Workout Summary:
| Training Level: | Intermediate |
| Main Goal: | Muscle Tone |
| Days Per Week: | 6 |
| Workout Type: | Split |
| Designed By: | M&S Writers |
Description of Workout:
This workout is designed for anyone in Boxing/MMA and any combat sports. It’s a 6 day routine based on two compound weight days and four days intense cardio. This workout is for anyone on an intermediate level and beginners should do a 12 week beginners routine before attempting this one.
It was taken into account that most people would be training in proper classes so the day of that class would account for a cardio day on this routine.
Reps Can Be Adjusted To Suit Your Goals:
- Strength = 4-6 reps
- Gaining Muscle = 7-12 reps
- Endurance = 15-20
Workout Schedule:
- Monday: Weight Training
- Tuesday: Cardio/Fighting Practice
- Wednesday: Cardio/Fighting Practice
- Thursday: Weight Training
- Friday: Cardio/Fighting Practice
- Saturday: Cardio/Fighting Practice
- Sunday: Rest Day
Monday & Thursday - Weight Training:
| Monday - Legs, Back & Grip Strength | ||
| Legs | ||
| Exercise | Sets | Reps |
| Squats | 4 | 15-20 |
| Leg Press | 4 | 15-20 |
| Leg Curls | 4 | 15-20 |
| Calf Raises | 5 | 15-20 |
| Back | ||
| Exercise | Sets | Reps |
| Pull Ups | 4 | 15-20 |
| Lat Pull Down | 4 | 15-20 |
| Seated Row | 4 | 15-20 |
| One Arm Dumbbell Row | 4 | 15-20 |
| Hyperextensions | 4 | 15-20 |
| Grip Strength | ||
| Exercise | Sets | Reps |
| Hand Grips | 4 | 30 (slow reps) |
| Thursday - Chest, Shoulders & Triceps | ||
| Chest | ||
| Exercise | Sets | Reps |
| Bench Press | 4 | 15-20 |
| Incline Dumbbell Press | 4 | 15-20 |
| Shoulders | ||
| Exercise | Sets | Reps |
| Military Press | 4 | 15-20 |
| Dumbbell Press | 4 | 15-20 |
| Upright Rows | 4 | 15-20 |
| Shrugs | 4 | 15-20 |
| Triceps | ||
| Exercise | Sets | Reps |
| Dips | 4 | 15-20 |
| Close Grip Bench Press | 4 | 15-20 |
Tuesday & Friday - Cardio & Bag/Pad Training:
Fighting Practice 30 mins (using bags or pads)
Example of practice for BOXING:
- 3 mins of Quick Jabs and Strikes
- 1 min rest
- 3 mins of Heavy Strikes
- 1 min rest
- 3 min freestyle combo's
Repeat as many times as possible and push it!
Followed by 30 min jog
Wednesday & Saturday - Martial Arts Cardio:
Fighting Practice 45 mins
Example for Martial Artists:
- Loosen Up by moving through the combinations of your preferred style (Karate = Kata)
- 30 second rest
- 3 mins Quick strikes on bag
- 1 min rest
- 3 mins of heavier strikes
- 1 min rest
- 3 mins freestyle combo's
Repeat as many times as possible and push it!
Followed by 100-200M Sprints
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