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Boxing Strength Training Phase One
Sport
Advanced
Machine strength
Plan Details
The Boxing Strength Training Phase One routine by Fernandovlnt is a 5 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Improve boxing performance 50>60% of 1RPM last rep near failure one days rest in between.
Routine detail
Day 1
Phase One >Strength Training/ Full body
Est. 110 min
15 exercises
Medicine Ball Rotation
3 Sets x 8 Reps
Stationary Bike
1 Set
Barbell 1/2 Squat
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Decline Bench Leg Raise
3 Sets x 15 Reps
Barbell Rear Military Press
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Crunch
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Donkey Calf Raise
3 Sets x 20 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Day 2
Phase One>Boxing
Est. 107 min
11 exercises
Indoor Cycling
1 Set
Boxing
1 Set
Dumbbell Deep Push-Up
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Machine Inverted Row
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Decline Bench Weighted Twist
3 Sets x 10 Reps
Plank
3 Sets
Day 3
Phase one>Strength Training/Full body
Est. 110 min
17 exercises
Indoor Cycling
1 Set
Barbell Push Press Behind the Neck
3 Sets x 10 Reps
Kettlebell Step up
3 Sets x 10 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Cable High Pulley Tricep Extension
3 Sets x 10 Reps
Hack Calf Raise
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Cable External Rotation
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Cable Internal Rotation
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Decline Bench Knee Raise
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Day 4
Phase one>Boxing
Est. 108 min
11 exercises
Indoor Cycling
1 Set
Boxing
1 Set
Dumbbell Deep Push-Up
3 Sets x 10 Reps
Incline Push-Up Depth Jump
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Machine Inverted Row
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Decline Bench Weighted Twist
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Plank
3 Sets
Machine Ab Crunch
3 Sets x 10 Reps
Day 5
Phase One > Strength Training /Full Body
Est. 110 min
17 exercises
Indoor Cycling
1 Set
Barbell Military Press (Seated)
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Hack Calf Raise
3 Sets x 10 Reps
Smith Machine Upright Row
3 Sets x 10 Reps
Cable External Rotation
3 Sets x 10 Reps
Cable Internal Rotation
3 Sets x 10 Reps
Barbell Behind the Back Shrug
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
