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This is a 6 day boxing routine based on increasing stamina, endurance, building muscle, strength and overall improving physical condition for boxing.
With this 6 day split you will be working out with weights for 3 days a week to build muscle and gain strength; followed by 3 days of cardio training for increasing endurance and stamina.
In the weight lifting splits you will spend 1 day to train only lower body, then splitting upper body and lower body then a final workout day training only upper body. This training style will help with an overall physical muscle building and proportional physique.
For each exercise you want to perform 4 to 5 sets per exercise. As you are looking to gaining muscle and endurance you want to keep your repetitions between 12 and 14 reps for each set.
*** Notes :
Stretching and warming up before working out is key to prevent injury.
As a boxer you do not want to bulk up in muscle as that will slow you down, you have want to have strength, speed and endurance to outlast your opponents.
Make sure with any boxing training that stay hydrated as boxing is a physically demanding sport.
Diet is also key for boxing training to make the clean and massive gains that you are looking for.
Yoga
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1x8 reps • 600s |
rest: 30s
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Indoor Cycling
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1x8 reps • 5s |
rest: 30s
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Barbell Side Bend
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3x8 reps |
rest: 0s
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Barbell Upright Row
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3x8 reps |
rest: 30s
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Barbell Curl
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3x8 reps |
rest: 30s
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Barbell Good Morning
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3x8 reps |
rest: 0s
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Barbell Bent-Over Row
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3x8 reps |
rest: 30s
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Barbell Lunge
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3x8 reps |
rest: 0s
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Barbell Standing Calf Raise
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3x8 reps |
rest: 30s
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Barbell Incline Bench Press
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3x8 reps |
rest: 0s
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3x8 reps |
rest: 30s
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Barbell Bench Press (Close Grip)
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3x8 reps |
rest: 30s
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Yoga
|
1x12 reps • 600s |
rest: 30s
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Elliptical Training
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1x12 reps |
rest: 30s
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Dumbbell Incline Fly
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3x8 reps |
rest: 0s
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Dumbbell Preacher Curl
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3x8 reps |
rest: 30s
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Dumbbell Shoulder Shrug
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3x8 reps |
rest: 0s
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Dumbbell Side Bend
|
3x8 reps |
rest: 0s
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Dumbbell Calf Raise
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 0s
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Dumbbell Seated One-Arm Tricep Extension
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3x8 reps |
rest: 0s
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Dumbbell Plie Squat
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3x8 reps |
rest: 30s
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Dumbbell Lateral Raise
|
3x8 reps |
rest: 0s
|
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Dumbbell Stiff-Leg Deadlift
|
3x8 reps |
rest: 30s
|
Yoga
|
1x12 reps • 600s |
rest: 30s
|
||
Indoor Cycling
|
1x8 reps |
rest: 30s
|
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Leverage Incline Chest Press
|
3x8 reps |
rest: 30s
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Leverage Machine Iso Row
|
3x8 reps |
rest: 30s
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Hack Squat
|
3x8 reps |
rest: 0s
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Hack Calf Raise
|
3x8 reps |
rest: 30s
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3x8 reps |
rest: 30s
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Leverage Machine High Row
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3x8 reps |
rest: 30s
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Machine Ab Crunch
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3x8 reps |
rest: 30s
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3x8 reps |
rest: 30s
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Machine Tricep Extension
|
3x8 reps |
rest: 30s
|
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Leverage Shoulder Press
|
3x8 reps |
rest: 30s
|
Yoga
|
1x16 reps • 600s |
rest: 30s
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Treadmill Running
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1x12 reps • 300s |
rest: 30s
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Jump Rope
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1x0 reps • 180s |
rest: 30s
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Bodyweight Squat
|
3x25 reps |
rest: 30s
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Jump Rope
|
1x0 reps • 180s |
rest: 30s
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3x12 reps |
rest: 30s
|
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Jump Rope
|
1x0 reps • 180s |
rest: 30s
|
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1x0 reps • 180s |
rest: 30s
|
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6x8 reps • 18900s |
rest: 30s
|
Yoga
|
1x16 reps • 900s |
rest: 30s
|
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Treadmill Running
|
1x12 reps • 300s |
rest: 30s
|
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Jump Rope
|
1x0 reps • 180s |
rest: 30s
|
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Push-Up
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3x25 reps • 180s |
rest: 30s
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Jump Rope
|
1x0 reps • 180s |
rest: 30s
|
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Bodyweight Squat
|
3x25 reps |
rest: 30s
|
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Jump Rope
|
1x0 reps • 180s |
rest: 30s
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1x0 reps • 180s |
rest: 30s
|
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5x16 reps • 1020s |
rest: 30s
|
Yoga
|
1x12 reps |
rest: 30s
|
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Treadmill Running
|
1x8 reps |
rest: 30s
|
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Jump Rope
|
1x0 reps |
rest: 30s
|
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Chin-Up
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3x12 reps |
rest: 30s
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Jump Rope
|
1x0 reps |
rest: 30s
|
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Bodyweight Squat
|
3x25 reps |
rest: 30s
|
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Jump Rope
|
1x0 reps |
rest: 30s
|
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1x12 reps |
rest: 30s
|
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6x16 reps |
rest: 30s
|
Yoga
|
1x12 reps |
rest: 30s
|
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Running
|
1x12 reps |
rest: 30s
|
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Barbell Bench Press (Close Grip)
|
1x12 reps |
rest: 30s
|
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Chin-Up
|
1x12 reps |
rest: 30s
|
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Barbell Squat
|
1x12 reps |
rest: 30s
|
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Weighted Side Bend
|
1x12 reps |
rest: 30s
|
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Barbell Good Morning
|
1x12 reps |
rest: 30s
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1x12 reps |
rest: 30s
|
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Barbell Overhead Tricep Extension
|
1x12 reps |
rest: 30s
|
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Barbell Shoulder Press
|
1x12 reps |
rest: 30s
|
Yoga
|
1x8 reps • 600s |
rest: 30s
|
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Treadmill Running
|
1x8 reps • 300s |
rest: 30s
|
||
Jump Rope
|
1x8 reps • 180s |
rest: 30s
|
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Pull-Up
|
3x12 reps |
rest: 30s
|
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Jump Rope
|
1x8 reps |
rest: 30s
|
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Hanging Leg Raise
|
3x12 reps |
rest: 30s
|
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Jump Rope
|
1x8 reps • 180s |
rest: 30s
|
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1x8 reps • 180s |
rest: 30s
|
|||
1x8 reps • 180s |
rest: 30s
|
|||
1x8 reps • 180s |
rest: 30s
|
|||
1x8 reps • 180s |
rest: 30s
|
|||
1x8 reps • 180s |
rest: 30s
|
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1x8 reps • 180s |
rest: 30s
|