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MMA Workout Plan
Start Plan (PRO)

MMA Workout Plan

4 Weeks / 3 Days per Week / Expert
  • Improve Cardio
  • Get Ripped
  • Gain Strength
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6 ratings
A.C.E. Certified
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  • Week #4
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MMA Full Body Workout w/ Upper Body Focus

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
2 6 None
2 6 None
2 6 None
2 6 None
2 6 01:00
2 6 None
2 6 None
2 6 01:00
2 6 None
2 6 None
Chin-Up   Video icon
2 6 01:00

Notes:

Warm up thoroughly with some light jogging, heavy bag work, jump rope, dynamic stretching, etc. Adhere very strictly to the prescribed superset (circuit) and rest times. Do not waste time moving from one exercise to the next - move very quickly from one exercise to the next and perform each exercise with powerful explosive movements while maintaining perfect form. The goal here is to be able to build explosive strength and be able to maintain that explosive strength even under prolonged aerobic exertion. Cool down and complete workout with some static stretching.

MMA Full Body Workout w/ Legs Focus

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
Sprint   Video icon
2 6 None
2 6 None
2 6 None
2 6 None
2 6 01:00
Crunch   Video icon
2 6 None
Squat   Video icon
2 6 None
2 6 01:00
2 6 None
2 6 None
2 6 01:00

Notes:

The sprints here are 30 yards. Sprint one rep, then jog back to the start and sprint again.

MMA Full Body Workout w/ Abs Focus

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
2 6 None
2 6 None
2 6 None
2 6 None
2 6 01:00
Rowing   Video icon
00:02:00 None
2 6 None
2 6 None
2 6 None
2 00:00:30 None
2 00:00:30 01:00

Notes:

Warm up thoroughly with some light jogging, heavy bag work, jump rope, dynamic stretching, etc. Adhere very strictly to the prescribed superset (circuit) and rest times. Do not waste time moving from one exercise to the next - move very quickly from one exercise to the next and perform each exercise with powerful explosive movements while maintaining perfect form. The goal here is to be able to build explosive strength and be able to maintain that explosive strength even under prolonged aerobic exertion. Cool down and complete workout with some static stretching.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Shoulders blue Triceps blue Biceps blue Forearms blue Middleback blue Quads blue Lowerback blue Glutes blue Hamstrings blue Lats blue Obliques blue Chest orange Lats orange Shoulders orange Middleback orange Abs orange
4 Reviews Rate this plan
Thumb
almost 3 years ago #

great thax !

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Thumb
almost 3 years ago #

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Thumb
almost 3 years ago #

Great workout!!

4 Reviews
  • Thumb
    almost 3 years ago #

    great thax !

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  • Thumb
    almost 3 years ago #

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  • Thumb
    almost 3 years ago #

    Great workout!!

  • Thumb
    almost 3 years ago #

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