Workout Routine

MMA V2

by Dominic

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

Workouts

Workout 1

Back Squat

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

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

Back Squat

4 sets

romanian deadlift

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

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

romanian deadlift

3 sets

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 2.5 kg.

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

bulgarian split squat

3 sets

hip thrust

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

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

hip thrust

3 sets

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 2.5 kg.

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

Pallof Press

3 sets

Workout 2

Weighted Pull-Up

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

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

Weighted Pull-Up

4 sets

bench press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

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

bench press

3 sets

seated cable row

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

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

seated cable row

3 sets

overhead press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

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

overhead press

3 sets

ab wheel

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

ab wheel

3 sets

face pull

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.5 kg.

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

face pull

3 sets

Workout 3 (Optional)

trap bar deadlift

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

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

trap bar deadlift

4 sets

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 2 kg.

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

Dumbbell Swing

3 sets

Box Jump

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

Box Jump

3 sets

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 2.5 kg.

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

farmer's carry

3 sets