8x8 Hypertrophy Routine (7 days)

Plan Details

The 8x8 Hypertrophy Routine (7 days) routine by SimonD is a 9 day workout plan. It is a advanced level plan to achieve cutting fitness goals.

Plan Description

This hypertrophy specific workout is to be done in conjunction with your MMA/ boxing/ muay thai trai... Read More

This hypertrophy specific workout is to be done in conjunction with your MMA/ boxing/ muay thai training to build strength, power and stamina. MMA training on day 2 and day 4 so no weight training those days (change for your MMA training days). Day 7 is either rest day, stretching/yoga or practice MMA training day (no weights!). Do abs session A and B once per week before or after training session. This should be performed as a circuit twice. Each training session is about 90-100 minutes in total (not including abs) providing you STRICTLY keep to 30 second rest periods. You will be burning about 800+ calories per session so fuel your body correctly. Correct form is everything so if you feel your form going, reduce weight however maintain those reps/sets. Don't go too light though, each rep must still be a challenge. By the last rep of the last set your body must be screaming "have mercy!!!" For every rep perform 3-1-1, e.g: benchpress/squat: lower over 3 sec, hold, raise quickly Neck weight training performed twice per week to improve clinch work. After weight training session, have about a 5 minute rest, perform some deep stretches (hold each for 30-60 seconds) and follow with some MMA practise training (e.g. pad work) Only perform this plan for 6-8 weeks. The 8x8 plan is tough on the muscles so have a week rest after this plan then repeat, or change to something else.