30 Day UFC Workout Program

December 12, 2016

This UFC Workout Program is designed for mixed martial artists and UFC 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.

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 UFC 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 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.

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.

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.

Caution

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 

UFC 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

Squat Thrusts Exercise

1 minute break

Repeat 4 more times

UFC workout program lower body

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

ufc workout program general

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

Here you go. 

Show/Hide Comments (46 comments)
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46 Comments
  1. Stephen

    So, if I read this correctly, each exercise is done for 1 minute, counting your reps. And in the second round through, if you don’t do as many reps as the first time, you should add a few seconds onto the minute to be able to bust out a few more reps before moving on? So round one may be 5 minutes exactly, but round 2 could take longer if you slowed down.

    Reply
  2. Devon

    Good afternoon, I didn’t see this in the program or above, how many repetitions of each exercise before we take that one minute rest? Or is it one minute per exercise?

    Reply
  3. Ha Nguyen

    Hi, I just started this program and currently at week 2. However I’ve been noticing how my reps usually fluctuate between sets rather than increasing steadily like you suggested (1 more rep in the next set). For eg for 3 Prong Push-up I could do 40 for 1st set, 41 for 2nd set, but for the next exercises like Earthquake Push-up and Hindu Push-up my reps would start at 24 but then descend to 21 then come back at 24 or something.

    My muscle endurance is not at peak either, I usually had to take a breather (also to log my rep) between workout.

    This has left me really frustrated as I love to progress. Would you care to leave some advice? Thank you!

    Reply
    • Todd Kuslikis

      Hi Ha,

      That’s pretty normal. I’d recommend you having more rest between sets, and see if that does the trick. If it doesn’t, it’s perfectly OK, you’ll still be making progress day to day.

      Reply
  4. Juuso

    Hello, I am extremely thankful of what you are doing here.
    I found you six months ago and have since gained 10 kg! 55 -> 65 and RAISING !!! !! I have definitely gained some serious muscle and not a lot of fat.

    I know that I am nowhere near the level of this workout. Anyway I started this program last week but instead of 5 rounds I do 3-4. Hopefully one day I can do all 5 of them!

    – Juuso from Finland

    Reply
    • Todd Kuslikis

      Hi Juuso,

      That’s some great progress and a great start. Keep it up!

      – Todd

      Reply
  5. Johnathan Smith

    Todd,

    Great stuff you got here. I recently got into sparring and MMA with a older buddy who has retired from the sport. We train together about 3 times a week. I’m currently working out 6 days a week, but doing 8 reps of heavy weight per set to gain some strength. Would it be healthy to throw in this work out routine with lifting? I have a great diet and don’t mind waking up early. I’ve been contemplating having a morning session of something just like this, go through out my day, and then strength training at night. I used to do something similar, but got wicked shin splints and had to cut out the cardio. In your opinion, is that TOO much? I just figured that would cut down some body fat % pretty quick.

    Thanks!
    John

    Reply
    • Todd Kuslikis

      Hi Johnathan,

      It sounds like you may be overworking your body. I’d cut down on my training and rebuild the intensity while this time around being more aware of my body and how it’s reacting to all the stress.

      – Todd

      Reply
  6. Joven Astrologio

    Hi Todd. I am aspiring UFC fan and I want to be an MMA fighter. And I want to start training. What training can you offer for me for starter. Thanks!

    Joe

    Reply
    • Todd Kuslikis

      Hi Joe,

      I’m afraid we don’t offer specific MMA programs other than this. Can’t you find an MMA gym nearby?

      – Todd

      Reply
  7. E-Money

    I’ve been looking at your workouts for sometime now. I really excited to see how it turns out. Active person.I’m always looking for ways to challenge myself.. I’m going will going to take a couple of your routines all together.
    UFC fighter (morning)
    30 Day Body weight Beastmode (afternoons)
    Martial arts (evenings)..
    Hopefully I’ll remember to post in 30 Days!

    Reply
    • Todd Kuslikis

      I’d love to hear from you if you’re still alive by then 🙂

      – Todd

      Reply
  8. Treavor

    So I would do 3 prong push-ups for a minute then immediately go into the earthquake push-ups??

    Reply
  9. Sahil Asks

    Hey Todd,
    I have reduced over 3 % body fat in the last few months. Now I began with this workout but I practically can’t go beyond the third set. I wanted to ask if I can take a quick 10 second stop after each exercise(1 min)? Also , what exercises can I do to gain strength and endurance( I want to fight for school in junior mma)?

    Reply
  10. Luke

    Hi Todd,

    Looking forward to having a go at this workout.

    Wanted to ask, when doing the workout is it each exercise for 1 minute or do the exercise to fatigue?

    Reply
  11. cameron

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

    Reply
    • Todd Kuslikis

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

      Reply
  12. Abhishek

    hey Todd,

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

    Reply
  13. Erika Calzadilla

    I want to change my life.

    Reply
    • Todd Kuslikis

      In what way?

      Reply
  14. Samuel Hayyim

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

    Reply
    • Todd Kuslikis

      Yep, here you go: wall walks exercise.

      Reply
  15. Samuel Hayyim

    Do you just do each exercise 4 times?

    Reply
    • Todd Kuslikis

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

      Reply
  16. Max

    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?

    Reply
  17. Joram

    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?

    Sincerly,
    Joram G. Menzer

    Reply
    • Todd Kuslikis

      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!

      Todd

      Reply
  18. zeyad

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

    Reply
    • Todd Kuslikis

      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!

      Reply
  19. Isak Morris

    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,

    Isak

    Reply
    • Todd Kuslikis

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

      Reply
  20. Gunnar

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

    Reply
    • Todd Kuslikis

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

      Reply
  21. Jimmy

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

    Reply
    • Todd Kuslikis

      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.

      Todd

      Reply
  22. Jimmy

    what about the weekend?

    Reply
  23. dave

    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?

    Reply
    • Todd Kuslikis

      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!

      Todd

      Reply
  24. dave

    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,
    Dave

    Reply
    • Todd Kuslikis

      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: https://www.cutandjacked.com/The-Ultimate-Guide-To-Cutting

      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! 😉

      Todd

      Reply
  25. dave

    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 (https://www.gnc.com/product/index.jsp?productId=4033437) 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?

    Thanks

    Reply
    • Todd Kuslikis

      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.

      Todd

      Reply
  26. dave

    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?

    Reply
    • Todd Kuslikis

      Hi Dave,

      Thanks for the comment. I totally understand not wanting to look up all the exercises on Google. I put them all on a single page here.

      Or if you want a workout that you can just click play and follow along, here’ a great option
      Keep me updated on your progress.

      Todd

      Reply
  27. rufus penning

    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.

    Reply
    • Todd Kuslikis

      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!
      Todd

      Reply
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