30 Day MMA Workout Program

Written By: Todd Kuslikis
February 22, 2021


8156987 – mixed martial artists fighting

This MMA Workout Program is designed for mixed martial artists and MMA fighters that have been in the sport of a while and are looking to not only get totally shredded before their next fight, but also build the solid, lean muscle necessary to compete.

30 Day MMA Conditioning Plan

Now, if you’re an upcoming fighter — or just a fan of mixed martial arts — you know that it’s one of the toughest, most physically demanding sports out there. So if you want the strength and conditioning those elite athletes have, you’re going to need more than just a normal workout (don’t worry, this program doesn’t involve you taking any flying knees to the face or anything… that looks like it hurts way too much).

In fact, even though this is sure to be a truly intense workout, you still won’t need any heavy weights or fancy gym machines. Because if you’re trying to conquer an opponent using just your body, why would you train with anything other than that?

And this isn’t just our own philosophy: plenty of MMA fighters use a hefty amount of calisthenics in their training, including the most popular athlete in the sport, Conor McGregor. So if you’ve been looking for a hardcore, no-nonsense program to get you ready for your next fight (or you just want to look like that and leave the fighting to somebody else), look no further.

What to Expect from This Program

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. Be warned, though: it is an extreme program, and should only be done by those that have been working out for awhile. We rank this program as ‘advanced.’

The 30 Day MMA 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

The only equipment you’ll need in addition to your own bodyweight is a timer or stopwatch, as well as a standard chair for one of the exercises. You will have 5 rounds of 5 minutes of exercises. Within each round, you will not get a break; you will however get a 1 minute rest after each round. The routine should take you about 30 minutes to complete.

Knee health score 3

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.


This program is exhaustive, as you would expect any advanced program to be. So as it winds up, we’re going to pull back the reigns… just a bit.

On 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 (remember, the most important stage for the development of muscles is rest).

If you are doing this routine for general fitness, and you don’t have a fight looming, then have it! Crank out this last week as you’ve never done before!

Be sure to keep a water bottle handy. You are going to sweat A LOT and your body is going to need replenishment.

Although you’re about to get into the workout, here are some

Suggested Tips From A Champion Fighter 

MMA Workout Exercises

Upper body round — Mon/Thurs

Go through each of these exercises in rapid fire (no rest), then take a one minute break at the end of the round. After the minute, jump back into it again.

3-Prong Push Up

Earthquake Push Up

Helicopter Exercise (30 seconds each side)

Cow Jumping Over the Moon Exercise

Barbwire Push Up

1 minute break  

Repeat 4 more times

Lower Body Round- Tuesday/Friday

Go through each of these exercises in rapid fire (no rest), 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

Knee Health Score 2

Squat Thrusts Exercise

1 minute break

Repeat 4 more times

General Workout Round- Wed

Go through each of these exercises in rapid fire (no rest), 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 Push Up

1 minute break

Repeat 4 more times


And if you want to see how get abs and a body strong enough to “take a punch…”

Here you go. 



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