I am a boxer/mma fighter. I dont compete yet but I center my training regimen around mma. My current lifting program is based on Mondays, Wednesdays, and Fridays. Right now I am trying to focus my lifting on strenght/mass gains. After about 6-8 weeks I am going to go back to ciruit weight training. Here is my curent weekly routine:
Front squats (4 sets x 8 reps)
Military press (4 sets x 8 reps)
Dumbell shoulder press (3 sets x 10 reps)
Upright rows (3 sets x 10 reps)
Close grip chin ups (3 sets x however many reps i can get out)
Barbell bench press (4 sets x 8 reps)
Bent over rows (4 sets x 8 reps)
Incline Dumbell Bench (4 sets x 8 reps)
Seated cable rows (3 sets x 10 reps)
Dumbell rows (3 sets x 10 reps)
Cable flys (3 sets x 10 reps)
Dips (3 sets x however many reps I can get)
Dead lifts (4 sets x 8 reps)
Dumbell shoulder press-single arm alternating (3 sets x 10 reps)
Good mornings (4 sets x 8 reps)
Twist curls (3 sets x 10 reps)
Supinated curls ( 3 sets x 10 reps)
Skull crushers (3 sets x 10 reps)
Pullups (3 sets x however many reps i can get)
On my off days, Tuesdays and Thursdays, I do my boxing/mma workout.
Heavybag with 16 oz gloves (4 rounds x 4 minutes with a minute rest in between each round)
Speed bag (3 rounds x 3 minutes with a minute rest between each round)
Reflex double end bag with 16 oz gloves (3 rounds x 3 minutes with a minute rest between each round)
Rest 3 minutes, then I do 3 sets of 10 pushups immediatly followed by pullups. Rest 1 minute between each set. I then do my abs for 3 sets. After I go straight to jumproping for 7 minutes. (Try to increase time by 30 seconds each session). I also try to spar on these days but I have to round up other people for that. So I dont get to spar as much as I would really like to.
All this seems long winded but I wanted to provide my exact workout for tips from other seasoned trainers. I am currently 6’2" and weigh 170 lbs. I would like to gain 15-20 pounds within the next 3 months. What I want to know is what I might be doing wrong and what I need to be doin in order to get my desired mass gains. On last thing, on the above weight lifting days my rest period for lifts of 4 sets x 8 reps is 1 min 30 seconds. And my rest period of lifts with 3 sets x 10 reps is only a minute.
Ive read alot on here and hopefully someone can steer me in the right direction (if im goin in the wrong one) in order to achieve the results I want. Thank you for any replies.