2 week training program

Monday
1) shoulder press
2) chin ups
3) barbell curls
4) barbell squats
( 30 sec work each exercise with 20 sec of rest 4 to 6 round max)
( Weight should b selected by urself)

Tuesday
Kickboxing bag work (3 min×5rounds)
Burpees
Trx rows
Mountain climbers
Bicycle crunches
Plank jack
(30 sec work 10 sec rest in between exercise) 4 to 6 round max

Wednesday
Dumbbells push up
Barbell rows
Barbell clean n press
Barbell front squats
(Each exercise 12 to 15 reps max)
6 to 8 round of all exercise recommended ( select weight according to u)

Thursday
Wrestling workouts
1)Hip heist
2)sprawl
4)sprawl spin
5)wrestling footwork
6)tuck sprawl
(Perform each exercise 40 sec
20 sec rest in between) 4 to 6 round max
Finish with shadow shoot if possible
(Soft floor recommended)

Friday
Kickboxing bag work (3min×5 rounds)
1) barbell deadlift
2) pull ups
3) triceps extensions
4) plate snatch
(Each exercise 30 sec work 20 sec rest in between) 4 to 6 round max recommended

Saturday
Bjj workouts
1)mountain climbers
2)crunches with cross feet
3)hip thrust
4)forward roll
5) backward roll
6) mini push ups
7) triangle hip thrust
Perform each exercise 1 min work 20 sec rest in between exercise ) 5 to 6 round max