People coming from MMA background can’t spend all day for weight lifting. ![]() Core or Leg: Any Ab exercise, reverse hyper-extensions, back raises, step-ups, lunges, one leg Bulgarian split squat, kettle-bell snatches, swings.PULL: Pull ups or chin ups, curls, dumbbell or barbell or machine rows, lat pull-down, band pull-aparts, face pulls.PUSH: Push-ups, dumbbell bench or incline press, dips, triceps extensions or triceps push-downs.But you should perform a total of 50-100 reps.įor example: ‘push’ could be 4 x 10 of DB bench and 4 x 10 of triceps push-downs for 80 total reps. You can do a deload in every second cycle if you feel like you need it.įor each workout, pick one or two exercises from each category and do a total of 50-100 reps.Based on your capacity you can add 2.5-5 kg. After every cycle add weight to the Training Max box.Spreadsheet will then automatically calculate your Training Maxes by taking 90% of your 1 Rep Max.Begin by filling 1 RM (1 Rep Max) in the yellow boxes.When you buy through links on our site, we may earn an affiliate commission at no extra cost to you. ![]() ![]() Just so you know, Dr Workout is reader-supported. Hey there! We hope you love our fitness programs and the products we recommend.
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