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Get a fighter’s physique: Workout 1

The first workout in this four-week program starts with exercises that hit your body from every angle to burn fat and build lean muscle.

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Plyo Pushup
franckreporter / Getty
Plyo Pushup
franckreporter / Getty

So you’ve watched Creed or seen Conor McGregor fight in the Octagon, and you’ve realized you want the shredded physique of a fighter. Just exercising every day should do it, right? Unfortunately, it’s not that simple.

For anyone except the most conditioned athlete, working out every day is actually a bad idea, as it can lead to overtraining. Fortunately, there’s a better way to shred your core and burn away excess fat—and it doesn’t involve living at the gym.

Instead, try our four-week, 12-workout plan designed to hit every part of your body. You’ll get the body you need to survive in a ring—without having to face off against a guy who wants to annihilate you with a rear-naked choke hold.

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Directions

Perform the exercise pairs (marked A and B) as alternating sets, resting the prescribed amount of time between each set. (So you’ll do one set of A, rest, then one set of B, rest again, and repeat for all the prescribed sets.) Perform the remaining exercises as straight sets, completing all the prescribed sets for one exercise before moving on to the next.

For more fighter workouts:

Check out the MMA training routine to get jacked and burn fat fast, the ultimate MMA endurance workout, and five savagely hard boxing workouts that’ll get you in fighting shape.

For a complete archive of our daily quick-hit routines, go to mensfitness.com/todaysworkout.

Routine

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Today's Workout

The Fighter's Physique Program: Day 1

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 4

Dumbbell Clean and Press

Equipment
Dumbbells
Sets
4
Reps
8
Rest
90-120 sec.
Exercise 2 of 4

Plyo Pushup

Equipment
No Equipment
Sets
4
Reps
6
Rest
30 sec.
Exercise 3 of 4

Face Pull

Equipment
Cable Machine
Sets
3
Reps
12
Rest
60-90 sec.
Exercise 4 of 4

Medicine Ball Rotational Throw

Equipment
Medicine Ball
Sets
3
Reps
8 (each side)
Rest
30 sec.
Exercise 5 of 4

Step forward and press punch with band

Equipment
Sets
3
Reps
12
Rest
60-90 sec.
Exercise 6 of 4

Farmer’s Walk

Equipment
Dumbbells
Sets
3
Reps
As long as possible
Rest
60-90 sec.
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