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Get a fighter’s physique: Workout 10

Get ready for the ring with this total-body workout routine designed to build up your endurance as you strengthen your muscles.

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Boxer Sparring
Peter Muller / Getty
Boxer Sparring
Peter Muller / Getty

When it comes to building muscle, you might assume that marathon sessions in the gym are the key to getting a physique like that of Conor McGregor or Michael Bisping. In reality, though, preparing to go the distance (or at least looking like you could go the distance) may actually be a product of shorter workouts, not longer ones.

The best way to train yourself for the ring is to do a series of high-intensity workouts with heavy weights. Shorter periods of intense exercise will actually increase muscle mass more than doing longer exercises. Our workout program to get a fighter’s physique was designed with this philosophy in mind.

Directions

Perform the rest of the exercises in order, with the exercises marked and A and B done as supersets. Remember to use the heaviest weight you can handle without overclocking your system.

For more fighter’s workouts

Check out the best punching bag workout, the MMA lower-body power workout, and the ultimate fighting fat-loss workout program.

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

Routine

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Today's Workout

Get a fighter's physique: Workout 10

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 7

Squat

Equipment
Squat Rack
Sets
5
Reps
5
Rest
90-120 sec.
Exercise 2 of 7

Jumping Lunge

Equipment
No Equipment
Sets
3
Reps
6 (each side)
Rest
30 sec.
Exercise 3 of 7

Face Pull

Equipment
Cable Machine
Sets
3
Reps
12
Rest
60-90 sec.
Exercise 4 of 7

Medicine Ball Woodchop

Equipment
Medicine Ball
Sets
4
Reps
6 (each side)
Rest
30 sec.
Exercise 5 of 7

Dumbbell Swing

Equipment
Dumbbells
Sets
2
Reps
12
Rest
60-90 sec.
Exercise 6 of 7

Wrist Curl

Equipment
Dumbbells
Sets
3
Reps
12
Rest
60-90 sec.
Exercise 7 of 7

Hindu Pushup

Equipment
No Equipment
Sets
3
Reps
10
Rest
60-90 sec.
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