Boxing Strength Training

Workout Name : Boxing Strength Training

Shared By : JefitTeam VIP

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Sport Specific
Difficulty : Intermediate
Downloads / Views : 922 / 37369

Average Rating

59

Based upon 128 vote(s)

 

Description

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.

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Monday Workout
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 14 4 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 14 4 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 60 sec 14 5 Progress Chart

Lower Legs

Standing Barbell Calf Raise Standing Barbell Calf Raise 60 sec 14 5 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 14 4 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 14 4 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 14 4 Progress Chart

Forearms

Barbell Behind The Back Wrist Curl Barbell Behind The Back Wrist Curl 60 sec 15 3 Progress Chart

Back

Pull Ups Pull Ups 60 sec 14 3 Progress Chart
Tuesday Cardio/Practice
Muscle Exercise Name Timer Reps Sets Track

Cardio

Jump Rope Jump Rope 10 min - - Progress Chart

Cardio

Boxing Boxing 30 min - - Progress Chart

Cardio

Treadmill Running Treadmill Running 20 min - - Progress Chart
Wednesday Workout
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Lunge Barbell Lunge 60 sec 14 4 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 14 4 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 14 4 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 14 4 Progress Chart

Triceps

Barbell Triceps Extension Barbell Triceps Extension 60 sec 14 4 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 60 sec 14 4 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 60 sec 14 4 Progress Chart

Shoulders

Standing Military Press Standing Military Press 60 sec 14 4 Progress Chart

Triceps

Chest Dip Chest Dip 60 sec 14 3 Progress Chart
Thursday Cardio/Practice
Muscle Exercise Name Timer Reps Sets Track

Cardio

Jump Rope Jump Rope 10 min - - Progress Chart

Cardio

Boxing Boxing 30 min - - Progress Chart

Cardio

Treadmill Running Treadmill Running 20 min - - Progress Chart
Friday Cardio/Practice
Muscle Exercise Name Timer Reps Sets Track

Cardio

Jump Rope Jump Rope 10 min - - Progress Chart

Cardio

Boxing Boxing 30 min - - Progress Chart

Cardio

Treadmill Running Treadmill Running 20 min - - Progress Chart
Saturday Workout
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 14 4 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 14 4 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 60 sec 14 4 Progress Chart

Back

One Arm Dumbbell Row One Arm Dumbbell Row 60 sec 14 4 Progress Chart

Back

Back Extensions - Hyperextensions Back Extensions - Hyperextensions 60 sec 14 4 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 14 4 Progress Chart

Shoulders

Barbell Up Right Row Barbell Up Right Row 60 sec 14 4 Progress Chart

Forearms

Barbell Behind The Back Wrist Curl Barbell Behind The Back Wrist Curl 60 sec 15 3 Progress Chart

Back

Chin Up Chin Up 60 sec 14 3 Progress Chart
Sunday Rest