Workout Routines

Get a fighter's physique: Workout 12

Built both strength and stamina—and put the finishing touches on your physique—with this combat-inspired workout regimen.

Blend Images/John Fedele / Getty
Blend Images/John Fedele / Getty
Duration 30
Exercises 6
Equipment Yes

Building the body of a boxer or UFC fighter is tough enough. But if you want to really achieve the athletic capability of a pro fighter, you need to be willing to put in the time and effort to train your muscles and build up your stamina. When it comes to getting results, the best thing you can do is continue to push yourself and to stay consistent.

This is the last workout in our workout routine to get a fighter's physique, but feel free to repeat multiple weeks of this program from the beginning. Just remember to continue updating your rest periods, sets, reps, and total weights to keep building your body and athletic ability.


Perform each exercise in order, with the ones marked A and B being done as supersets. For weight, use the heaviest weight you can handle while still being able to complete all the sets.

For more fighting-inspired workouts

Check out the warrior body workout, the MMA body core workout, and the UFC workout program to get built like a fighter.

For a complete archive of our daily quick-hit routines, go to

Today's Workout Get a fighter's physique: Workout 12

Exercise 1.

Deadlift You'll need: Barbell How to
Deadlift  thumbnail
3 sets
10 reps
60-90 sec. rest

Exercise 2A.

Sprint You'll need: No Equipment How to
Man sprinting on track thumbnail
3 sets
15 sec. run / 45 sec. jog reps
30 sec. rest

Exercise 2B.

Chinup You'll need: Pullup Bar How to
Chinup thumbnail
3 sets
6 reps
60-90 sec. rest

Exercise 3A.

Dragon Flag You'll need: Bench How to
Dragon Flag thumbnail
3 sets
6 reps
60-90 sec. rest

Exercise 3B.

Single-Leg Romanian Deadlift You'll need: Dumbbells How to
Single-Leg Romanian Deadlift thumbnail
3 sets
8 reps
60-90 sec. rest

Exercise 4.

Wrist Curl You'll need: Dumbbells How to
How To Do A Wrist Curl thumbnail
2 sets
2 reps
60-90 sec. rest