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30 Day UFC Workout Program

by Todd Kuslikis on October 04, 2011

ufc photo 150x150 30 Day UFC Workout Program30 Day Extreme UFC Workout Program

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.


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.



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!


Downloadable Routine

30 Day Extreme UFC Workout Plan 268x300 30 Day UFC Workout Program

Click Here to Download the FREE PDF Workout Guide

Click Here to Download the FREE Excel Workout Guide

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- Tues/Fri

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



  1. Posted February 14, 2012 at 3:04 pm

    It can also be referred to as the split schedule. However, this routine would help you to reap huge benefits at a very steady pace. As per this exercise your lower and upper body part gets involved in intense work-out. It would help you to lose weight quickly.

    • Posted February 14, 2012 at 3:27 pm

      HI Rufus,

      Yep, it’s def a split schedule. In terms of losing weight quickly, that’s going to be more associated with your diet. This UFC workout plan is more associated with building dynamic strength.

      Thanks for the comment!

  2. dave
    Posted April 9, 2012 at 2:21 am

    can you explain what each of the workouts are instead of just naming them? sorry im just too lazy to google each one of them individually. oh and how long are we doing each exercise for? and what about ab/ shoulder work outs?

  3. dave
    Posted June 14, 2012 at 11:22 pm

    Hi, its me again. I was just wondering, can icebaths make you sick/more likely to become sick? And while we’re on the topic, should I start taking creatine when I’m sick (i saw this in a video on youtube) if I was not previously on creatine? Can I workout if I’m on antibiotics? Is mega man sport ( a good supplement? When they say creatine precursor blend are they talking about actual creatine or something that would help my body produce more creatine?

    Oh, and does calcium loading help teenagers grow?


    • Todd Kuslikis
      Posted June 19, 2012 at 12:39 am

      Hi again Dave. Great to hear from ya.

      First off… no way!! Ice baths will not make you more sick. I’ve gone through long stretches of taking cold showers and ice baths and it only strengthens you. In TCM (Traditional Chinese Medicine) they would say that it strengthens your defensive chi.

      No, don’t take creatine while your sick. Give your body a strong dose of organic fresh vegetable juice and rest. That will be the best way for healing.

      I don’t know anything about the Mega man sport brand. Though be extremely cautious with supplements. Most don’t have what they say they have in them. Before you worry about a supplement, get your diet and workout regimen top notch. Then a supplement (multi, protien, omega-3) will be a great additional.

      I don’t really know much about calcium loading. Are you looking to get taller? Pretty sure that is pre-determined.

      Hope that helps.


  4. dave
    Posted June 19, 2012 at 10:38 pm

    Thanks, would you mind if I asked one last question?

    I’ve been working out alot and I’m developing muscles, but they feel soft and flabby even though they look solid. Is there a reason behind this? Should I do more reps to make them hard? Does having hard muscles even matter? Do hard muscles reflect muscle density and therefore power?

    Oh and I go to the weight room everyday so I’m stronger than alot of people even though I am smaller and have smaller arms. At the same time theres a tennis kid with arms that are litterally like twigs who never goes to the weight room who can beat me at arm wrestling. Does he have higher muscle density/ harder muscles than me? And how to I develope the power to become better at arm wrestling?

    Thanks again,

    • Todd Kuslikis
      Posted June 20, 2012 at 10:33 am

      Hi Dave,

      When your arm (for example is relaxed) your muscles will feel soft. It’s only when you flex them that they feel dense and hard. You may be referring to extra body fat that is making your arms look flabby. In this case you’ll need to get on a strict nutrition regimen to decrease your body fat and make your muscles look harder.

      Here’s a great article for you to read:

      In terms of arm wrestling: the more you strengthen the muscles that perform that motion (internal rotation) the better you will get. You could practice doing isometrics against a wall. That should help. And then of course challenge everyone you see! ;)


  5. dave
    Posted June 24, 2012 at 5:21 pm

    Sorry to bother you but something else came up. Basically this week I decided to go on 40 minute low intensity runs to burn body fat and its kind of working. I mean I dropped 6 pounds in a week with minimal effort and my abs are starting to come out. Theres only one problem. I’m losing more fat on my arms, back, and legs than on my abs. Is there a way I can specifically target my abs with cardio workouts?

    • Todd Kuslikis
      Posted June 24, 2012 at 7:53 pm

      Hey Dave,

      No bother at all. There is not a way of targetting your abs directly. This concept is called spot reducing and is a misconception of many people. You have to reduce your over all body fat percentage and then muscle definition will begin to come out.

      Also, I’m surprised that you’re losing that much weight from doing 40 min low intensity runs. I’m guessing there’s some change in your diet? High Intensity activity is MUCH better for reducing body fat than low intensity activity. Though that is great that you are getting out there and running… congratulations!

      What is your goal weight? And do you know your body fat percentage?

      Keep me posted!


  6. Jimmy
    Posted July 16, 2012 at 10:01 pm

    what about the weekend?

  7. Jimmy
    Posted July 16, 2012 at 10:03 pm

    I mean, you said which exercises to do on the weekdays but not the weekend. Which ones do we do on the weekend?

    • Todd Kuslikis
      Posted July 18, 2012 at 5:50 am

      Hi Jimmy,

      Great question. On the weekend you’ll need to allow your muscles to rebuild so I recommend taking it off.

      You could always do some active recovery like jogging or swimming.


  8. Gunnar
    Posted October 23, 2012 at 7:07 am

    So each exercize is 1 minute of total of 5 minutes?

    • Todd Kuslikis
      Posted October 23, 2012 at 8:03 am

      Yep, think of it as if you were in the ring.

  9. Isak Morris
    Posted December 20, 2012 at 3:28 am

    Hey Todd,

    I was wondering what your thoughts were on modifying this workout slightly. I like to do full body routines, so I was wondering if my work out could be the upper body round, rest a minute, then the lower body round, rest a minute, then the general round rest a minute, and then repeat this 2 more times. This would put the workout at around 50 min, but I’m fine with that. I then may add your 7 minute ab workout at the end. What are your thoughts?

    Thank you,


    • Todd Kuslikis
      Posted January 2, 2013 at 7:46 pm

      Isak this is a great idea! And it sounds really intense! Let me know how it goes for you!

  10. zeyad
    Posted January 25, 2013 at 1:14 pm

    Can you reupload the downloadable routine or say the reps please?

    • Todd Kuslikis
      Posted February 1, 2013 at 6:42 am

      Hi Zeyad, There are no set number of reps. You basically do each exercise for a minute then move on to the next one. Good luck!

  11. Joram
    Posted February 20, 2013 at 8:15 am

    Hi Todd

    I’ve done the routine once before, and really enjoyed it. Boy, is it intense! Well, thanks a lot for the great workout, but I was wondering what kind of warm-up you would recommend one doing before starting the routine?
    Also, I’m using it as a way to get fit for my upcoming soccer-season since it’s a great way to have both muscle and cardio workout.
    But does it make sense to do it for four weeks and then take one week of before the season starts or should it be – as your article says – three weeks and one week of?

    Joram G. Menzer

    • Todd Kuslikis
      Posted February 21, 2013 at 6:32 pm

      Hi Joram,

      Yes, that is exactly how I would do it. You will definitely want to take a week off before the season starts to let your muscles recoop. In terms of a warm up, 5 min of jumping jacks and jump rope is plenty.

      Good luck with the season! Let me know how it goes!


  12. Max
    Posted May 18, 2013 at 5:04 pm

    Hi Todd, I’m a young aspiring MMA fighter, and I love this workout in my training. Out of curiosity, what would you recommend for ab workouts?

  13. Samuel Hayyim
    Posted May 24, 2013 at 2:22 am

    Do you just do each exercise 4 times?

    • Posted May 25, 2013 at 12:16 pm

      Hey Samuel, do each exercise until full fatigue and then move on to the next exercise.

  14. Samuel Hayyim
    Posted May 24, 2013 at 2:32 am

    Hey todd do you have the wall walking exercise on your youtube page?

  15. Erika Calzadilla
    Posted May 28, 2013 at 1:23 pm

    I want to change my life.

  16. Abhishek
    Posted August 1, 2013 at 4:26 am

    hey Todd,

    wanted to tell you that the link to the downloadable routine is not working. Could you plz reload it. Thanx

  17. cameron
    Posted November 19, 2013 at 10:33 am

    Hey what do I need to do if I want to get cut out and toned

    • Posted November 21, 2013 at 7:18 pm

      Cut way back on the carbs. That’s one tip for ya.

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