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Kovesh's Explosive Speed Focus

by Kovesh K.
2 athletes joined

Program Description

This is designed for me, try at your own risk. I'm not responsible for your injuries caused by this program. I'm focusing on becoming a super explosive boxer that is durable like a rhino and as fast as a cheetah. While maintaining my strength from bodybuilding consistently for nearly a year and powerlifting in high-school being barely an intermediate lifter.

Program Overview

  • Level
    Advanced
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    180 minutes
  • Created
    Jan 12, 2025 12:38
  • Last Edited
    Feb 02, 2025 06:51
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
7
20-
8-
5-
3-
1-100 reps
-
-
RPE 6-6.5
RPE 7-7.5
RPE 8-10
2
Romanian Deadlift (Barbell)
1
1
1
1
6
8-
5-
3-
1-100 reps
1-100 reps
-
-
RPE 6-6.5
RPE 7-7.5
RPE 8-10
3
Standing Calf Raise
1
1
1
1
6
8-
5-
3-
1-100 reps
1-100 reps
-
-
RPE 6-6.5
RPE 7-7.5
RPE 8-10
4
Footwork Side To Side Orthodox And Southpaw
7
10 reps
RPE 6
5
Footwork Foward And Back Orthodox And Southpaw
7
10 reps
RPE 6
6
Footwork Twist
7
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
8
1
1
20-
8-
5-
3-
-
-
RPE 6-6.5
RPE 7-7.5
2
Lateral Raise (Dumbbell)
1
1
7
5-
3-
8-
RPE 6-6.5
RPE 7-7.5
-
3
Rear Delt Fly (Dumbbell)
1
1
7
5-
3-
8-
RPE 6-6.5
RPE 7-7.5
-
4
Shrug (Barbell)
1
18
1
1
20-
8-
5-
3-
-
-
RPE 6-6.5
RPE 7-7.5
5
Punching Bag
21
10-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
7
20-
8-
5-
3-
1-
-
-
RPE 6-6.5
RPE 7-7.5
-
2
Incline Bench Press (Barbell)
1
1
1
1
7
20-
8-
5-
3-
1-
-
-
RPE 6-6.5
RPE 7-7.5
-
3
Overhead Tricep Extension (Dumbbell)
1
1
7
20-
8-
1-100 reps
-
RPE 7-7.5
-
4
Dip (Weighted)
1
1
7
5-
3-
1-
RPE 6-6.5
RPE 7-7.5
-
5
Shadow Boxing
21
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
1
1
7
20-
8-
5-
3-
1-
-
-
RPE 6-6.5
RPE 7-7.5
-
2
Bent Over Row (Barbell)
1
1
1
1
7
20-
8-
5-
3-
1-
-
-
RPE 6-6.5
RPE 7-7.5
-
3
Bicep Curl (Dumbbell)
1
1
1
8
8-
5-
3-
1-30 reps
-
RPE 6-6.5
RPE 7-7.5
-
4
Bicep Curl (EZ Bar)
1
1
2
7
8-
5-
3-
1-
-
RPE 6-6.5
RPE 7-7.5
-
5
Footwork Foward And Back Orthodox And Southpaw
7
10 reps
RPE 10
6
Footwork Side To Side Orthodox And Southpaw
7
8 reps
RPE 10
7
Footwork Twist
7
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dragon Fly
1
1
7
5-
3-
1-
RPE 6.5
RPE 7.5
RPE 10
2
V-Up
1
1
1
1
7
20-
8-
5-
3-
1-
-
-
RPE 6-6.5
RPE 7-7.5
-
3
Ab Wheel
1
1
7
8-
5-
1-
-
RPE 6-6.5
-
4
Shadow Boxing
21
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
21
10 reps
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
7 Sets
20-
8-
5-
3-
1-100 Reps
-
-
@6-6.5
@7-7.5
@8-10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Sets
8-
5-
3-
1-100 Reps
1-100 Reps
-
-
@6-6.5
@7-7.5
@8-10
3
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
6 Sets
8-
5-
3-
1-100 Reps
1-100 Reps
-
-
@6-6.5
@7-7.5
@8-10
4
Footwork Side To Side Orthodox And Southpaw
7 Sets
10 Reps
@6
5
Footwork Foward And Back Orthodox And Southpaw
7 Sets
10 Reps
@6
6
Footwork Twist
7 Sets
10 Reps
@6
Day 2
1
Seated Overhead Press (Barbell)
1 Set
8 Sets
1 Set
1 Set
20-
8-
5-
3-
-
-
@6-6.5
@7-7.5
2
Lateral Raise (Dumbbell)
1 Set
1 Set
7 Sets
5-
3-
8-
@6-6.5
@7-7.5
-
3
Rear Delt Fly (Dumbbell)
1 Set
1 Set
7 Sets
5-
3-
8-
@6-6.5
@7-7.5
-
4
Shrug (Barbell)
1 Set
18 Sets
1 Set
1 Set
20-
8-
5-
3-
-
-
@6-6.5
@7-7.5
5
Punching Bag
21 Sets
10-
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
7 Sets
20-
8-
5-
3-
1-
-
-
@6-6.5
@7-7.5
-
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
7 Sets
20-
8-
5-
3-
1-
-
-
@6-6.5
@7-7.5
-
3
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
7 Sets
20-
8-
1-100 Reps
-
@7-7.5
-
4
Dip (Weighted)
1 Set
1 Set
7 Sets
5-
3-
1-
@6-6.5
@7-7.5
-
5
Shadow Boxing
21 Sets
10 Reps
@10
Day 4
1
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
1 Set
7 Sets
20-
8-
5-
3-
1-
-
-
@6-6.5
@7-7.5
-
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
7 Sets
20-
8-
5-
3-
1-
-
-
@6-6.5
@7-7.5
-
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Sets
8-
5-
3-
1-30 Reps
-
@6-6.5
@7-7.5
-
4
Bicep Curl (EZ Bar)
1 Set
1 Set
2 Sets
7 Sets
8-
5-
3-
1-
-
@6-6.5
@7-7.5
-
5
Footwork Foward And Back Orthodox And Southpaw
7 Sets
10 Reps
@10
6
Footwork Side To Side Orthodox And Southpaw
7 Sets
8 Reps
@10
7
Footwork Twist
7 Sets
10 Reps
@10
Day 5
1
Dragon Fly
1 Set
1 Set
7 Sets
5-
3-
1-
@6.5
@7.5
@10
2
V-Up
1 Set
1 Set
1 Set
1 Set
7 Sets
20-
8-
5-
3-
1-
-
-
@6-6.5
@7-7.5
-
3
Ab Wheel
1 Set
1 Set
7 Sets
8-
5-
1-
-
@6-6.5
-
4
Shadow Boxing
21 Sets
10 Reps
@10
Day 6
1
Shadow Boxing
21 Sets
10 Reps
@10