Box and strength

by George Gourlis

5.0

(1 rating)

Program Description

Boxing and strength

Program Overview

Level
Novice, Intermediate, Beginner
Goal
Powerlifting, Powerbuilding, Bodybuilding, Bodyweight Fitness
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
50 minutes
Created
Oct 21, 2024 09:34
Last Edited
Dec 01, 2024 04:11

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4.8 Stars with 10, 000+ Ratings

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Squat (Barbell)

2

8 reps

85%

2

Deadlift (Barbell)

2

5 reps

85%

3

Bench Press (Barbell)

2

1

8 reps

5 reps

85%

95%

4

Pull-Up (Weighted)

1

1

10 reps

10 reps

1%

85%

5

Bicep Curl (Dumbbell)

2

10 reps

90%

Day 1

1

Squat (Barbell)

2

8 reps

85%

2

Deadlift (Barbell)

2

5 reps

85%

3

Bench Press (Barbell)

2

1

8 reps

5 reps

85%

95%

4

Pull-Up (Weighted)

1

1

10 reps

10 reps

1%

85%

5

Bicep Curl (Dumbbell)

2

10 reps

90%

Day 1

1

Squat (Barbell)

2

8 reps

85%

2

Deadlift (Barbell)

2

5 reps

85%

3

Bench Press (Barbell)

2

1

8 reps

5 reps

85%

95%

4

Pull-Up (Weighted)

1

1

10 reps

10 reps

1%

85%

5

Bicep Curl (Dumbbell)

2

10 reps

90%

Day 1

1

Squat (Barbell)

2

8 reps

85%

2

Deadlift (Barbell)

2

5 reps

85%

3

Bench Press (Barbell)

2

1

8 reps

5 reps

85%

95%

4

Pull-Up (Weighted)

1

1

10 reps

10 reps

1%

85%

5

Bicep Curl (Dumbbell)

2

10 reps

90%

Day 2

1

Run

1

30 mins

75%

2

Overhead Press (Barbell)

2

6 reps

90%

3

Bent Over Row (Barbell)

2

5 reps

90%

4

Dip (Weighted)

3

12 reps

90%

5

Shadow Boxing

1

15 mins

90%

Day 2

1

Run

1

30 mins

75%

2

Overhead Press (Barbell)

2

6 reps

90%

3

Bent Over Row (Barbell)

2

5 reps

90%

4

Dip (Weighted)

3

12 reps

90%

5

Shadow Boxing

1

15 mins

90%

Day 2

1

Run

1

30 mins

75%

2

Overhead Press (Barbell)

2

6 reps

90%

3

Bent Over Row (Barbell)

2

5 reps

90%

4

Dip (Weighted)

3

12 reps

90%

5

Shadow Boxing

1

15 mins

90%

Day 2

1

Run

1

30 mins

75%

2

Overhead Press (Barbell)

2

6 reps

90%

3

Bent Over Row (Barbell)

2

5 reps

90%

4

Dip (Weighted)

3

12 reps

90%

5

Shadow Boxing

1

15 mins

90%

Day 3

1

Shadow Boxing

1

60 mins

80%

Day 3

1

Shadow Boxing

1

60 mins

80%

Day 3

1

Shadow Boxing

1

60 mins

80%

Day 3

1

Shadow Boxing

1

60 mins

80%

Day 3

1

Shadow Boxing

1 Set

60 mins

80%

Day 1

1

Squat (Barbell)

2 Sets

8 Reps

85%

2

Deadlift (Barbell)

2 Sets

5 Reps

85%

3

Bench Press (Barbell)

2 Sets

1 Set

8 Reps

5 Reps

85%

95%

4

Pull-Up (Weighted)

1 Set

1 Set

10 Reps

10 Reps

1%

85%

5

Bicep Curl (Dumbbell)

2 Sets

10 Reps

90%

Day 2

1

Run

1 Set

30 mins

75%

2

Overhead Press (Barbell)

2 Sets

6 Reps

90%

3

Bent Over Row (Barbell)

2 Sets

5 Reps

90%

4

Dip (Weighted)

3 Sets

12 Reps

90%

5

Shadow Boxing

1 Set

15 mins

90%