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Matt Hughes Training Program

See how UFC fighter Matt Hughes trains.


  • Leg presses: three sets of 30, 40, and 50 reps using three 45-pound plates on each side.
  • Hughes begins his leg-press workouts two months before a fight and adds 10 reps to his last set each week, so by the week of the fight he’s performing 120 reps in the last set.


  • Sledgehammer swings: as many sets as possible of 10 swings on each side

  • Pullups: three sets of 12, 10, and 8 reps
  • Hammer strength row: four sets of 12, 10, 6, and 12 reps
  • Dumbbell row: four sets of 12, 10, 6, and 12 reps
  • Barbell or dumbbell shrug: four sets of 12, 10, 6, and 12 reps
  • Hughes trains a different body part each day but favors back workouts since MMA stresses the pulling muscles.

    See Also:
    The Ultimate Fighting Fat-Burning Workout
    Get into Fighting Shape

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