Gym Weekly Training Plan

Gym Weekly Training Plan

Strength • Conditioning • Power • Kicks • Recovery

Monday – Chest + Battle Rope Finisher

Focus: Chest Strength
Finisher: Battle Ropes

Build upper-body pushing strength, then finish with high-intensity rope work and speed kicks.

Chest Strength
  • Bench press – 4 × 6–10
  • Incline dumbbell press – 4 × 8–12
  • Dips – 3 × AMRAP
  • Cable fly or machine press (optional) – 3 × 12–15
Battle Rope Finisher
  • Slams – 5 × 30 seconds
  • Rest – 30–45 seconds between rounds
Speed-Kick Finisher
  • Total time – 10 minutes
  • Roundhouse (fast snap)
  • Front kick (fast snap)
  • Work – 30 sec on / 30 sec off

Tip: Keep bar speed sharp and battle-rope rounds crisp. Don’t drag the finisher.

Tuesday – Back + Tyre / Sled Substitute

Focus: Back Strength
Conditioning: Tyre / Sled

Pulling strength first, then strongman-style conditioning with tyre flips or sled work.

Back Strength
  • Pull-ups – 4 × AMRAP
  • Barbell rows – 4 × 6–10
  • Deadlifts – 3 × 4–6
  • Lat pulldowns – 3 × 10–12
Tyre / Sled Work
  • 5 × 20 metres
  • Rest – 60–90 seconds between efforts

Tip: Keep your back tight and neutral on both deadlifts and tyre/sled work.

Wednesday – Legs + Technique Kicks

Focus: Leg Strength
Technique: Kicking

Heavy legs, strong core, then controlled technical kicking for precision and balance.

Leg Strength
  • Squats – 4 × 6–10
  • Reverse lunges – 3 × 10 each side
  • Romanian deadlifts – 3 × 8–10
  • Step-up squats – 3 × 8 each leg
  • Calf raises – 4 × 12–20
Core
  • Choose 2–3 movements × 3 rounds:
  • • Plank
  • • Hanging raises
  • • Ab rollout
Technique Kicks
  • Total time – 20 minutes
  • Slow chamber → slow extension → slow recoil
  • Focus – balance, precision, control

Tip: Treat the kicks like skill practice, not conditioning. Smooth and clean.

Thursday – Shoulders + Burpees Circuit

Focus: Shoulders
Conditioning: Burpees

Shoulder strength and stability, then a fast burpee circuit for heart rate and toughness.

Shoulder Strength
  • Overhead press – 4 × 6–10
  • Lateral raises – 3 × 12–15
  • Rear delt flyes – 3 × 12–15
  • Kettlebell halos – 2–3 × 10 each direction
Burpees Conditioning Circuit
  • 5 rounds:
  • • 10 burpees
  • • 10 push-ups
  • • 10 kettlebell swings
  • Rest – 45–60 seconds between rounds
  • Total time – ~10–12 minutes

Tip: Keep movement tight on the swings and burpees—quality over sloppy speed.

Friday – Arms + Conditioning

Focus: Arms
Finisher: 10-min AMRAP

Arm pump with supersets, then a short AMRAP to finish with lungs and grip working hard.

Arms (Supersets)
  • Superset 1: Barbell curls – 3 × 10 + Tricep pushdowns – 3 × 12
  • Superset 2: Hammer curls – 3 × 12 + Skullcrushers – 3 × 10
  • Superset 3 (pump): Cable curls – 3 × 15 + Rope extensions – 3 × 15
10-Min AMRAP
  • Set a timer for 10 minutes and repeat:
  • • 10 battle rope waves
  • • 10 push-ups
  • • 100 m run (or 150 m row)

Tip: Aim for consistent pacing each round instead of sprinting then dying.

Saturday – Functional + Power Kicks

Focus: Functional Strength
Power Kicking

Strongman-style functional work, then power kicking rounds for explosiveness.

Tyre Flips
  • 5 rounds × 6–8 flips
  • Rest – 60–90 seconds
Farmer’s Carries
  • 4–5 rounds × 40 metres
  • Rest – 60 seconds
Sprints / Hill Sprints
  • 6–10 rounds × 20–40 m
  • Walk back recovery
Power Kicking Session
  • Total time – 20–30 minutes
  • Spinning back kicks
  • Turning side kicks
  • Jump kicks
  • Heavy roundhouse
  • Rounds – 3 minutes work / 1 minute rest

Tip: Keep kicks powerful but controlled—land in balance every time.

Sunday – Recovery / Mobility

Focus: Recovery
Mobility

Ease off the load, restore joints and soft tissue, and prepare for the next week.

Recovery / Mobility
  • Stretching – 20–30 minutes
  • Hip mobility work
  • Light walk
  • Optional sauna / contrast shower

Tip: Don’t skip this day—recovery is when the gains actually lock in.

Repeat weekly. Adjust intensity based on your recovery and kicking load.