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This UFC Workout Program is designed for mixed martial artists and UFC fighters that have been in the sport of awhile and are looking to get totally shredded before their next fight. This routine is intense and builds tremendous strength as well as a ripped body. It utilizes periodization to lead up to your fight and incorporates 5 rounds of exercises, just like a fight. It is meant to get your muscles used to burning out so they are stronger and less likely to burnout during a fight. Though be warned, it is extreme, and should only be done by those that have been working out for awhile.
The 30 Day UFC Workout Program uses compound sets. You will have two heavy days for your upper body, two heavy days for you lower body and one lighter day that works the entire body. Upper body workouts will be on Mondays and Thursdays and Lower body workouts will be on Tuesdays and Fridays. The general body workout will be on Wednesday and be used as an active recovery.
Post Workout Nutrition
It is essential that you feed your body the right amounts of protein, carbs and fats after a workout. There is a very narrow window where your body demands these macro-nutrients or you negate the effects of the workout. Here’s a great article from expert nutritionist Mike Geary called Get a Leaner Hard-Body with Healthier Post Workout Nutrition.
If you want a more structured programs with tons of detailed videos and instructions, check out our Bodyweight Physique Academy.
How to do this workout program
You will need a timer or stopwatch. You will have 5 rounds of 5 minutes of exercises. In each round, you will not get a break but get a 1 minute break after each round. The routine should take you about 30 minutes to complete. Make sure you are keeping track of your reps (using the FREE downloadable routine below). Each time you do the exercise you should shoot for at least one more rep than you did previously. Do not get it in your head that you should be decreasing the reps because of fatigue. Always shoot for one more than you did previously, even if you have to stop for 2 or 3 seconds to crank out the last few reps.
Caution
One Week 4 you really should focus on decreasing your reps or doing an active recovery week (swimming, running, etc). Going into a fight with your muscles burned out is foolish. Give your muscles this week to recuperate and prepare for the fight. If you are doing this routine for general fitness, then have it! Crank out this last week as you’ve never done before!
Although you’re about to get into the workout, here are some
Suggested Tips From A Champion Fighter
UFC Workout Exercises
Upper body round- Mon/Thurs
Go through each of these exercises in rapid fire then take a one minute break at the end of the round. After the minute, jump back into it again.
3 Prong Pushup
Earthquake Pushup
Helicopter Exercise (30 seconds each side)
Cow Jumping over the Moon Exercise
Barbwire Pushup
1 minute break than do it again 4 more times
Lower Body Round- Tuesday/Friday
Go through each of these exercises in rapid fire then take a one minute break at the end of the round. After the minute, jump back into it again.
Hindu Squat
Bear Squat
Crazy Lunge
Falling Tower Exercise
Squat Thrusts Exercise
1 minute break than do it again 4 more times
General Workout Round- Wed
Go through each of these exercises in rapid fire then take a one minute break at the end of the round. After the minute, jump back into it again.
Wall Walks Exercise
Gracie Drill Exercise
Pyramid Exercise
Grass Hoppers Exercise
Dolphin Pushup
1 minute break than do it again 4 more times
And if you want to see how get abs and a body strong enough to “take a punch…”
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