Gym Weekly Training Plan
Monday – Chest + Battle Rope Finisher
Build upper-body pushing strength, then finish with high-intensity rope work and speed kicks.
- Bench press – 4 × 6–10
- Incline dumbbell press – 4 × 8–12
- Dips – 3 × AMRAP
- Cable fly or machine press (optional) – 3 × 12–15
- Slams – 5 × 30 seconds
- Rest – 30–45 seconds between rounds
- 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
Pulling strength first, then strongman-style conditioning with tyre flips or sled work.
- Pull-ups – 4 × AMRAP
- Barbell rows – 4 × 6–10
- Deadlifts – 3 × 4–6
- Lat pulldowns – 3 × 10–12
- 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
Heavy legs, strong core, then controlled technical kicking for precision and balance.
- 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
- Choose 2–3 movements × 3 rounds:
- • Plank
- • Hanging raises
- • Ab rollout
- 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
Shoulder strength and stability, then a fast burpee circuit for heart rate and toughness.
- Overhead press – 4 × 6–10
- Lateral raises – 3 × 12–15
- Rear delt flyes – 3 × 12–15
- Kettlebell halos – 2–3 × 10 each direction
- 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
Arm pump with supersets, then a short AMRAP to finish with lungs and grip working hard.
- 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
- 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
Strongman-style functional work, then power kicking rounds for explosiveness.
- 5 rounds × 6–8 flips
- Rest – 60–90 seconds
- 4–5 rounds × 40 metres
- Rest – 60 seconds
- 6–10 rounds × 20–40 m
- Walk back recovery
- 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
Ease off the load, restore joints and soft tissue, and prepare for the next week.
- 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.