A 6 day routine based on two compound weight days and four days intense cardio. This workout is for intermediates. Novices should do a 12 week beginners routine first.
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
  • Training Level
  • Program Duration12 weeks
  • Days Per Week
  • Time Per Workout60-75 minutes
  • Equipment Required
    Barbell, Bodyweight, Dumbbells, Machines
  • Target Gender Male & Female
  • Workout PDF Download Workout

Workout Description

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
Exercise Sets Reps
Squats 4 15-20
Leg Press 4 15-20
Leg Curls 4 15-20
Calf Raises 5 15-20
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
Exercise Sets Reps
Bench Press 4 15-20
Incline Dumbbell Press 4 15-20
Exercise Sets Reps
Military Press 4 15-20
Dumbbell Press 4 15-20
Upright Rows 4 15-20
Shrugs 4 15-20
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

Thanks to Mike Kelly for submitting this Boxing/MMA workout.

Mohammed Almansoori
Posted on: Sun, 09/13/2020 - 03:41

How do I adjust this workout program so that I can lose fat?

M&S Team Badge
Posted on: Fri, 09/25/2020 - 16:19

Hey Mohammed - The saying "abs are made in the kitchen" is actually a very true statement. If you're wanting to lose fat, it's best to get your nutrition in check and on point. You can figure out your caloric needs using our BMR calculator: https://www.muscleandstrength.com/tools/bmr-calculator

Once you figure out your caloric needs, you can subtract 250-500 calories from that number and it will give you a good place to start for losing fat.

Posted on: Tue, 06/12/2018 - 15:34

I would do technique days before strength days. Technique, Strength, Cardio in that order.

Travis Streeter
Posted on: Mon, 06/29/2015 - 15:01

I think the volume is too high

Posted on: Tue, 06/13/2017 - 11:55

It's training endurance

Posted on: Sat, 04/04/2015 - 18:03

Would you recommend doing the excercises in order of how they are stated? Or a different way?

mohammad ali
Posted on: Fri, 03/20/2015 - 18:28

is it possible to do 5 minutes of bag work after weights workout or would i have to split the session 1 day weights 1 day bagwork

Adan G
Posted on: Mon, 03/02/2015 - 01:56

On the " sets" do you move up weight or stay on one weight for all four sets ?

Posted on: Wed, 02/04/2015 - 02:34

Hey I have Muay Thai/Kickboxing on Tuesdays and Thursdays. Could I push the Thursday weight training session to Friday?

Posted on: Sat, 08/02/2014 - 13:00

This is an excellent workout.
You get to work on and maintain your boxing and Martial Arts while building a good physique and strength.
I believe this is a program every bit as effective as P90X and it only cost your commitment.

Posted on: Thu, 07/31/2014 - 20:12

This workout seems every bit as good as say, P90X
Will you gain muscle from the two weekly weight sessions?

Posted on: Mon, 04/14/2014 - 07:52

I love these workouts i have done them all a cuple times im just getting back into the gym and always start out with something like this i wish there was more boxxing MMA workouts posted this seems to be the only one

Posted on: Sun, 04/13/2014 - 04:03

Hi steve, I practice kendo 2-3 times a week. I'm just wondering what the optimal rep range would be for me considering i don't want to bulk, as this would hinder my performance in combat. Im looking to tone, and add strength and endurance, would the 15-20 rep range be suitable for me?

Posted on: Thu, 04/03/2014 - 14:32

I currently do 4 days of MMA training, Mon, Tues, Thurs, Fri. Im looking for a well balanced gym routine. We do strength training in my gym which we do with bodyweight (pushups, situps, squats, etc) in 2 - 3 min rounds. i tried going to the gym but may have pushed to hard and was out of training for a day. this looks like doable with my schedule, but i want to target more muscle groups.

Any advice on picking up a gym routine?

J.C. Meiller
Posted on: Sun, 03/30/2014 - 17:44

What about biceps and forearms, should I add them in ? Also will this add more muscle mass as well as cut?

Posted on: Tue, 01/21/2014 - 04:24

I tried this workout it was good helped me cut up for a fight but u should practice ur punches and kick everyday

Posted on: Tue, 12/10/2013 - 14:13

This is a pretty good workout.
After completing 12 weeks and taking a week off to rest, what would the advanced version of this be?Would upping the weights and doing more rounds qualify?

Posted on: Thu, 12/05/2013 - 01:51

Hey mate, on the cardio/fight training days, can you be specific on what you mean by the striking, are the quick strikes and heavy strikes repetitive of the same motion or is it a mixture?

Chris Marshall
Posted on: Sat, 11/16/2013 - 11:33

Should i make any changes to the program if im training primarily for strength? ive been doing the workout for about 3 weeks now, and ive been looking up strength training tips such as not locking out, and applying the reverse pyramid which i have been doing in a 2 4 6 pattern, should anything be changed or taken out? thank you

Mohd. Kh
Posted on: Sat, 08/31/2013 - 04:22

This looks great .. but what about biceps ? this routine doesn't include biceps.

Rajib Ray
Posted on: Thu, 07/18/2013 - 13:25

in this chart there is nothing for biceps...

Posted on: Wed, 06/19/2013 - 18:28

Hi Steve,
I'm 18, 5'6.5" and have being workout out for 6 months now. I have managed to get my weight down to 74-76 kg from 88kg but their is still a long way to go. I can't manage to lose the rest. However do you think this workout along with a low calorie diet , I can lose another 5-10 kg . Please reply thanks. I have alot a excessive fat that brings down my confidence, cheers Elliot.

Posted on: Sun, 07/14/2013 - 21:10

As long as your diets in check this workout will definitely help you no matter if you're bulking, cutting, or recomping it really all comes down to diet. Remember it's 30% gym, 70% kitchen and outside of the gym.

Posted on: Tue, 06/18/2013 - 04:51

Hey just wanted to thank you guys Great Site! Full of information and the videos are real helpful. I seem to have forgotten a lot of exercises and they have been a big help.

Posted on: Sat, 05/04/2013 - 06:09

Horrible workout. Clearly not designed by someone training ANY martial arts. Too many bodybuilding esque isolation exercises. Waaaaay to much shoulder work especially AFTER benching !! Shrugs ??!?! Most useless exercise in the book? Any MMA fighter should be periodising ther workouts anyway as there's too much to do at once". As your sport requires FULL BODY MOVEMENTS, you should stick to olympic lifts + bench + pull ups + sprints.

Posted on: Sun, 07/14/2013 - 21:06

I train in mixed martial arts and I actually like the format. I just changed some exercises. Instead of incline press I do pullovers, then I do hang clean and press with face pulls and rotater cuff work. Also I alternate between squats and sumo deadlifts,. You are very correct about overworking the shoulders with all the punching involved and pushing and pulling involved with MA training. I've simply altered the workouts and kept the format and this it's actually turning out to be my favorite routine.

Posted on: Wed, 05/04/2016 - 13:46

Hi, how did you change the workout ?

Posted on: Thu, 04/11/2013 - 08:16

I'd started putting together a weight routine to go with my MMA training and I'm surprised how similar it is to this. What I was going for was based more on stronglifts / starting strength however, If you woulnd't mind giving opinions on it. It was one of the AxBxAxx style routines, with two of the x being martial arts training. So week 1 would be AmBmAxx week 2 BmAmBxx


Bulgarian Split Squat
Dumbbell Press
Dumbbell OHP

Dumbbell Row
PullUps / lat pulldown (depending on equipment)
Vertical Row

I was going for 4*6 reps at the moment with the aim of reaching a decent amount of weight purely for the strength aspect, and then once I've reached the max on the dumbbells (35kg, so not too far) switching to 2*12

Main reason I was going for heavy and low reps (strength range) is based on the MMA training being split into 3 parts (cardio, standing, ground) the cardi oinvolves a lot of endurance / high rep stuff, so I figured low rep strength in between would be a good balancing act.

I'm also doing cardio each morning, although only light.

So yeah, any comments on this?

Posted on: Mon, 04/01/2013 - 21:16

yes hi is this to much for a beginner starting to work out heavily? i am very active playing lacrosse football and mainly hockey. I play hockey nearly year round but need a workout i can do during the off season.

M&S Team Badge
Posted on: Wed, 04/03/2013 - 19:07

I would stick to a beginner routine, as the BIGGEST difference in my book between a beginner routine and the more advanced is form. Proper form is critical, as this not only can help prevent injuries, but you actually get more out of your workout with proper form. Additionally, you're giving your central nervous system time to adjust; jumping into a more advanced routine can cause problems.

Posted on: Tue, 03/26/2013 - 14:39

can i combine this routine with crossfit workout? tjis is how a week would be for me:
Monday and Wednesday crossfit, Tuesday and Thursday MMA/submission Friday,saturday and sunday is Weight Training (2 days, 1 rest day).

im training in classes in crossfit and mma thats why i have to do the Weight Training in the weekends.

Posted on: Mon, 03/04/2013 - 06:20

Really liked the routine. Will start tomorrow. Thanks for the article Thomas.

Posted on: Mon, 02/18/2013 - 16:12

I'm a boxer and looking to gain power and strength. This workout routine looks good but i don't know how much weight to lift? I walk around at 150-155 but i i fight at 145.

Nerry Perera
Posted on: Fri, 02/15/2013 - 09:53

Hey I'm 22 and I'm a Karate Player...But i recently started Weight Training... So I'm looking for a schedule... I have a schedule.. But I doubt that... Thank you.. :)

Posted on: Fri, 01/11/2013 - 12:39

Is there an advanced version of this workout? I really enjoy this format, and want to see if there are others like this.

Brad Pringle
Posted on: Fri, 01/04/2013 - 14:38

Im into kung fu and use this workout in the gym. I have class on tuesday and thursday.My weight days land on thursday. Now im wondering if i could switch that to a day earlier or later. that would be either wednesday or friday. Any suggestions?

Posted on: Sat, 12/29/2012 - 14:56

Ok I have three questions...
1) is the lifting portion all supersets?
2) how many weeks do I do this workout?
3) can I change some of the workout so I'm not doing the same thing every week?

Posted on: Wed, 12/12/2012 - 10:01

i have a question, i do mma and weight training, i just need advice outside the people i know. Im 170, all muscle on top i had chicken legs 4 months ago, and been doin legs after with my training. recently i got the on the scale i saw i was 180. i was amazed how much weight i had. i never passed 175 but always was below that. So wen i saw i was 180 i took all my clothin off and i saw i was 178. i was shcoked and happy i am t find out im gaining weight due to my metabilism. So my question, Since i do mma and weight training and i dont wana loose weight can you give me exact workout for people who wana get bigger with mma ? i do weight training some days 2 x a week some days, i do mma and few hours later i hit the gym. but i feel thats not gona help. so if u dont mind takin few mins of your time whats most efficient way to do it. btw i wana fite pro so i wana hit 185 and cut down to 170 if i can. thank you very much... oh yeah im takin nasm test ina 3-4 months aswell.

Posted on: Fri, 11/30/2012 - 06:09

This workout, while possibly effective for some enthusiasts lacks some of the major elements needed for the dynamics of mma. Firstly, I noticed that there are no mention of deadlifts, KB swings or olympic lifts. I would think that anyone of an intermediate level in martial arts would be ready for and require these lifts. It is imperative that "endurance" is not the main focus, as you are supplementing lifting with the cardio necessary for competition. I believe that strength and performance are the pillars of any combat sport. Hereby, your goals, reps and lifts should further this idea.

In short: not all the right exercises and too many sets of each. Burn out anyone? Overtraining much?

Posted on: Tue, 11/27/2012 - 12:46

Hi Steve,

For this workout can I interchange between the two different muscles that are being worked out and take a rest after I do one set. So for example I do squats then Pull ups, with no rest in between but take a rest after I do both. Then after I do four sets of that I move on to Leg press and lat pull downs, no rest inbetween but take a rest after i do one set of each and so on. I really like these workout but need to modify it to decrease the amount of time i spend in the gym. With a full time job i am also a student and try to train as much as i can.
Thank you

Posted on: Tue, 11/13/2012 - 23:44

good routine its working well for me tho on the cardio days i have either muay thai or bjj classes. think this is right doing alot of weight training days seems to mess me up a bit this hits what i need and improving my endurance and strength.
Amazing how many ppl do not seem to realise this is to help mma/boxing! not a bodybuilder routine. there is a lot of arm and ab questions but the truth is any one who has done any mma/boxing knows your arms and especially your abs, get a massive work out each class.(i`m starting to get a six pack just through muay thai!) :)

Posted on: Thu, 10/18/2012 - 10:23

I was just wondering what you can substitute for wide grip pull ups and the dips. I can only do maybe 3 of each and that is it. Thanks

Posted on: Mon, 10/08/2012 - 04:32

hi, i'm just wondering how you can do all the exercises for, let's say, back/leg/grip day at a 1.5 to 2 minute rest per interval?. it would take hours unless you cycle i assume?

Posted on: Wed, 10/03/2012 - 14:27

I have started muay thai 3 days a week wud this workout be good for me. Biceps are not included can i ad dat with the bak.

Ren Briskey
Posted on: Thu, 09/20/2012 - 22:17

Thats whats up.

Posted on: Mon, 09/10/2012 - 22:15

ive been working out for awhile and still havent found a routine i like alot that i can do at home, i was wonding if maybe someone could help me out and help me make one, im a 145 pounds looking to get cut and gain some muscle mass, i wanna work out my biceips,triceips,shoulders,chest,abs,back plus get some carido going im looking to do if for 4 days a week if someone would help i would really be thankful.

Jovante a
Posted on: Sun, 09/09/2012 - 00:40

Ok so I'm 5'10 and 140 pounds and thinkingabout joing laboxing what fighting style should I do to bulk up or should I do all of the fighting? I wanna. Be there four months only do you think I can at least get muscular and wider andthicker?

Posted on: Sun, 09/02/2012 - 14:39

Im 5'8" n 150 with honestly not a lot of muscle up top, being a stand up preferred guy i have a slim body. Im fighting at 135. Would this help me gain muscle n get a lil stockier while still dropping weight. Any recommendations would be great!

Posted on: Sun, 06/10/2012 - 15:07

hey Im 16 n wondering it their a age limit for these type of workout

Posted on: Thu, 05/03/2012 - 09:06

wouldnt this schedule lead to overtraining?