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Boxing
AUDIO TIP
Sport
Advanced
Body
Plan Details
The Boxing routine by brente is a 8 day workout plan. It is an advanced level plan to achieve sport fitness goals.
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.
Routine detail
Day 1
Barbell Strength Training
Est. 0 min
12 exercises
Yoga
1 Set
Indoor Cycling
1 Set
Barbell Side Bend
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Narrow Grip Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Day 2
Dumbbells Strength Training
Est. 0 min
12 exercises
Yoga
1 Set
Elliptical Training
1 Set
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Day 3
Machines Strength Training
Est. 0 min
12 exercises
Yoga
1 Set
Indoor Cycling
1 Set
Leverage Incline Chest Press
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Hack Calf Raise
3 Sets x 8 Reps
Hip Thrust Machine
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Leverage Preacher Curl Machine
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Day 4
Form Drills
Est. 0 min
9 exercises
Yoga
1 Set
Treadmill Running
1 Set
Jump Rope
1 Set
Bodyweight Squat
3 Sets x 25 Reps
Jump Rope
1 Set
Hanging Leg Rotation
3 Sets x 12 Reps
Jump Rope
1 Set
Boxing - Shadow Boxing
1 Set
Boxing - Form Drills
6 Sets
Day 5
Flash Combo Drills
Est. 0 min
9 exercises
Yoga
1 Set
Treadmill Running
1 Set
Jump Rope
1 Set
Push-Up
3 Sets x 25 Reps
Jump Rope
1 Set
Bodyweight Squat
3 Sets x 25 Reps
Jump Rope
1 Set
Boxing - Shadow Boxing
1 Set
Boxing - Flash Combo Drills
5 Sets
Day 6
Power Punches
Est. 0 min
9 exercises
Yoga
1 Set
Treadmill Running
1 Set
Jump Rope
1 Set
Chin-Up with Knee Raise
3 Sets x 12 Reps
Jump Rope
1 Set
Bodyweight Squat
3 Sets x 25 Reps
Jump Rope
1 Set
Boxing - Shadow Boxing
1 Set
Boxing - Power Punches
6 Sets
Day 8
[2023-06-20] Workout
Est. 0 min
10 exercises
Yoga
1 Set
Running
1 Set
Barbell Bench Press (Close Grip)
1 Set x 12 Reps
Chin-Up with Knee Raise
1 Set x 12 Reps
Barbell Squat
1 Set x 12 Reps
Weighted Side Bend
1 Set x 12 Reps
Barbell Good Morning
1 Set x 12 Reps
Boxing - Dumbbell Shadow Box
1 Set x 12 Reps
Barbell Overhead Tricep Extension
1 Set x 12 Reps
Barbell Shoulder Press
1 Set x 12 Reps
Day 9
Alternate Boxing
Est. 0 min
13 exercises
Yoga
1 Set
Treadmill Running
1 Set
Jump Rope
1 Set
Pull-Up
3 Sets x 12 Reps
Jump Rope
1 Set
Hanging Leg Raise
3 Sets x 12 Reps
Jump Rope
1 Set
Boxing - Shadow Boxing
1 Set
Boxing - Form Drills
1 Set
Boxing - Combo Drills
1 Set
Boxing - Small Punches Drill
1 Set
Boxing - Tabata Intervals Drill
1 Set
Boxing - Move with the Bag
1 Set
