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Mar 8th 2023

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Boxing Strength And Boxing HITt*

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4 DAYS - Cutting - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Strength training for boxing using progressive overload, strength endurance principles every three weeks increase from 60 /70, 70/80 , 85/90 % of 1rm accordingly lower sets if load is to high adjust if you need to maintain a certain wieght class .

Workout 1 wks 1-3 13 exercises, 1 hr 56 mins

Indoor Cycling	1x0 reps	rest: 35s
Machine Shoulder Press	4x12 reps	rest: 35s
Machine Leg Press	3x15,12,12 reps	rest: 30s
Leverage Incline Chest Press	3x15,12,12 reps	rest: 30s
Leverage Chest Press	4x12 reps	rest: 35s
Cable Front Lat Pulldown (Close Grip)	3x15,12,12 reps	rest: 30s
Dumbbell Incline Curl	3x15,12,12 reps	rest: 30s
Cable Tricep Pushdown (Rope)	3x15,12,12 reps	rest: 30s
	3x15,12,12 reps	rest: 30s
Cable Internal Rotation	3x15,12,12 reps	rest: 30s
Cable External Rotation	3x15,12,12 reps	rest: 30s
Dumbbell Shoulder Shrug	3x15,12,12 reps	rest: 30s
Machine Ab Crunch	3x15,12,12 reps	rest: 30s

Workout 1 wks 3-6 16 exercises, 2 hrs 36 mins

Smith Machine Shoulder Press	4x20,15,12,12 reps	rest: 30s
Barbell Squat	4x20,15,12,12 reps	rest: 30s
Barbell Incline Bench Press	4x20,15,12,12 reps	rest: 30s
Barbell Bench Press	4x20,15,12,12 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	4x20,15,12,12 reps	rest: 30s
Dumbbell Incline Curl	4x20,15,12,12 reps	rest: 30s
Machine Leg Curl (Prone)	4x20,15,12,12 reps	rest: 30s
Cable Shoulder Extension	4x20,15,12,12 reps	rest: 30s
	4x20,15,12,12 reps	rest: 30s
Cable Internal Rotation	4x20,15,12,12 reps	rest: 30s
Cable External Rotation	4x20,15,12,12 reps	rest: 30s
Dumbbell Shoulder Shrug	4x20,15,12,12 reps	rest: 30s
	4x20,15,12,12 reps	rest: 30s
Decline Crunch	4x20,15,12,12 reps	rest: 30s
Cable Kneeling Crunch	4x20,15,12,12 reps	rest: 30s
Machine Ab Crunch	4x20,15,12,12 reps	rest: 30s

Workout 1wks 6-9 16 exercises, 1 hr 46 mins

Smith Machine Shoulder Press	4x10,8,8,6 reps	rest: 30s
Barbell Squat	4x10,8,8,6 reps	rest: 30s
Barbell Incline Bench Press	4x10,8,8,6 reps	rest: 30s
Barbell Bench Press	4x10,8,8,6 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	4x10,8,8,6 reps	rest: 30s
Dumbbell Incline Curl	4x10,8,8,6 reps	rest: 30s
Machine Leg Curl (Prone)	4x10,8,8,6 reps	rest: 30s
Cable Shoulder Extension	4x10,8,8,6 reps	rest: 30s
	4x10,8,8,6 reps	rest: 30s
Cable Internal Rotation	4x10,8,8,6 reps	rest: 30s
Cable External Rotation	4x10,8,8,6 reps	rest: 30s
Dumbbell Shoulder Shrug	4x10,8,8,6 reps	rest: 30s
	4x10,8,8,6 reps	rest: 30s
Decline Crunch	4x10,8,8,6 reps	rest: 30s
Cable Kneeling Crunch	4x10,8,8,6 reps	rest: 30s
Machine Ab Crunch	4x10,8,8,6 reps	rest: 30s

Workout 2 2 exercises, 1 hr 8 mins

	Boxing	1x0 reps	rest: 60s
	Push-Up	4x12 reps • 60s	rest: 35s

Workout 3 wks 1-3 12 exercises, 1 hr 47 mins

Indoor Cycling	1x0 reps	rest: 35s
Leverage Shoulder Press	3x15,12,12 reps	rest: 30s
Machine Leg Press	3x15,12,12 reps	rest: 30s
Machine Leg Extension	3x15,12,12 reps	rest: 30s
Calf Press On Leg Press	3x15,12,12 reps	rest: 30s
Leverage Incline Chest Press	3x15,12,12 reps	rest: 30s
Cable Cross-Over	3x15,12,12 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x15,12,12 reps	rest: 30s
Barbell Preacher Curl	3x15,12,12 reps	rest: 30s
Cable Shoulder Extension	3x15,12,12 reps	rest: 30s
Barbell Shrug	3x15,12,12 reps	rest: 30s
Machine Ab Crunch	3x15,12,12 reps	rest: 30s

Workout 3 wks 3-6 15 exercises, 2 hrs 35 mins

Dumbbell Seated Shoulder Press	4x20,15,12,12 reps	rest: 30s
Dumbbell Step-Up	4x20,15,12,12 reps	rest: 30s
Dumbbell Incline Bench Press	4x20,15,12,12 reps	rest: 30s
Machine Fly	4x20,15,12,12 reps	rest: 30s
Barbell Bent-Over Row	4x20,15,12,12 reps	rest: 30s
Barbell Curl	4x20,15,12,12 reps	rest: 30s
Barbell Stiff-Leg Deadlift	4x20,15,12,12 reps	rest: 30s
Barbell Tricep Extension (Supine)	4x20,15,12,12 reps	rest: 30s
Machine Seated Calf Raise	4x20,15,12,12 reps	rest: 30s
Barbell Shrug	4x20,15,12,12 reps	rest: 30s
Cable External Rotation	4x20,15,12,12 reps	rest: 30s
Cable Internal Rotation	4x20,15,12,12 reps	rest: 30s
Dumbbell Lateral Raise	4x20,15,12,12 reps	rest: 30s
Cable Kneeling Crunch	4x20,15,12,12 reps	rest: 30s
Machine Ab Crunch	4x20,15,12,12 reps	rest: 30s

Workout 3 wks 6-9 15 exercises, 2 hrs 35 mins

Dumbbell Seated Shoulder Press	4x20 reps	rest: 30s
Dumbbell Step-Up	4x20 reps	rest: 30s
Dumbbell Incline Bench Press	4x20 reps	rest: 30s
Machine Fly	4x20 reps	rest: 30s
Barbell Bent-Over Row	4x20 reps	rest: 30s
Barbell Curl	4x20 reps	rest: 30s
Barbell Stiff-Leg Deadlift	4x20 reps	rest: 30s
Barbell Tricep Extension (Supine)	4x20 reps	rest: 30s
Machine Seated Calf Raise	4x20 reps	rest: 30s
Barbell Shrug	4x20 reps	rest: 30s
Cable External Rotation	4x20 reps	rest: 30s
Cable Internal Rotation	4x20 reps	rest: 30s
Dumbbell Lateral Raise	4x20 reps	rest: 30s
Cable Kneeling Crunch	4x20 reps	rest: 30s
Machine Ab Crunch	4x20 reps	rest: 30s

Workout 4 1 exercises, 1 hr 1 min

Boxing

1x0 reps

rest: 60s

Workout 5 wks 1-3 13 exercises, 1 hr 57 mins

Indoor Cycling	1x0 reps	rest: 35s
Machine Leg Extension	3x15,12,12 reps	rest: 35s
Machine Seated Leg Curl	3x15,12,12 reps	rest: 35s
Calf Press On Leg Press	3x15,12,12 reps	rest: 35s
Leverage Chest Press	3x15,12,12 reps	rest: 35s
Leverage Incline Chest Press	3x15,12,12 reps	rest: 35s
Leverage Machine High Row	3x15,12,12 reps	rest: 35s
Cable Bicep Curl	3x15,12,12 reps	rest: 35s
Cable Tricep Pushdown (V-Bar)	3x15,12,12 reps	rest: 35s
Smith Machine Upright Row	3x15,12,12 reps	rest: 35s
Cable External Rotation	3x15,12,12 reps	rest: 35s
Cable Internal Rotation	3x15,12,12 reps	rest: 35s
Machine Ab Crunch	3x15,12,12 reps	rest: 35s

Workout 5 wks 3-6 17 exercises, 2 hrs 22 mins

Smith Machine Shoulder Press	4x15,12,12,10 reps	rest: 30s
Smith Machine Shrug	4x15,12,12,10 reps	rest: 30s
Barbell Lunge	4x15,12,12,10 reps	rest: 30s
Dumbbell Bench Press	4x15,12,12,10 reps	rest: 30s
Cable Seated Row	4x15,12,12,10 reps	rest: 30s
Barbell Wrist Curl (Posterior)	4x15,12,12,10 reps	rest: 30s
EZ Bar Curl (Reverse Grip)	4x15,12,12,10 reps	rest: 30s
Machine Leg Curl (Prone)	4x15,12,12,10 reps	rest: 30s
Smith Machine Bench Press (Close Grip)	4x15,12,12,10 reps	rest: 30s
Machine Calf Raise	4x15,12,12,10 reps	rest: 30s
Smith Machine Upright Row	4x15,12,12,10 reps	rest: 30s
Cable External Rotation	4x15,12,12,10 reps	rest: 30s
Cable Internal Rotation	4x15,12,12,10 reps	rest: 30s
Barbell Shrug	4x15,12,12,10 reps	rest: 30s
Machine Ab Crunch	4x15,12,12,10 reps	rest: 30s
Bench Weighted Decline Crunch	4x15,12,12,10 reps	rest: 30s
Weight Plate Russian Twist	4x15,12,12,10 reps	rest: 30s

Workout 5 wks 6-9 17 exercises, 2 hrs 5 mins

Smith Machine Shoulder Press	4x12,10,8,8 reps	rest: 30s
Smith Machine Shrug	4x12,10,8,8 reps	rest: 30s
Barbell Lunge	4x12,10,8,8 reps	rest: 30s
Dumbbell Bench Press	4x12,10,8,8 reps	rest: 30s
Cable Seated Row	4x12,10,8,8 reps	rest: 30s
Barbell Wrist Curl (Posterior)	4x12,10,8,8 reps	rest: 30s
EZ Bar Curl (Reverse Grip)	4x12,10,8,8 reps	rest: 30s
Machine Leg Curl (Prone)	4x12,10,8,8 reps	rest: 30s
Smith Machine Bench Press (Close Grip)	4x12,10,8,8 reps	rest: 30s
Machine Calf Raise	4x12,10,8,8 reps	rest: 30s
Smith Machine Upright Row	4x12,10,8,8 reps	rest: 30s
Cable External Rotation	4x12,10,8,8 reps	rest: 30s
Cable Internal Rotation	4x12,10,8,8 reps	rest: 30s
Barbell Shrug	4x12,10,8,8 reps	rest: 30s
Machine Ab Crunch	4x12,10,8,8 reps	rest: 30s
Bench Weighted Decline Crunch	4x12,10,8,8 reps	rest: 30s
Weight Plate Russian Twist	4x12,10,8,8 reps	rest: 30s