.5%

72.5%

3A

Push Press (Barbell)

3

2 reps

82.5%

3B

Inverted Row

3

AMRAP

RPE 8-9

Day 2

1

Clean (Barbell)

3

4 reps

80%

2

Front Squat (Paused)

1

2

4 reps

8 reps

82.5%

72.5%

3A

Push Press (Barbell)

3

4 reps

82.5%

3B

Inverted Row

3

AMRAP

RPE 8-9

Day 2

1

Clean (Barbell)

3

6 reps

80%

2

Front Squat (Paused)

1

2

6 reps

10 reps

82.5%

72.5%

3A

Push Press (Barbell)

3

6 reps

82.5%

3B

Inverted Row

3

AMRAP

RPE 8-9

Day 2

1

Clean (Barbell)

3

4 reps

85%

2

Front Squat (Paused)

1

2

2 reps

6 reps

85%

75%

3A

Push Press (Barbell)

3

2 reps

85%

3B

Inverted Row

3

AMRAP

RPE 8-9

Day 2

1

Clean (Barbell)

3

6 reps

85%

2

Front Squat (Paused)

1

2

4 reps

8 reps

85%

75%

3A

Push Press (Barbell)

3

4 reps

85%

3B

Inverted Row

3

AMRAP

RPE 8-9

Day 2

1

Clean (Barbell)

3

1 reps

90%

2

Front Squat (Paused)

1

AMRAP

85%

3

Push Press (Barbell)

1

AMRAP

90%

Day 2

1

Clean (Barbell)

1

1 reps

100%

2

Front Squat (Paused)

1

1 reps

100%

3

Push Press (Barbell)

1

1 reps

100%

Day 1

1

Hang Power Clean

3 Sets

4 Reps

70%

2

Squat (Paused)

1 Set

2 Sets

2 Reps

6 Reps

80%

70%

3A

Overhead Press (Barbell)

3 Sets

6 Reps

70%

3B

Pull-Up (Bodyweight)

3 Sets

AMRAP

@8-9

Day 2

1

Clean (Barbell)

3 Sets

4 Reps

70%

2

Front Squat (Paused)

1 Set

2 Sets

2 Reps

6 Reps

80%

70%

3A

Push Press (Barbell)

3 Sets

2 Reps

80%

3B

Inverted Row

3 Sets

AMRAP

@8-9