12 Week MMA Strength & Conditioning Program

Body Beast Body Beast Deluxe Core de Force Hammer and Chisel Insanity Asylum Insanity Asylum 2 Insanity Max 30 Les Mills Combat Les Mills Combat Ultimate Tapout XT

A mix of Body Beast, Hammer & Chisel, Asylum 1, 2, Max 30, Tapout XT, Combat, and Core De Force. There are several doubles in this program that can be done back to back or split to twice a day. The recovery/relief day is optional and can be used as a total rest day in desired or needed.

3 years ago by Hometownclassic at http://workoutscheduler.net

Week	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Week 1	Build LegsBody Beast ≅38 mins Build ShouldersBody Beast ≅38 mins	Combat 30 – Kick StartLes Mills Combat ≅32 mins 5 Minute Core on the FloorCore de Force ≅5 mins	Build Chest & TrisBody Beast ≅49 mins	HIIT 1 – PowerLes Mills Combat ≅32 mins 5 Minute Core on the FloorCore de Force ≅5 mins	Build Back & BisBody Beast ≅50 mins	Warrior 1 – Upper Body Blow OutLes Mills Combat Ultimate ≅26 mins 5 Minute Core on the FloorCore de Force ≅5 mins	Core de Force ReliefCore de Force ≅5 mins
Week 2	Bulk LegsBody Beast ≅41 mins	Tabata PowerInsanity Max 30 ≅30 mins Ab Attack:10Insanity Max 30 ≅10 mins	Bulk ChestBody Beast ≅30 mins Bulk BackBody Beast ≅29 mins	Cardio ChallengeInsanity Max 30 ≅30 mins Ab Attack:10Insanity Max 30 ≅10 mins	Bulk ShouldersBody Beast ≅35 mins Bulk ArmsBody Beast ≅36 mins	Tabata StrengthInsanity Max 30 ≅30 mins Ab Attack:10Insanity Max 30 ≅10 mins	PulseInsanity Max 30 ≅30 mins
Week 3	Build LegsBody Beast ≅38 mins Build ShouldersBody Beast ≅38 mins	Cross Core CombatTapout XT ≅46 mins Ultimate Abs XTTapout XT ≅16 mins	Tempo: Chest/TrisBody Beast Deluxe ≅53 mins	Plyo XTTapout XT ≅52 mins Ultimate Abs XTTapout XT ≅16 mins	Tempo: Back/BisBody Beast Deluxe ≅53 mins	Strength & Force UpperTapout XT ≅54 mins Ultimate Abs XTTapout XT ≅16 mins	Yoga XTTapout XT ≅51 mins
Week 4	Hammer PowerHammer and Chisel ≅40 mins	Speed & AgilityInsanity Asylum ≅45 mins 10 Min Ab ChiselHammer and Chisel ≅11 mins	Iso Speed HammerHammer and Chisel ≅24 mins	Back to coreInsanity Asylum ≅42 mins 10 Min Ab ChiselHammer and Chisel ≅11 mins	Hammer ConditioningHammer and Chisel ≅31 mins	StrengthInsanity Asylum ≅47 mins 10 Min Ab ChiselHammer and Chisel ≅11 mins	ReliefInsanity Asylum ≅24 mins
Week	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Week 5	Build LegsBody Beast ≅38 mins Build ShouldersBody Beast ≅38 mins	MMA PowerCore de Force ≅47 mins 5 Minute Core on the FloorCore de Force ≅5 mins	Build Chest & TrisBody Beast ≅49 mins	Power SculptCore de Force ≅37 mins 5 Minute Core on the FloorCore de Force ≅5 mins	Build Back & BisBody Beast ≅50 mins	MMA ShredCore de Force ≅37 mins 5 Minute Core on the FloorCore de Force ≅5 mins	Active RecoveryCore de Force ≅21 mins
Week 6	Bulk LegsBody Beast ≅41 mins	X TrainerInsanity Asylum 2 ≅50 mins Ab ShredderInsanity Asylum 2 ≅20 mins	Bulk ChestBody Beast ≅30 mins Bulk BackBody Beast ≅29 mins	Power LegsInsanity Asylum 2 ≅50 mins Ab ShredderInsanity Asylum 2 ≅20 mins	Bulk ShouldersBody Beast ≅35 mins Bulk ArmsBody Beast ≅36 mins	Back & 6-PackInsanity Asylum 2 ≅38 mins Ab ShredderInsanity Asylum 2 ≅20 mins	Off day stretchInsanity Asylum 2 ≅33 mins
Week 7	Build LegsBody Beast ≅38 mins Build ShouldersBody Beast ≅38 mins	Combat 45 – Power KataLes Mills Combat ≅45 mins 5 Minute Core on the FloorCore de Force ≅5 mins	Tempo: Chest/TrisBody Beast Deluxe ≅53 mins	HIIT 2 – Shock PlyoLes Mills Combat ≅30 mins 5 Minute Core on the FloorCore de Force ≅5 mins	Tempo: Back/BisBody Beast Deluxe ≅53 mins	Combat 60 – Extreme Cardio FighterLes Mills Combat ≅56 mins 5 Minute Core on the FloorCore de Force ≅5 mins	Active RecoveryCore de Force ≅21 mins
Week 8	Max Hammer StrengthHammer and Chisel ≅37 mins	MAX OUT CardioInsanity Max 30 ≅30 mins 10 Min Ab HammerHammer and Chisel ≅13 mins	Hammer PlyometricsHammer and Chisel ≅27 mins	MAX OUT PowerInsanity Max 30 ≅30 mins 10 Min Ab ChiselHammer and Chisel ≅11 mins	Total Body HammerHammer and Chisel ≅44 mins	MAX OUT StrengthInsanity Max 30 ≅30 mins 10 Min Ab ChiselHammer and Chisel ≅11 mins	PulseInsanity Max 30 ≅30 mins
Week	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Week 9	Build LegsBody Beast ≅38 mins Build ShouldersBody Beast ≅38 mins	Spawl & BrawlTapout XT ≅46 mins Ultimate Abs XTTapout XT ≅16 mins	Build Chest & TrisBody Beast ≅49 mins	Ripped ConditioningTapout XT ≅41 mins Ultimate Abs XTTapout XT ≅16 mins	Build Back & BisBody Beast ≅50 mins	Muay ThaiTapout XT ≅40 mins Ultimate Abs XTTapout XT ≅16 mins	Core de Force ReliefCore de Force ≅5 mins
Week 10	Bulk LegsBody Beast ≅41 mins	Speed & AgilityInsanity Asylum ≅45 mins Beast AbsBody Beast ≅10 mins	Bulk ChestBody Beast ≅30 mins Bulk BackBody Beast ≅29 mins	Vertical PlyoInsanity Asylum ≅39 mins Beast AbsBody Beast ≅10 mins	Bulk ShouldersBody Beast ≅35 mins Bulk ArmsBody Beast ≅36 mins	GamedayInsanity Asylum ≅60 mins OvertimeInsanity Asylum ≅10 mins	ReliefInsanity Asylum ≅24 mins
Week 11	Build LegsBody Beast ≅38 mins Build ShouldersBody Beast ≅38 mins	Power SculptCore de Force ≅37 mins 5 Minute Core on the FloorCore de Force ≅5 mins	Tempo: Chest/TrisBody Beast Deluxe ≅53 mins	MMA PlyoCore de Force ≅47 mins 5 Minute Core on the FloorCore de Force ≅5 mins	Tempo: Back/BisBody Beast Deluxe ≅53 mins	MMA ShredCore de Force ≅37 mins 5 Minute Core on the FloorCore de Force ≅5 mins	Active RecoveryCore de Force ≅21 mins
Week 12	Hammer PowerHammer and Chisel ≅40 mins	Upper EliteInsanity Asylum 2 ≅60 mins Ab ShredderInsanity Asylum 2 ≅20 mins	Max Hammer StrengthHammer and Chisel ≅37 mins	X TrainerInsanity Asylum 2 ≅50 mins Ab ShredderInsanity Asylum 2 ≅20 mins	Total Body HammerHammer and Chisel ≅44 mins	ChampionshipInsanity Asylum 2 ≅55 mins	Off day stretchInsanity Asylum 2 ≅33 mins

Notice This workout calendar is undertaken at your own risk. Please consult with a physician before starting any exercise program. Before creating or using a calendar contained within this site we would advise completing each programme in accordance with the calendars supplied with the original programme.

12 Week MMA Strength & Conditioning Program

More like this

16 Weeks of hell

Body beast 4 days/week

LIIFT4/Core De Force Hybrid

LIIFT4/Max 30 HYBRID MONTH 2

Body Beast/LIIFT4 Hybrid

Liift4 and Insanity Max 30