Three week program, need feedback.

[xIanx]

Here is a little background information guys - My name is Ian Dawe, and I am a 25 year old professional mixed martial artist. I haven't had the best of luck finding fights at 135lbs and am looking to put on some size before getting back in the ring late november and competing at 145lbs again.

I am not too familiar with putting on size that is also functional. I was given a 3 week program by a friend of mine who competes as a professional strong man. Can you give this program a peek and maybe add in some tweaks here and there? Let me know what you think.

What am I missing? If you have a program you think would be better suited for my goals I am all ears!

Thanks in advance.

THE PROGRAM.

Day 1
Main lift: work to a max set of 3-5 reps
Week 1- Weighted chinup
Week 2- Overhead press
Week 3- Weighted dips

Lift 2: use a weight that will allow 10-12 reps
Week 1- Dumbbell floor presses
Week 2- Incline dumbbell press
Week 3- Flat bench dumbbell press

Lift 3: use a weight that will allow 12-15 reps
Week 1- Rear delt flyes
Week 2- Dumbbell rows
Week 3- Standing face pulls

Conditioning: Skip rope or light jog

Day 2
Do each exercise for 6-8 sets of 3 reps (rest 30-45 sec)
-Box jumps
-Lunge jumps
-Broad jumps

Weighted abs: pick 3 exercises and perform 2 sets of 10-12 reps
-Cable crunches
-Weighted situp
-Turkish get up
-Dumbbell side bend
-Hanging leg raise

Conditioning: Skip rope or light jog

Day 3
Do each med ball exercise for 6-8 sets of 3 reps (rest 30-45 sec)
-Med ball push (push as hard as you can and slam ball against a wall)
-Med ball slam on floor
-Med ball one hand over head explosive press

Do these exercises for 2 sets of max reps (resting for a max of 5 sec during set is ok)
-Push up (use feet on floor and then feet on bench)
-Pull up (use wide grip and then closer grip)

Fight Specific ab exercise (pick some ab exercises you like to do and do them for 3 sets of 15-20 reps)

Conditioning: Skip rope or light jog

Day 4
Main lift: work up to a max set of 3-5 reps
Week 1- Squat
Week 2- Lunge
Week 3- Dead lift

Lift 2: use a weight that will allow 10-12 reps
Week 1- Box step up
Week 2- Good morning
Week 3- Front squat

Lift 3: use a weight that will allow 12-15 reps
Week 1- Dumbbell deadlift
Week 2- Heavy dumbbell or kettlebell swings
Week 3- Overhead dumbbell squat

Conditioning: Skip rope or light jog

[xIanx]

Help a brother out!