Workout Routine

Free

MMA V2

by Dominic

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Startergewichte:

Back Squat: 40 kg Romanian Deadlift: 80 kg Hip Thrust: 60 kg Weighted Pull-Up: 0 kg Dumbbell Bench Press: 22,5 kg Cable Row: 40 kg Overhead Press: 20 kg Face Pulls: 32,5 kg Trap Bar Deadlift: 100 kg Dumbbell Swing: 20 kg Farmers Walk: 30 kg

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

Workout 1

Back Squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
6
180 sec
2
75% 1RM
115 lbs
6
180 sec
3
75% 1RM
115 lbs
6
180 sec
4
75% 1RM
115 lbs
6
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Back Squat

4×6

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
8
90 sec
2
75% 1RM
115 lbs
8
90 sec
3
75% 1RM
115 lbs
8
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

romanian deadlift

3×8

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bulgarian split squat

3×8

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
10
60 sec
2
75% 1RM
115 lbs
10
60 sec
3
75% 1RM
115 lbs
10
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

hip thrust

3×10

Pallof Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Pallof Press

3×10

Workout 2

Weighted Pull-Up

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
85 lbs
6
120 sec
2
75% 1RM
85 lbs
6
120 sec
3
75% 1RM
85 lbs
6
120 sec
4
75% 1RM
85 lbs
6
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Weighted Pull-Up

4×6

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
8
90 sec
2
75% 1RM
19 lbs
8
90 sec
3
75% 1RM
19 lbs
8
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

3×8

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
10
75 sec
2
75% 1RM
34 lbs
10
75 sec
3
75% 1RM
34 lbs
10
75 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

seated cable row

3×10

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
8
90 sec
2
75% 1RM
115 lbs
8
90 sec
3
75% 1RM
115 lbs
8
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

overhead press

3×8

ab wheel

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

ab wheel

3×10

face pull

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
15
45 sec
2
65% 1RM
29 lbs
15
45 sec
3
65% 1RM
29 lbs
15
45 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

face pull

3×15

Workout 3 (Optional)

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
3
180 sec
2
75% 1RM
115 lbs
3
180 sec
3
75% 1RM
115 lbs
3
180 sec
4
75% 1RM
115 lbs
3
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

trap bar deadlift

4×3

Dumbbell Swing

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 4 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Dumbbell Swing

3×12

Box Jump

Set
Reps
Rest time
1
5
90 sec
2
5
90 sec
3
5
90 sec

Box Jump

3×5

farmer's carry

Set
Intensity
Weight
Reps
Rest time
1
–
–
1
60 sec
2
–
–
1
60 sec
3
–
–
1
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

farmer's carry

3×1