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BoostcampPNG

Hybrid / fighter

by Ubaldo J Duque Pacheco
2 athletes joined

Program Description

This workout plan is designed to improve your strength mobility and endurance to perform at your best if you train any kind of combat sports

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 19, 2024 11:47
  • Last Edited
    Nov 27, 2024 01:00
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
30 mins
RPE 6
3A
Pull-Up (Bodyweight)
3
10 reps
-
4A
Dip (Bodyweight)
3
10 reps
-
5
Abs Crunch (Bodyweight)
4
25 reps
-
6
Push Up
3
12 reps
-
7
Shadow Boxing
2
3 mins
-
8
Punching Bag
3
3 mins
-
9
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
30 mins
RPE 6
3A
Pull-Up (Bodyweight)
3
10 reps
-
4A
Dip (Bodyweight)
3
10 reps
-
5
Abs Crunch (Bodyweight)
4
25 reps
-
6
Push Up
3
12 reps
-
7
Shadow Boxing
2
3 mins
-
8
Punching Bag
3
3 mins
-
9
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
30 mins
RPE 6
3A
Pull-Up (Bodyweight)
3
10 reps
-
4A
Dip (Bodyweight)
3
10 reps
-
5
Abs Crunch (Bodyweight)
4
25 reps
-
6
Push Up
3
12 reps
-
7
Shadow Boxing
2
3 mins
-
8
Punching Bag
3
3 mins
-
9
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
30 mins
RPE 6
3A
Pull-Up (Bodyweight)
3
10 reps
-
4A
Dip (Bodyweight)
3
10 reps
-
5
Abs Crunch (Bodyweight)
4
25 reps
-
6
Push Up
3
12 reps
-
7
Shadow Boxing
2
3 mins
-
8
Punching Bag
3
3 mins
-
9
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
30 mins
RPE 6
3A
Pull-Up (Bodyweight)
3
10 reps
-
4A
Dip (Bodyweight)
3
10 reps
-
5
Abs Crunch (Bodyweight)
4
25 reps
-
6
Push Up
3
12 reps
-
7
Shadow Boxing
2
3 mins
-
8
Punching Bag
3
3 mins
-
9
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
30 mins
RPE 6
3A
Pull-Up (Bodyweight)
3
10 reps
-
4A
Dip (Bodyweight)
3
10 reps
-
5
Abs Crunch (Bodyweight)
4
25 reps
-
6
Push Up
3
12 reps
-
7
Shadow Boxing
2
3 mins
-
8
Punching Bag
3
3 mins
-
9
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
30 mins
RPE 6
3A
Pull-Up (Bodyweight)
3
10 reps
-
4A
Dip (Bodyweight)
3
10 reps
-
5
Abs Crunch (Bodyweight)
4
25 reps
-
6
Push Up
3
12 reps
-
7
Shadow Boxing
2
3 mins
-
8
Punching Bag
3
3 mins
-
9
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
30 mins
RPE 6
3A
Pull-Up (Bodyweight)
3
10 reps
-
4A
Dip (Bodyweight)
3
10 reps
-
5
Abs Crunch (Bodyweight)
4
25 reps
-
6
Push Up
3
12 reps
-
7
Shadow Boxing
2
3 mins
-
8
Punching Bag
3
3 mins
-
9
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
30 mins
RPE 6
3A
Pull-Up (Bodyweight)
3
10 reps
-
4A
Dip (Bodyweight)
3
10 reps
-
5
Abs Crunch (Bodyweight)
4
25 reps
-
6
Push Up
3
12 reps
-
7
Shadow Boxing
2
3 mins
-
8
Punching Bag
3
3 mins
-
9
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
30 mins
RPE 6
3A
Pull-Up (Bodyweight)
3
10 reps
-
4A
Dip (Bodyweight)
3
10 reps
-
5
Abs Crunch (Bodyweight)
4
25 reps
-
6
Push Up
3
12 reps
-
7
Shadow Boxing
2
3 mins
-
8
Punching Bag
3
3 mins
-
9
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
30 mins
RPE 6
3A
Pull-Up (Bodyweight)
3
10 reps
-
4A
Dip (Bodyweight)
3
10 reps
-
5
Abs Crunch (Bodyweight)
4
25 reps
-
6
Push Up
3
12 reps
-
7
Shadow Boxing
2
3 mins
-
8
Punching Bag
3
3 mins
-
9
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
30 mins
RPE 6
3A
Pull-Up (Bodyweight)
3
10 reps
-
4A
Dip (Bodyweight)
3
10 reps
-
5
Abs Crunch (Bodyweight)
4
25 reps
-
6
Push Up
3
12 reps
-
7
Shadow Boxing
2
3 mins
-
8
Punching Bag
3
3 mins
-
9
Stretching
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
1 reps
-
2
Floor Press (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 8
RPE 7
RPE 6.5
3
Incline Bench Press (Barbell)
4
12 reps
-
4
Standing Shoulder Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Wrist Curls
4
15 reps
-
7
Shadow Boxing
1
5 mins
-
8
Punching Bag
4
3 mins
-
9
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
1 reps
-
2
Floor Press (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 8
RPE 7
RPE 6.5
3
Incline Bench Press (Barbell)
4
12 reps
-
4
Standing Shoulder Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Wrist Curls
4
15 reps
-
7
Shadow Boxing
1
5 mins
-
8
Punching Bag
4
3 mins
-
9
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
1 reps
-
2
Floor Press (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 8
RPE 7
RPE 6.5
3
Incline Bench Press (Barbell)
4
12 reps
-
4
Standing Shoulder Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Wrist Curls
4
15 reps
-
7
Shadow Boxing
1
5 mins
-
8
Punching Bag
4
3 mins
-
9
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
1 reps
-
2
Floor Press (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 8
RPE 7
RPE 6.5
3
Incline Bench Press (Barbell)
4
12 reps
-
4
Standing Shoulder Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Wrist Curls
4
15 reps
-
7
Shadow Boxing
1
5 mins
-
8
Punching Bag
4
3 mins
-
9
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
1 reps
-
2
Floor Press (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 8
RPE 7
RPE 6.5
3
Incline Bench Press (Barbell)
4
12 reps
-
4
Standing Shoulder Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Wrist Curls
4
15 reps
-
7
Shadow Boxing
1
5 mins
-
8
Punching Bag
4
3 mins
-
9
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
1 reps
-
2
Floor Press (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 8
RPE 7
RPE 6.5
3
Incline Bench Press (Barbell)
4
12 reps
-
4
Standing Shoulder Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Wrist Curls
4
15 reps
-
7
Shadow Boxing
1
5 mins
-
8
Punching Bag
4
3 mins
-
9
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
1 reps
-
2
Floor Press (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 8
RPE 7
RPE 6.5
3
Incline Bench Press (Barbell)
4
12 reps
-
4
Standing Shoulder Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Wrist Curls
4
15 reps
-
7
Shadow Boxing
1
5 mins
-
8
Punching Bag
4
3 mins
-
9
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
1 reps
-
2
Floor Press (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 8
RPE 7
RPE 6.5
3
Incline Bench Press (Barbell)
4
12 reps
-
4
Standing Shoulder Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Wrist Curls
4
15 reps
-
7
Shadow Boxing
1
5 mins
-
8
Punching Bag
4
3 mins
-
9
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
1 reps
-
2
Floor Press (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 8
RPE 7
RPE 6.5
3
Incline Bench Press (Barbell)
4
12 reps
-
4
Standing Shoulder Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Wrist Curls
4
15 reps
-
7
Shadow Boxing
1
5 mins
-
8
Punching Bag
4
3 mins
-
9
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
1 reps
-
2
Floor Press (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 8
RPE 7
RPE 6.5
3
Incline Bench Press (Barbell)
4
12 reps
-
4
Standing Shoulder Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Wrist Curls
4
15 reps
-
7
Shadow Boxing
1
5 mins
-
8
Punching Bag
4
3 mins
-
9
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
1 reps
-
2
Floor Press (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 8
RPE 7
RPE 6.5
3
Incline Bench Press (Barbell)
4
12 reps
-
4
Standing Shoulder Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Wrist Curls
4
15 reps
-
7
Shadow Boxing
1
5 mins
-
8
Punching Bag
4
3 mins
-
9
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
1 reps
-
2
Floor Press (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 8
RPE 7
RPE 6.5
3
Incline Bench Press (Barbell)
4
12 reps
-
4
Standing Shoulder Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Wrist Curls
4
15 reps
-
7
Shadow Boxing
1
5 mins
-
8
Punching Bag
4
3 mins
-
9
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15 mins
-
2
Stretching
1
5 mins
-
3
Squat (Barbell)
3
12 reps
-
4
Goblet Squat
3
10 reps
-
5
Stiff Leg Deadlift
3
12 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Jump Squat
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15 mins
-
2
Stretching
1
5 mins
-
3
Squat (Barbell)
3
12 reps
-
4
Goblet Squat
3
10 reps
-
5
Stiff Leg Deadlift
3
12 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Jump Squat
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15 mins
-
2
Stretching
1
5 mins
-
3
Squat (Barbell)
3
12 reps
-
4
Goblet Squat
3
10 reps
-
5
Stiff Leg Deadlift
3
12 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Jump Squat
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15 mins
-
2
Stretching
1
5 mins
-
3
Squat (Barbell)
3
12 reps
-
4
Goblet Squat
3
10 reps
-
5
Stiff Leg Deadlift
3
12 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Jump Squat
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15 mins
-
2
Stretching
1
5 mins
-
3
Squat (Barbell)
3
12 reps
-
4
Goblet Squat
3
10 reps
-
5
Stiff Leg Deadlift
3
12 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Jump Squat
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15 mins
-
2
Stretching
1
5 mins
-
3
Squat (Barbell)
3
12 reps
-
4
Goblet Squat
3
10 reps
-
5
Stiff Leg Deadlift
3
12 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Jump Squat
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15 mins
-
2
Stretching
1
5 mins
-
3
Squat (Barbell)
3
12 reps
-
4
Goblet Squat
3
10 reps
-
5
Stiff Leg Deadlift
3
12 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Jump Squat
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15 mins
-
2
Stretching
1
5 mins
-
3
Squat (Barbell)
3
12 reps
-
4
Goblet Squat
3
10 reps
-
5
Stiff Leg Deadlift
3
12 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Jump Squat
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15 mins
-
2
Stretching
1
5 mins
-
3
Squat (Barbell)
3
12 reps
-
4
Goblet Squat
3
10 reps
-
5
Stiff Leg Deadlift
3
12 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Jump Squat
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15 mins
-
2
Stretching
1
5 mins
-
3
Squat (Barbell)
3
12 reps
-
4
Goblet Squat
3
10 reps
-
5
Stiff Leg Deadlift
3
12 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Jump Squat
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15 mins
-
2
Stretching
1
5 mins
-
3
Squat (Barbell)
3
12 reps
-
4
Goblet Squat
3
10 reps
-
5
Stiff Leg Deadlift
3
12 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Jump Squat
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15 mins
-
2
Stretching
1
5 mins
-
3
Squat (Barbell)
3
12 reps
-
4
Goblet Squat
3
10 reps
-
5
Stiff Leg Deadlift
3
12 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Jump Squat
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Walk
1
10 mins
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Landmine Press
3
10 reps
-
5
Med Ball Slam
3
10 reps
-
6
Barbell Row
3
12 reps
-
7
Neck Curl
3
10 reps
-
8
Decline Crunch
3
15 reps
-
9
Oblique Crunch
3
20 reps
-
10
Back Extension
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Walk
1
10 mins
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Landmine Press
3
10 reps
-
5
Med Ball Slam
3
10 reps
-
6
Barbell Row
3
12 reps
-
7
Neck Curl
3
10 reps
-
8
Decline Crunch
3
15 reps
-
9
Oblique Crunch
3
20 reps
-
10
Back Extension
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Walk
1
10 mins
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Landmine Press
3
10 reps
-
5
Med Ball Slam
3
10 reps
-
6
Barbell Row
3
12 reps
-
7
Neck Curl
3
10 reps
-
8
Decline Crunch
3
15 reps
-
9
Oblique Crunch
3
20 reps
-
10
Back Extension
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Walk
1
10 mins
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Landmine Press
3
10 reps
-
5
Med Ball Slam
3
10 reps
-
6
Barbell Row
3
12 reps
-
7
Neck Curl
3
10 reps
-
8
Decline Crunch
3
15 reps
-
9
Oblique Crunch
3
20 reps
-
10
Back Extension
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Walk
1
10 mins
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Landmine Press
3
10 reps
-
5
Med Ball Slam
3
10 reps
-
6
Barbell Row
3
12 reps
-
7
Neck Curl
3
10 reps
-
8
Decline Crunch
3
15 reps
-
9
Oblique Crunch
3
20 reps
-
10
Back Extension
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Walk
1
10 mins
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Landmine Press
3
10 reps
-
5
Med Ball Slam
3
10 reps
-
6
Barbell Row
3
12 reps
-
7
Neck Curl
3
10 reps
-
8
Decline Crunch
3
15 reps
-
9
Oblique Crunch
3
20 reps
-
10
Back Extension
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Walk
1
10 mins
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Landmine Press
3
10 reps
-
5
Med Ball Slam
3
10 reps
-
6
Barbell Row
3
12 reps
-
7
Neck Curl
3
10 reps
-
8
Decline Crunch
3
15 reps
-
9
Oblique Crunch
3
20 reps
-
10
Back Extension
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Walk
1
10 mins
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Landmine Press
3
10 reps
-
5
Med Ball Slam
3
10 reps
-
6
Barbell Row
3
12 reps
-
7
Neck Curl
3
10 reps
-
8
Decline Crunch
3
15 reps
-
9
Oblique Crunch
3
20 reps
-
10
Back Extension
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Walk
1
10 mins
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Landmine Press
3
10 reps
-
5
Med Ball Slam
3
10 reps
-
6
Barbell Row
3
12 reps
-
7
Neck Curl
3
10 reps
-
8
Decline Crunch
3
15 reps
-
9
Oblique Crunch
3
20 reps
-
10
Back Extension
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Walk
1
10 mins
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Landmine Press
3
10 reps
-
5
Med Ball Slam
3
10 reps
-
6
Barbell Row
3
12 reps
-
7
Neck Curl
3
10 reps
-
8
Decline Crunch
3
15 reps
-
9
Oblique Crunch
3
20 reps
-
10
Back Extension
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Walk
1
10 mins
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Landmine Press
3
10 reps
-
5
Med Ball Slam
3
10 reps
-
6
Barbell Row
3
12 reps
-
7
Neck Curl
3
10 reps
-
8
Decline Crunch
3
15 reps
-
9
Oblique Crunch
3
20 reps
-
10
Back Extension
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Walk
1
10 mins
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Landmine Press
3
10 reps
-
5
Med Ball Slam
3
10 reps
-
6
Barbell Row
3
12 reps
-
7
Neck Curl
3
10 reps
-
8
Decline Crunch
3
15 reps
-
9
Oblique Crunch
3
20 reps
-
10
Back Extension
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
30 mins
-
3
Shadow Boxing
2
3 mins
-
4
Punching Bag
5
3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
30 mins
-
3
Shadow Boxing
2
3 mins
-
4
Punching Bag
5
3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
30 mins
-
3
Shadow Boxing
2
3 mins
-
4
Punching Bag
5
3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
30 mins
-
3
Shadow Boxing
2
3 mins
-
4
Punching Bag
5
3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
30 mins
-
3
Shadow Boxing
2
3 mins
-
4
Punching Bag
5
3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
30 mins
-
3
Shadow Boxing
2
3 mins
-
4
Punching Bag
5
3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
30 mins
-
3
Shadow Boxing
2
3 mins
-
4
Punching Bag
5
3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
30 mins
-
3
Shadow Boxing
2
3 mins
-
4
Punching Bag
5
3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
30 mins
-
3
Shadow Boxing
2
3 mins
-
4
Punching Bag
5
3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
30 mins
-
3
Shadow Boxing
2
3 mins
-
4
Punching Bag
5
3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
30 mins
-
3
Shadow Boxing
2
3 mins
-
4
Punching Bag
5
3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
30 mins
-
3
Shadow Boxing
2
3 mins
-
4
Punching Bag
5
3 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Stretching
1 Set
5 mins
-
2
Run
1 Set
30 mins
@6
3A
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
4A
Dip (Bodyweight)
3 Sets
10 Reps
-
5
Abs Crunch (Bodyweight)
4 Sets
25 Reps
-
6
Push Up
3 Sets
12 Reps
-
7
Shadow Boxing
2 Sets
3 mins
-
8
Punching Bag
3 Sets
3 mins
-
9
Stretching
1 Set
10 mins
-
Day 2
1
Conditioning Circuit
1 Set
1 Reps
-
2
Floor Press (Dumbbell)
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@8
@7
@6.5
3
Incline Bench Press (Barbell)
4 Sets
12 Reps
-
4
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
-
6
Wrist Curls
4 Sets
15 Reps
-
7
Shadow Boxing
1 Set
5 mins
-
8
Punching Bag
4 Sets
3 mins
-
9
Stretching
1 Set
5 mins
-
Day 3
1
Light Jog
1 Set
15 mins
-
2
Stretching
1 Set
5 mins
-
3
Squat (Barbell)
3 Sets
12 Reps
-
4
Goblet Squat
3 Sets
10 Reps
-
5
Stiff Leg Deadlift
3 Sets
12 Reps
-
6
Standing Calf Raise
4 Sets
15 Reps
-
7
Jump Squat
3 Sets
8 Reps
-
Day 4
1
Stretching
1 Set
5 mins
-
2
Walk
1 Set
10 mins
-
3
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
4
Landmine Press
3 Sets
10 Reps
-
5
Med Ball Slam
3 Sets
10 Reps
-
6
Barbell Row
3 Sets
12 Reps
-
7
Neck Curl
3 Sets
10 Reps
-
8
Decline Crunch
3 Sets
15 Reps
-
9
Oblique Crunch
3 Sets
20 Reps
-
10
Back Extension
3 Sets
15 Reps
-
Day 5
1
Stretching
1 Set
5 mins
-
2
Run
1 Set
30 mins
-
3
Shadow Boxing
2 Sets
3 mins
-
4
Punching Bag
5 Sets
3 mins
-