Boxing strength and endurance
Sport
Intermediate
Machine strength
Plan Details
The Boxing strength and endurance routine by AlexLockett is a 4 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Sport specific for boxing with functional strength and explosive endurance
Routine detail
Day 1
Legs
Est. 52 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Day 2
Chest, Shoulders,Back
Est. 51 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Day 3
Legs
Est. 50 min
8 exercises
Bodyweight Lunge
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Barbell Speed Squat
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Split Jump
3 Sets x 8 Reps
Day 4
Chest, Back
Est. 52 min
8 exercises
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Single-Leg Push-Up
3 Sets x 8 Reps
