MMA Strength Training Program Monday Deadlift 4x5 Calf raise 4x12 Back extensions 4x10 superset Battle ropes 4x30s Tuesday Bench Press 4x5 Explosive push ups 4x12 Dips 4x10 Bridges 4x10 Wednesday Power cleans 4x5 Kettlebell swings 4x10 Turkish get ups 4x10 (5 for each side) L-sit 4xf Thursday Pendlay rows 4x8-10 Pull ups 4x10 Decline sit ups 4x15 Leg Raise 4x15 Friday Squat 4x5 Tibialis raise 4x10 Nordic Curls 4x10 superset Battle ropes 3x30s Saturday Overhead Press 4x5 Lateral raise 4x10 superset face pulls 4x10 Dead hangs 4xf Leg Twists 4x20 Sunday Twists 4x20