Boxing Workout Plan

4 Weeks / 4 Days per Week / Intermediate

Boxing Workout Plan

Boxing Workout Plan

4 Weeks / 4 Days per Week / Intermediate

Boxing Workout Plan

4 Weeks / 4 Days per Week / Intermediate

  • Day 1
  • Day 2
  • Day 3
  • Day 4
Cardio & Core Boxing Workout

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Exercise Sets Distance Time Reps Weight Rest
Quads / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
Hamstrings / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
Groin / Beginner
1 sets, 00:00:30, 00:30 rest
1 00:00:30 00:30
--
--
1 sets, 21120.00 mi , 00:05:00
1 00:05:00 --:--
--
--
1 sets, 21120.00 mi , 00:02:00
1 00:02:00 --:--
--
--
1 sets, 21120.00 mi , 00:01:00, 01:30 rest
1 00:01:00 01:30
--
--
3 sets, 20 reps
3 20 -- --:--
--
--
3 sets, 20 reps, 01:00 rest
3 20 -- 01:00
--
--
3 sets, 20 reps
3 20 -- --:--
--
--
3 sets, 20 reps, 01:00 rest
3 20 -- 01:00
--
--
3 sets, 5 reps, 01:00 rest
3 5 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

Sprint 40 yards for one rep then walk back to the starting line and sprint 40 yards again for rep #2, etc. Look to improve each workout by reducing rest time and/or increasing reps. Don't cheat yourself. Perform each core abdominal exercise with proper form. Be sure to STRETCH after you have completed your workout. This is very important and will help in your recovery, prevent injury, and keep your muscles loose. Stretch for about 10 minutes.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Boxing is one of the most intense and exhausting sports, requiring peak physical fitness in order to become a successful boxer. This boxing workout schedule will increase strength, speed, power, quickness, and agility to mold your body into the perfect boxing physique. Even if your not an avi... more

Boxing is one of the most intense and exhausting sports, requiring peak physical fitness in order to become a successful boxer. This boxing workout schedule will increase strength, speed, power, quickness, and agility to mold your body into the perfect boxing physique.

Even if your not an avid boxer, but simply want to be in great shape for self defense or a better all around athlete then this plan is also for you.

What the Workout Contains

This boxing workout plan is comprised of four different workouts that are to be completed once a week. Conditioning and a strong core are critical for boxing and thus, this boxing routine has two days devoted to cardio and core development. The other two days are devoted to weight training to build strength and power.

Use Your Body

The majority of the weight training exercises in this boxing workout schedule consist of compound movements to incorporate your entire body and pack on the muscle as quickly as possible. And since the goal is strength for weight training, the reps are set at eight.

This means you should pick a weight where it is extremely hard to get eight reps. Then once you have gotten eight reps, increase the weight.

Seeing Results

Boxing fitness takes a lot of dedication and hard work. However, with the right boxing workout schedule you can rest assured that the results will be well worth the blood, sweat, and tears.

Complement this boxing workout with your skills training and you will be guaranteed to take on anyone who dares to challenge you. Start following the boxing workout plan today!

Upper-Body Boxing Workout

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Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
Traps / Beginner
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
Shoulders / Beginner
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 01:00
--
--
3 sets, 1 reps, 01:00 rest
3 1 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 20 reps
3 20 --:--
--
--
3 sets, 20 reps, 01:00 rest
3 20 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

Be sure to STRETCH after you have completed your workout. This is very important and will help in your recovery, prevent injury, and keep your muscles loose. Stretch for about 10 minutes.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Boxing is one of the most intense and exhausting sports, requiring peak physical fitness in order to become a successful boxer. This boxing workout schedule will increase strength, speed, power, quickness, and agility to mold your body into the perfect boxing physique. Even if your not an avi... more

Boxing is one of the most intense and exhausting sports, requiring peak physical fitness in order to become a successful boxer. This boxing workout schedule will increase strength, speed, power, quickness, and agility to mold your body into the perfect boxing physique.

Even if your not an avid boxer, but simply want to be in great shape for self defense or a better all around athlete then this plan is also for you.

What the Workout Contains

This boxing workout plan is comprised of four different workouts that are to be completed once a week. Conditioning and a strong core are critical for boxing and thus, this boxing routine has two days devoted to cardio and core development. The other two days are devoted to weight training to build strength and power.

Use Your Body

The majority of the weight training exercises in this boxing workout schedule consist of compound movements to incorporate your entire body and pack on the muscle as quickly as possible. And since the goal is strength for weight training, the reps are set at eight.

This means you should pick a weight where it is extremely hard to get eight reps. Then once you have gotten eight reps, increase the weight.

Seeing Results

Boxing fitness takes a lot of dedication and hard work. However, with the right boxing workout schedule you can rest assured that the results will be well worth the blood, sweat, and tears.

Complement this boxing workout with your skills training and you will be guaranteed to take on anyone who dares to challenge you. Start following the boxing workout plan today!

Cardio & Core Boxing Workout

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Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
Hamstrings / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
Groin / Beginner
1 sets, 00:00:30, 00:30 rest
1 00:00:30 00:30
--
--
1 sets, 21120.00 mi , 00:02:00
1 00:02:00 --:--
--
--
1 sets, 21120.00 mi , 00:02:00
1 00:02:00 --:--
--
--
1 sets, 00:02:00, 01:30 rest
1 00:02:00 01:30
--
--
3 sets, 20 reps
3 20 --:--
--
--
3 sets, 20 reps, 01:00 rest
3 20 01:00
--
--
3 sets, 20 reps
3 20 --:--
--
--
3 sets, 00:01:00, 01:00 rest
3 00:01:00 01:00
--
--
1 sets, 15840.00 mi ,
1 15840 mi --:--:-- --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

Try to complete your 3 miles as fast as you can. Time yourself and look to improve each workout. Don't cheat yourself. Perform each core abdominal exercise with proper form. Be sure to STRETCH after you have completed your workout. This is very important and will help in your recovery, prevent injury, and keep your muscles loose. Stretch for about 10 minutes.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Boxing is one of the most intense and exhausting sports, requiring peak physical fitness in order to become a successful boxer. This boxing workout schedule will increase strength, speed, power, quickness, and agility to mold your body into the perfect boxing physique. Even if your not an avi... more

Boxing is one of the most intense and exhausting sports, requiring peak physical fitness in order to become a successful boxer. This boxing workout schedule will increase strength, speed, power, quickness, and agility to mold your body into the perfect boxing physique.

Even if your not an avid boxer, but simply want to be in great shape for self defense or a better all around athlete then this plan is also for you.

What the Workout Contains

This boxing workout plan is comprised of four different workouts that are to be completed once a week. Conditioning and a strong core are critical for boxing and thus, this boxing routine has two days devoted to cardio and core development. The other two days are devoted to weight training to build strength and power.

Use Your Body

The majority of the weight training exercises in this boxing workout schedule consist of compound movements to incorporate your entire body and pack on the muscle as quickly as possible. And since the goal is strength for weight training, the reps are set at eight.

This means you should pick a weight where it is extremely hard to get eight reps. Then once you have gotten eight reps, increase the weight.

Seeing Results

Boxing fitness takes a lot of dedication and hard work. However, with the right boxing workout schedule you can rest assured that the results will be well worth the blood, sweat, and tears.

Complement this boxing workout with your skills training and you will be guaranteed to take on anyone who dares to challenge you. Start following the boxing workout plan today!

Lower-Body Boxing Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
--
Hamstrings / Intermediate
--
Quads / Expert
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 4

Be sure to STRETCH after you have completed your workout. This is very important and will help in your recovery, prevent injury, and keep your muscles loose. Stretch for about 10 minutes.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Boxing is one of the most intense and exhausting sports, requiring peak physical fitness in order to become a successful boxer. This boxing workout schedule will increase strength, speed, power, quickness, and agility to mold your body into the perfect boxing physique. Even if your not an avi... more

Boxing is one of the most intense and exhausting sports, requiring peak physical fitness in order to become a successful boxer. This boxing workout schedule will increase strength, speed, power, quickness, and agility to mold your body into the perfect boxing physique.

Even if your not an avid boxer, but simply want to be in great shape for self defense or a better all around athlete then this plan is also for you.

What the Workout Contains

This boxing workout plan is comprised of four different workouts that are to be completed once a week. Conditioning and a strong core are critical for boxing and thus, this boxing routine has two days devoted to cardio and core development. The other two days are devoted to weight training to build strength and power.

Use Your Body

The majority of the weight training exercises in this boxing workout schedule consist of compound movements to incorporate your entire body and pack on the muscle as quickly as possible. And since the goal is strength for weight training, the reps are set at eight.

This means you should pick a weight where it is extremely hard to get eight reps. Then once you have gotten eight reps, increase the weight.

Seeing Results

Boxing fitness takes a lot of dedication and hard work. However, with the right boxing workout schedule you can rest assured that the results will be well worth the blood, sweat, and tears.

Complement this boxing workout with your skills training and you will be guaranteed to take on anyone who dares to challenge you. Start following the boxing workout plan today!

172 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength
  • Lose Weight

Equipment Needed

  • Exercise Mat
  • Ab Roller
  • Barbell
  • Flat Bench
  • Dumbbells
  • Smith Machine
Show All
Boxing Workout Plan

172 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength
  • Lose Weight

Equipment Needed

  • Exercise Mat
  • Ab Roller
  • Barbell
  • Flat Bench
  • Dumbbells
  • Smith Machine
Show All