3-Day for Hypertrophy & Strength in MMA

Phase 1 - Weeks 1 to 3 - Hypertrophy Phase
Deload - Week 4
Phase 2 - Weeks 5 to 7 - Strength Phase
Deload - Week 8
Phase 3 - Weeks 9 to 12 - Hypertrophy/Strength

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Romanian Deadlift (Barbell)

Overhead Press (Barbell)

Front Squat (Barbell)

Pull-Up (Weighted)

Wood Chop

Hinge Focused Full Body

Squat (Barbell)

Bench Press (Barbell)

Bulgarian Split Squat (Dumbbell)

Dumbbell Row

Plank

Squat Focused Full Body

Dip (Weighted)

Hanging Leg Raise

Squat Focused Push Day

Trap Bar Deadlift

Ab Wheel

Power Clean

Bench Press (Dumbbell)

T-Bar Row

Plank (Weighted)

Full Body and Accessories

Pendlay Row

Chin-Up (Weighted)

Farmer's Walk (Weighted)

Single Leg Deadlift

Face Pull

Hanging Knee Raise

Bicycle Crunch

Seated Row (Cable)

Single Leg Romanian Deadlift

Cable Pallof Press

Incline Bench Press (Dumbbell)

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