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Fighters full body strength + plyometrics

by Nimai F.
18 athletes joined

Program Description

To gain/maintain strength whilst preparing for my next fight (late july) More of a focus on heavy compounds and extra leg work for kicking power! With a little bit of pump work in there for the ego. The workout starts off with plyometrics before going into the compounds and finishing off on isolation work.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 29, 2024 02:01
  • Last Edited
    Dec 08, 2024 03:16
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
20 reps
-
2
Skater Hop
2
20 reps
-
3
Forward Jump
2
10 reps
-
4
Deadlift (Barbell)
3
6 reps
RPE 7
5
Bent Over Row (Barbell)
1
2
10 reps
10 reps
RPE 6.5
-
6
Walking Lunge
2
12 reps
-
7
Overhead Press (Dumbbell)
1
2
6 reps
6 reps
RPE 7.5
-
8
Rear Delt Fly (Dumbbell)
3
10 reps
-
9
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
20 reps
-
2
Skater Hop
2
20 reps
-
3
Forward Jump
2
10 reps
-
4
Deadlift (Barbell)
3
6 reps
RPE 7
5
Bent Over Row (Barbell)
1
2
10 reps
10 reps
RPE 6.5
-
6
Walking Lunge
2
12 reps
-
7
Overhead Press (Dumbbell)
1
2
6 reps
6 reps
RPE 7.5
-
8
Rear Delt Fly (Dumbbell)
3
10 reps
-
9
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
20 reps
-
2
Skater Hop
2
20 reps
-
3
Forward Jump
2
10 reps
-
4
Deadlift (Barbell)
3
6 reps
RPE 7
5
Bent Over Row (Barbell)
1
2
10 reps
10 reps
RPE 6.5
-
6
Walking Lunge
2
12 reps
-
7
Overhead Press (Dumbbell)
1
2
6 reps
6 reps
RPE 7.5
-
8
Rear Delt Fly (Dumbbell)
3
10 reps
-
9
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
20 reps
-
2
Skater Hop
2
20 reps
-
3
Forward Jump
2
10 reps
-
4
Deadlift (Barbell)
3
6 reps
RPE 7
5
Bent Over Row (Barbell)
1
2
10 reps
10 reps
RPE 6.5
-
6
Walking Lunge
2
12 reps
-
7
Overhead Press (Dumbbell)
1
2
6 reps
6 reps
RPE 7.5
-
8
Rear Delt Fly (Dumbbell)
3
10 reps
-
9
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
20 reps
-
2
Skater Hop
2
20 reps
-
3
Forward Jump
2
10 reps
-
4
Deadlift (Barbell)
3
6 reps
RPE 7
5
Bent Over Row (Barbell)
1
2
10 reps
10 reps
RPE 6.5
-
6
Walking Lunge
2
12 reps
-
7
Overhead Press (Dumbbell)
1
2
6 reps
6 reps
RPE 7.5
-
8
Rear Delt Fly (Dumbbell)
3
10 reps
-
9
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
20 reps
-
2
Skater Hop
2
20 reps
-
3
Forward Jump
2
10 reps
-
4
Deadlift (Barbell)
3
6 reps
RPE 7
5
Bent Over Row (Barbell)
1
2
10 reps
10 reps
RPE 6.5
-
6
Walking Lunge
2
12 reps
-
7
Overhead Press (Dumbbell)
1
2
6 reps
6 reps
RPE 7.5
-
8
Rear Delt Fly (Dumbbell)
3
10 reps
-
9
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
20 reps
-
2
Skater Hop
2
20 reps
-
3
Forward Jump
2
10 reps
-
4
Deadlift (Barbell)
3
6 reps
RPE 7
5
Bent Over Row (Barbell)
1
2
10 reps
10 reps
RPE 6.5
-
6
Walking Lunge
2
12 reps
-
7
Overhead Press (Dumbbell)
1
2
6 reps
6 reps
RPE 7.5
-
8
Rear Delt Fly (Dumbbell)
3
10 reps
-
9
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
20 reps
-
2
Skater Hop
2
20 reps
-
3
Forward Jump
2
10 reps
-
4
Deadlift (Barbell)
3
6 reps
RPE 7
5
Bent Over Row (Barbell)
1
2
10 reps
10 reps
RPE 6.5
-
6
Walking Lunge
2
12 reps
-
7
Overhead Press (Dumbbell)
1
2
6 reps
6 reps
RPE 7.5
-
8
Rear Delt Fly (Dumbbell)
3
10 reps
-
9
Bicep Curl (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
20 reps
-
2
Depth Drop
2
10 reps
-
3
Squat (Barbell)
1
2
6 reps
6 reps
RPE 8
-
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Bench Press (Dumbbell)
3
8 reps
RPE 7
6
Pull-Up (Weighted)
4
4 reps
-
7
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
20 reps
-
2
Depth Drop
2
10 reps
-
3
Squat (Barbell)
1
2
6 reps
6 reps
RPE 8
-
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Bench Press (Dumbbell)
3
8 reps
RPE 7
6
Pull-Up (Weighted)
4
4 reps
-
7
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
20 reps
-
2
Depth Drop
2
10 reps
-
3
Squat (Barbell)
1
2
6 reps
6 reps
RPE 8
-
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Bench Press (Dumbbell)
3
8 reps
RPE 7
6
Pull-Up (Weighted)
4
4 reps
-
7
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
20 reps
-
2
Depth Drop
2
10 reps
-
3
Squat (Barbell)
1
2
6 reps
6 reps
RPE 8
-
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Bench Press (Dumbbell)
3
8 reps
RPE 7
6
Pull-Up (Weighted)
4
4 reps
-
7
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
20 reps
-
2
Depth Drop
2
10 reps
-
3
Squat (Barbell)
1
2
6 reps
6 reps
RPE 8
-
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Bench Press (Dumbbell)
3
8 reps
RPE 7
6
Pull-Up (Weighted)
4
4 reps
-
7
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
20 reps
-
2
Depth Drop
2
10 reps
-
3
Squat (Barbell)
1
2
6 reps
6 reps
RPE 8
-
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Bench Press (Dumbbell)
3
8 reps
RPE 7
6
Pull-Up (Weighted)
4
4 reps
-
7
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
20 reps
-
2
Depth Drop
2
10 reps
-
3
Squat (Barbell)
1
2
6 reps
6 reps
RPE 8
-
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Bench Press (Dumbbell)
3
8 reps
RPE 7
6
Pull-Up (Weighted)
4
4 reps
-
7
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
20 reps
-
2
Depth Drop
2
10 reps
-
3
Squat (Barbell)
1
2
6 reps
6 reps
RPE 8
-
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Bench Press (Dumbbell)
3
8 reps
RPE 7
6
Pull-Up (Weighted)
4
4 reps
-
7
Hanging Leg Raise
2
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Pogo Hop
2 Sets
20 Reps
-
2
Skater Hop
2 Sets
20 Reps
-
3
Forward Jump
2 Sets
10 Reps
-
4
Deadlift (Barbell)
3 Sets
6 Reps
@7
5
Bent Over Row (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@6.5
-
6
Walking Lunge
2 Sets
12 Reps
-
7
Overhead Press (Dumbbell)
1 Set
2 Sets
6 Reps
6 Reps
@7.5
-
8
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
9
Bicep Curl (Dumbbell)
2 Sets
12 Reps
-
Day 2
1
Pogo Hop
2 Sets
20 Reps
-
2
Depth Drop
2 Sets
10 Reps
-
3
Squat (Barbell)
1 Set
2 Sets
6 Reps
6 Reps
@8
-
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
5
Bench Press (Dumbbell)
3 Sets
8 Reps
@7
6
Pull-Up (Weighted)
4 Sets
4 Reps
-
7
Hanging Leg Raise
2 Sets
10 Reps
-