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Boxing Training Program Workout

Author Max MooserFitness Level IntermediateType Sport Specific
Days in Plan 5 Days Rest Between Sets:
N/A Sports Specific
Duration40 Min per session


A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Arms
21s Exercise Picture 1. 21s
Sets: 3Reps: 12
Notes:DO NOT ROCK BODY
Concentration Curls Exercise Picture 2. Concentration Curls
Sets: 4Reps: 12
Push Up Exercise Picture 3. Push Up
Sets: 4Reps: 30
Standing E-Z Curl Bar | Standing Barbell Curl Exercise Picture 4. Standing E-Z Curl Bar | Standing Barbell Curl
Sets: 3Reps: 12
Day 2 - Abdominals
Air Bike Exercise Picture 1. Air Bike
Sets: 3Reps: 12
Crunches Exercise Picture 2. Crunches
Sets: 3Reps: 12
High to Low Woodchoppers Exercise Picture 3. High to Low Woodchoppers
Sets: 3Reps: 12
Jack Knives Exercise Picture 4. Jack Knives
Sets: 3Reps: 12
V-Up Exercise Picture 5. V-Up
Sets: 3Reps: 12
Day 3 - Legs
Front Squats Exercise Picture 1. Front Squats
Sets: 3Reps: 12
Leg Curl or Hamstring Curl Exercise Picture 2. Leg Curl or Hamstring Curl
Sets: 3Reps: 12
Leg Extension Exercise Picture 3. Leg Extension
Sets: 3Reps: 12
Day 4 - Chest
Bench Press Exercise Picture 1. Bench Press
Sets: 3Reps: 12
Wall Push Up Exercise Picture 2. Wall Push Up
Sets: 3Reps: 12
Dumbbell Flat Bench Chest Press Exercise Picture 3. Dumbbell Flat Bench Chest Press
Sets: 3Reps: 12
Dumbbell Flys Exercise Picture 4. Dumbbell Flys
Sets: 3Reps: 12
Push Up Exercise Picture 5. Push Up
Sets: 3Reps: 12
Day 4 - Neck
Shrugs Exercise Picture 1. Shrugs
Sets: 3Reps: 12
Upright Row Exercise Picture 2. Upright Row
Sets: 3Reps: 12
Day 4 - Shoulders
Bench Press Exercise Picture 1. Bench Press
Sets: 3Reps: 12
Push Up Exercise Picture 2. Push Up
Sets: 3Reps: 12
Dumbbell Flat Bench Chest Press Exercise Picture 3. Dumbbell Flat Bench Chest Press
Sets: 3Reps: 12
Day 5 - Cardio
Elliptical or Cross Trainer Exercise Picture 1. Elliptical or Cross Trainer
Duration: 15 Min Intensity: 65%

With this log you will be able to print off as many sheets as required to track this workout.

Boxing Training Program Basics

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