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
- LevelNovice, Intermediate
- GoalAthletics
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedMay 29, 2024 02:01
- Last EditedJul 24, 2024 01:44
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 Hop2 Sets
20 Reps
2
Skater Hop2 Sets
20 Reps
3
Forward Jump2 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 Lunge2 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 Hop2 Sets
20 Reps
2
Depth Drop2 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 Raise2 Sets
10 Reps