Program
MMA Gym Routine
MMA Gym Routine: Push & Pull + Legs (2x a Week)
This efficient workout is perfect for MMA enthusiasts hitting the gym twice a week. It combines push (chest, shoulders, triceps), pull (back, biceps), and legs (quads, hamstrings, glutes) exercises to build strength, power, and endurance for combat sports. It’s designed to complement your MMA training without overloading your schedule. Give it a try, have fun, and enjoy the gains! 💪
This efficient workout is perfect for MMA enthusiasts hitting the gym twice a week. It combines push (chest, shoulders, triceps), pull (back, biceps), and legs (quads, hamstrings, glutes) exercises to build strength, power, and endurance for combat sports. It’s designed to complement your MMA training without overloading your schedule. Give it a try, have fun, and enjoy the gains! 💪
Leg day
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Barbell Full Squat
3 sets - 10 reps
Romanian Deadlift
3 sets - 10 reps
Dumbbell Walking Lunges
3 sets - 12 reps
Lever Leg Extension
3 sets - 15 reps
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Standing Calf Raise
3 sets - 15 reps
Pull Day
Deadlift
4 sets - 12 reps
Reverse Grip Bent over Row
3 sets - 12 reps
EZ Barbell Curl
3 sets - 15 reps
Band face pull
3 sets - 15 reps
Dumbbell Hammer Curl
3 sets - 15 reps
Push Day
Bench Press
4 sets - 12 reps
Dumbbell Standing Overhead Press
3 sets - 12 reps
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Dumbbell Fly
3 sets - 15 reps
Lateral Raise
4 sets - 12 reps
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Triceps Pushdown
3 sets - 15 reps
Workouts in program
Leg day
5 Exercises
Pull Day
5 Exercises
Push Day
5 Exercises