My Plan

Four weeks of fundamentals — skill, power, and the engine to last the rounds.

🧰 Rope · Heavy bag · Speed bag

Six weeks to build a gas tank that doesn't quit — strength, power, and engine.

🧰 Kettlebell · Bike · Ropes

Circuits, intervals, and steps to strip fat while keeping your engine roaring.

🧰 Minimal · Bodyweight + rope

The art of eight limbs — kicks, knees, elbows, teeps, clinch, and roadwork.

🧰 Heavy bag · Pads · Rope

New to striking? Build clean hands, kicks, and conditioning from zero.

🧰 Heavy bag · Rope (optional)

Striking, grappling, and conditioning days — a complete mixed-martial-arts block.

🧰 Bag · Mat · Kettlebell

Takedowns, scrambles, and the grip and gas tank to drown opponents.

🧰 Mat · Pull-up bar · Rope

Brand new to the gym? Three full-body days on the big lifts. Add weight as you go.

🧰 Barbell · Dumbbells · Bench

The classic hypertrophy split. Six days, hit everything twice a week.

🧰 Full gym

Linear progression on the big lifts. +2.5 kg every completed week — get strong.

🧰 Barbell · Rack · Bench

No equipment, no excuses. Four weeks of pure bodyweight strength and control.

🧰 None · Pull-up bar helps

Zero equipment, low starting volume. Build the habit and the base at home.

🧰 None