Training Plan
Upper / Lower / Upper / Lower plus a fixed full-body day. Every muscle three times a week, heavy squat, bench, deadlift and overhead press. Gym first, MMA after, on Tuesday and Friday.
Push / Pull / Legs, twice through, six days. First pass heavy on squat, bench, deadlift and overhead press. Second pass volume. Gym first, MMA after, on Tuesday and Friday. Only run this on eight hours of sleep and a surplus.
Upper / Lower, twice a week. Every bodyweight move loaded with a backpack or dip belt. Holds size and pattern. Does not replace the gym. Gym first, MMA after, on Tuesday and Friday.
1Main barbell lifts stop one rep short. Every accessory takes its last set to failure. Safety bars on every squat.
2Rest is not optional. Compounds 2 to 3 min, isolation 60 to 90 s. Written per exercise below.
3Warm up the first lift with 3 to 4 ramping sets. Everything after it needs one feeler set at most.
4Every session, every week. A missed day is done the next day and the week shifts. Every sixth week halve the sets on everything and keep the weights.
Week
Mon
Lower A
Squat
Tue
Upper A
Bench
+ Grappling
Wed
Rest
Thu
Lower B
Deadlift
Fri
Upper B
Overhead
+ Striking
Sat
Full body
Volume
Sun
Rest
Sessions
1Monday
Lower A
Squat focus · about 70 min
| Exercise | Sets × reps | Rest |
|---|---|---|
| Back squat | 4 × 5 | 3 min |
| Romanian deadlift | 4 × 8 | 2 to 3 min |
| Dumbbell static lungesper leg | 3 × 10 | 2 min |
| Leg extension | 3 × 12 | 90 s |
| Lying leg curl | 3 × 12 | 90 s |
| Standing calf raise | 4 × 15 | 60 s |
2Tuesday · grappling after
Upper A
Bench focus · about 75 min
| Exercise | Sets × reps | Rest |
|---|---|---|
| Barbell bench press | 4 × 5 | 3 min |
| Weighted pull-ups | 4 × 6 to 8 | 2 to 3 min |
| Incline dumbbell press | 3 × 8 | 2 min |
| Chest-supported row | 3 × 10 | 2 min |
| Dumbbell shoulder press | 3 × 8 | 2 min |
| Dumbbell lateral raise | 3 × 15 | 60 s |
| Dips Supersetbodyweight | 3 × 10 | 60 s |
| Dumbbell curl Superset | 3 × 10 | 60 s |
Pull-ups: add weight as soon as bodyweight gives more than 8 clean reps. Curl and dips run as one superset with 60 s after the pair. MMA after: if the gap is under three hours, stop after the first four exercises.
3Thursday
Lower B
Deadlift focus · about 75 min
| Exercise | Sets × reps | Rest |
|---|---|---|
| Deadliftconventional or trap bar | 3 × 3 to 5 | 3 to 4 min |
| Back squatlighter, safety bars set | 3 × 8 | 2 to 3 min |
| Bulgarian split squatper leg | 3 × 8 | 2 min |
| Barbell hip thrust | 3 × 10 | 2 min |
| Seated leg curl | 3 × 12 | 90 s |
| Hanging leg raiseor loaded cable crunch | 3 × 10 to 12 | 60 s |
| Seated calf raise | 4 × 12 | 60 s |
Deadlift is the only lift under 5 reps. Keep it there. The second squat is a lighter set, not a second heavy day.
4Friday · striking after
Upper B
Overhead focus · about 80 min
| Exercise | Sets × reps | Rest |
|---|---|---|
| Barbell overhead press | 4 × 6 | 3 min |
| Pull-upsbodyweight, overhand | 3 × 8 to 10 | 2 min |
| Barbell row | 4 × 6 to 8 | 2 to 3 min |
| Weighted dips | 3 × 8 | 2 min |
| Cable fly | 3 × 12 | 90 s |
| Dumbbell lateral raise Superset A | 3 × 15 | 60 s |
| Face pull Superset A | 3 × 15 | 60 s |
| Hammer curl Superset B | 3 × 10 | 60 s |
| Overhead tricep extension Superset B | 3 × 10 | 60 s |
| Dead hangoverhand, to your limit | 2 × max | 90 s |
Two supersets: lateral raise with face pull, hammer curl with overhead extension. 60 s after each pair. Pull-ups: bodyweight here for clean reps, weighted on Tuesday. If the inside of your elbows aches, switch these to neutral grip.
5Saturday
Full body
Volume day · about 60 min
| Exercise | Sets × reps | Rest |
|---|---|---|
| Bulgarian split squatper leg | 3 × 8 | 2 min |
| Lying leg curl | 3 × 12 | 90 s |
| Dumbbell bench press | 3 × 10 | 2 min |
| Chest-supported row | 3 × 10 | 2 min |
| Dumbbell lateral raise Superset A | 3 × 15 | 60 s |
| Face pull Superset A | 3 × 15 | 60 s |
| Dumbbell curl Superset B | 3 × 12 | 60 s |
| Cable tricep pushdown Superset B | 3 × 12 | 60 s |
| Standing calf raise | 3 × 20 | 60 s |
| Weighted plank | 3 × 45 s | 60 s |
Same every week. Nothing you can get stuck in. Moderate loads: it sits before the rest day and two days before Monday's squats. Two supersets, 60 s after each pair. If you swap the quad exercise, log which one you did.
Week
Mon
Lower A
Pistol
Tue
Upper A
Push bias
+ Grappling
Wed
Rest
Thu
Lower B
Split squat
Fri
Upper B
Pull bias
+ Striking
Sat
Rest
Sun
Rest
Sessions
1Monday
Lower A
Pistol focus · about 60 min
| Exercise | Sets × reps | Rest |
|---|---|---|
| Pistol squatper leg, dumbbell held at chest | 4 × 6 | 2 to 3 min |
| Dumbbell Romanian deadlift | 4 × 8 | 2 to 3 min |
| Bulgarian split squatper leg | 3 × 8 | 2 min |
| Nordic curlor sliding leg curl | 3 × 8 | 90 s |
| Single-leg hip thrustper leg, dumbbell on hip | 3 × 10 | 90 s |
| Single-leg calf raiseper leg | 4 × 15 | 60 s |
| Weighted plank | 3 × 45 s | 60 s |
Pistols go first while you are fresh. Backpack hip thrusts are gone: single-leg with a dumbbell doubles the load per side.
2Tuesday · grappling after
Upper A
Push bias · about 70 min
| Exercise | Sets × reps | Rest |
|---|---|---|
| Dumbbell bench press | 4 × 8 | 2 to 3 min |
| Weighted pull-ups | 4 × 6 to 8 | 2 to 3 min |
| Incline dumbbell press | 3 × 10 | 2 min |
| Dumbbell rowper arm | 3 × 10 | 2 min |
| Seated dumbbell shoulder press | 3 × 8 | 2 min |
| Weighted dips | 3 × 8 | 2 min |
| Dumbbell lateral raise | 3 × 12 | 60 s |
| Lying dumbbell tricep extension | 3 × 10 | 60 s |
Loading: pull-ups and dips carry a backpack or dip belt from set one. Bodyweight-only sets are warm-ups.
3Thursday
Lower B
Split squat focus · about 60 min
| Exercise | Sets × reps | Rest |
|---|---|---|
| Bulgarian split squatper leg, heaviest dumbbells | 4 × 8 | 2 to 3 min |
| Dumbbell Romanian deadlift | 3 × 10 | 2 min |
| Dumbbell static lungesper leg | 3 × 10 | 2 min |
| Sliding leg curlor Nordic curl | 3 × 10 | 90 s |
| Dumbbell step-upper leg, knee height | 3 × 10 | 90 s |
| Single-leg calf raiseper leg | 4 × 20 | 60 s |
| Weighted crunchdumbbell on chest | 3 × 15 | 60 s |
Ceiling: home lower holds size and keeps the pattern. It does not replace squat and deadlift. Get to the gym for those.
4Friday · striking after
Upper B
Pull bias · about 70 min
| Exercise | Sets × reps | Rest |
|---|---|---|
| Weighted chin-upsunderhand | 4 × 6 to 8 | 2 to 3 min |
| Dumbbell rowper arm | 4 × 10 | 2 min |
| Dumbbell bench press | 3 × 8 | 2 min |
| Weighted close-grip push-upsbackpack | 4 × 10 | 90 s |
| Dumbbell shrug Superset A | 3 × 12 | 60 s |
| Rear delt fly Superset A | 3 × 15 | 60 s |
| Dumbbell curl Superset B | 3 × 12 | 60 s |
| Hammer curl Superset B | 3 × 8 | 60 s |
Old Sessions 1 and 4 were the same day. This replaces both: pull gets the heavy slot, chest and triceps still get their second exposure.
Week
Mon
Legs A
Squat
Tue
Push A
Bench
+ Grappling
Wed
Pull A
Pull-ups
Thu
Legs B
Deadlift
Fri
Pull B
Volume
+ Striking
Sat
Push B
Overhead
Sun
Rest
Sessions
1Monday
Legs A
Squat focus · about 70 min
| Exercise | Sets × reps | Rest |
|---|---|---|
| Back squat | 4 × 5 | 3 min |
| Romanian deadlift | 4 × 8 | 2 to 3 min |
| Dumbbell static lungesper leg | 3 × 10 | 2 min |
| Leg extension | 3 × 12 | 90 s |
| Lying leg curl | 3 × 12 | 90 s |
| Standing calf raise | 4 × 15 | 60 s |
2Tuesday · grappling after
Push A
Bench focus · about 65 min
| Exercise | Sets × reps | Rest |
|---|---|---|
| Barbell bench press | 4 × 5 | 3 min |
| Dumbbell shoulder press | 3 × 8 | 2 min |
| Incline dumbbell press | 3 × 8 | 2 min |
| Weighted dips | 3 × 8 | 2 min |
| Dumbbell lateral raise | 3 × 15 | 60 s |
| Cable tricep pushdown | 3 × 10 | 60 s |
3Wednesday
Pull A
Heavy pull · about 65 min
| Exercise | Sets × reps | Rest |
|---|---|---|
| Weighted pull-ups | 4 × 5 to 6 | 3 min |
| Dumbbell rowper arm | 4 × 8 | 2 min |
| Chest-supported row | 3 × 10 | 2 min |
| Face pull | 3 × 15 | 60 s |
| Hammer curl | 3 × 10 | 60 s |
| Dumbbell curl | 3 × 10 | 60 s |
Day after grappling. If grip and forearms are wrecked, swap this with Thursday and deadlift first.
4Thursday
Legs B
Deadlift focus · about 75 min
| Exercise | Sets × reps | Rest |
|---|---|---|
| Deadliftconventional or trap bar | 3 × 3 to 5 | 3 to 4 min |
| Leg pressor hack squat | 3 × 10 | 2 to 3 min |
| Bulgarian split squatper leg | 3 × 8 | 2 min |
| Barbell hip thrust | 3 × 10 | 2 min |
| Seated leg curl | 3 × 12 | 90 s |
| Hanging leg raiseor loaded cable crunch | 3 × 10 to 12 | 60 s |
| Seated calf raise | 4 × 12 | 60 s |
Squat Monday, deadlift Thursday. At least three days between the two heavy lower lifts in both directions.
5Friday · striking after
Pull B
Volume pull · about 70 min
| Exercise | Sets × reps | Rest |
|---|---|---|
| Chest-supported row | 4 × 10 | 2 min |
| Lat pulldown | 4 × 10 | 2 min |
| Pull-upsbodyweight | 3 × 8 | 2 min |
| Seated cable row | 3 × 12 | 90 s |
| Face pull Superset | 3 × 15 | 60 s |
| Rear delt fly Superset | 3 × 15 | 60 s |
| Incline dumbbell curl | 3 × 12 | 60 s |
| Hammer curl | 3 × 10 | 60 s |
Every muscle twice, every heavy lift once, about 20 hard sets per muscle per week. Sunday is the only rest day, so it is a rest day. Nothing else on it.
6Saturday
Push B
Overhead focus · about 70 min
| Exercise | Sets × reps | Rest |
|---|---|---|
| Barbell overhead press | 4 × 6 | 3 min |
| Incline dumbbell press | 4 × 10 | 2 min |
| Machine chest press | 3 × 10 | 2 min |
| Cable fly | 3 × 12 | 90 s |
| Dumbbell lateral raise Superset | 3 × 15 | 60 s |
| Overhead tricep extension Superset | 3 × 10 | 60 s |
| Dipsbodyweight, finisher | 3 × 12 | 60 s |
Notes
×3Weekly exposure
Every muscle three times a week. Squat, bench, deadlift and overhead press each get one heavy slot. Saturday's full-body day sits before the rest day, so nothing heavy has to recover from it.
×2Weekly exposure
Every muscle twice a week, about 20 hard sets each. Squat, bench, deadlift and overhead press each get one heavy slot on the first pass. The second pass is volume on machines and dumbbells.
×2Weekly exposure
Every muscle twice a week. Weighted pull-ups, chin-ups, dips and pistols are the heavy slots. Holds size and the movement patterns until you are back under a bar.
!Mixing the plans
A missed day is swapped for the matching home session the same week: Upper, Push or Pull for Upper, Lower or Legs for Lower. Gym and PPL are alternatives. Pick one, run it, never combine them in the same week.