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Boxing strength and endurance

AlexLockett

Jul 10th 2018

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Boxing strength and endurance

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4 DAYS - Sport Specific - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Sport specific for boxing with functional strength and explosive endurance

Day 1
Day 2
Day 3
Day 4

Legs 8 exercises, 51 mins

	Barbell Squat	3x8 reps	rest: 60s
	Machine Leg Press	3x8 reps	rest: 60s
	Machine Leg Extension	3x8 reps	rest: 60s
	Dumbbell Lunge	3x8 reps	rest: 60s
	Hack Squat	3x8 reps	rest: 60s
	Machine Hip Abduction	3x8 reps	rest: 60s
	Jump Squat	3x8 reps	rest: 60s
	Machine Seated Leg Curl	3x8 reps	rest: 60s

Chest, Shoulders,Back 8 exercises, 51 mins

	Barbell Bench Press	3x8 reps	rest: 60s
	Barbell Incline Bench Press	3x8 reps	rest: 60s
	Push-Up	3x8 reps	rest: 60s
	Machine Fly	3x8 reps	rest: 60s
	Cable Seated Row	3x8 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
	Dumbbell Lateral Raise	3x8 reps	rest: 60s
	Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s

Legs 8 exercises, 50 mins

	Bodyweight Lunge	3x8 reps	rest: 60s
	Jump Squat	3x8 reps	rest: 60s
	Mountain Climber	3x8 reps	rest: 60s
	Machine Single-Leg Extension	3x8 reps	rest: 60s
	Machine Single-Leg Press	3x8 reps	rest: 60s
	Barbell Speed Squat	3x8 reps	rest: 60s
	Machine Single-Leg Curl	3x8 reps	rest: 60s
	Split Jump	3x8 reps	rest: 60s

Chest, Back 8 exercises, 52 mins

	Barbell Deadlift	3x8 reps	rest: 60s
	Dumbbell One-Arm Row	3x8 reps	rest: 60s
	Barbell Romanian Deadlift	3x8 reps	rest: 60s
	Cable Seated Row	3x8 reps	rest: 60s
	Push-Up	3x8 reps	rest: 60s
	Dumbbell Pullover	3x8 reps	rest: 60s
	Dumbbell Bench Press	3x8 reps	rest: 60s
	Single-Leg Push-Up	3x8 reps	rest: 60s

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