logo
BoostcampPNG

Boxing Power Full body

by Robert C.
1 athletes joined

Program Description

Unleash your inner fighter with the **Boxing Power Full Body** program! Over the course of 8 weeks, you’ll engage in 24 high-intensity sessions designed to build strength, endurance, and explosive power. Each workout combines functional movements like the Farmer's Walk, Push Press, and Deadlifts, ensuring a comprehensive approach to fitness that targets every muscle group. Get ready to elevate your training, improve your boxing skills, and achieve your fitness goals with this dynamic and challenging program!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 25, 2026 04:26
  • Last Edited
    Mar 25, 2026 05:04
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.7%
Glutes
11.1%
Forearms
9.8%
Abs
9.3%
Upper Back
8.7%
Hamstrings
8.7%
Triceps
7.9%
Biceps
7.7%
Lower Back
5.3%
Front Delts
3.7%
Lats
3.7%
Calves
3.2%
Chest
2.1%
Rear Delts
2.1%
Middle Delts
1.6%
Olympic
1.6%
Adductors
0.8%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1 mins
RPE 9
2
Push Press (Barbell)
3
5 reps
60%
3
Pull-Up (Bodyweight)
4
10 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
10 reps
RPE 7
5
Trap Bar Deadlift
4
6 reps
RPE 9
6
Bench Press (Dumbbell)
4
10 reps
RPE 8
7
Sit Up
3
20 reps
RPE 6
8
Hanging Leg Raise
3
20 reps
RPE 6
9
Skull Crusher (Dumbbell)
4
10 reps
RPE 9
10
Lying Reverse Fly
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1 mins
RPE 9
2
Push Press (Barbell)
3
5 reps
60%
3
Pull-Up (Bodyweight)
4
10 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
10 reps
RPE 7
5
Trap Bar Deadlift
4
6 reps
RPE 9
6
Bench Press (Dumbbell)
4
10 reps
RPE 8
7
Sit Up
3
20 reps
RPE 6
8
Hanging Leg Raise
3
20 reps
RPE 6
9
Skull Crusher (Dumbbell)
4
10 reps
RPE 9
10
Lying Reverse Fly
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1 mins
RPE 9
2
Push Press (Barbell)
3
5 reps
60%
3
Pull-Up (Bodyweight)
4
10 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
10 reps
RPE 7
5
Trap Bar Deadlift
4
6 reps
RPE 9
6
Bench Press (Dumbbell)
4
10 reps
RPE 8
7
Sit Up
3
20 reps
RPE 6
8
Hanging Leg Raise
3
20 reps
RPE 6
9
Skull Crusher (Dumbbell)
4
10 reps
RPE 9
10
Lying Reverse Fly
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1 mins
RPE 9
2
Push Press (Barbell)
3
5 reps
60%
3
Pull-Up (Bodyweight)
4
10 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
10 reps
RPE 7
5
Trap Bar Deadlift
4
6 reps
RPE 9
6
Bench Press (Dumbbell)
4
10 reps
RPE 8
7
Sit Up
3
20 reps
RPE 6
8
Hanging Leg Raise
3
20 reps
RPE 6
9
Skull Crusher (Dumbbell)
4
10 reps
RPE 9
10
Lying Reverse Fly
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1 mins
RPE 9
2
Push Press (Barbell)
3
5 reps
60%
3
Pull-Up (Bodyweight)
4
10 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
10 reps
RPE 7
5
Trap Bar Deadlift
4
6 reps
RPE 9
6
Bench Press (Dumbbell)
4
10 reps
RPE 8
7
Sit Up
3
20 reps
RPE 6
8
Hanging Leg Raise
3
20 reps
RPE 6
9
Skull Crusher (Dumbbell)
4
10 reps
RPE 9
10
Lying Reverse Fly
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1 mins
RPE 9
2
Push Press (Barbell)
3
5 reps
60%
3
Pull-Up (Bodyweight)
4
10 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
10 reps
RPE 7
5
Trap Bar Deadlift
4
6 reps
RPE 9
6
Bench Press (Dumbbell)
4
10 reps
RPE 8
7
Sit Up
3
20 reps
RPE 6
8
Hanging Leg Raise
3
20 reps
RPE 6
9
Skull Crusher (Dumbbell)
4
10 reps
RPE 9
10
Lying Reverse Fly
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1 mins
RPE 9
2
Push Press (Barbell)
3
5 reps
60%
3
Pull-Up (Bodyweight)
4
10 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
10 reps
RPE 7
5
Trap Bar Deadlift
4
6 reps
RPE 9
6
Bench Press (Dumbbell)
4
10 reps
RPE 8
7
Sit Up
3
20 reps
RPE 6
8
Hanging Leg Raise
3
20 reps
RPE 6
9
Skull Crusher (Dumbbell)
4
10 reps
RPE 9
10
Lying Reverse Fly
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1 mins
RPE 9
2
Push Press (Barbell)
3
5 reps
60%
3
Pull-Up (Bodyweight)
4
10 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
10 reps
RPE 7
5
Trap Bar Deadlift
4
6 reps
RPE 9
6
Bench Press (Dumbbell)
4
10 reps
RPE 8
7
Sit Up
3
20 reps
RPE 6
8
Hanging Leg Raise
3
20 reps
RPE 6
9
Skull Crusher (Dumbbell)
4
10 reps
RPE 9
10
Lying Reverse Fly
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1 mins
RPE 8
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
3
Front Squat (Paused)
4
6 reps
RPE 8
4
Back Extension
3
20 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8
7
Bicep Curl (Dumbbell)
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1 mins
RPE 8
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
3
Front Squat (Paused)
4
6 reps
RPE 8
4
Back Extension
3
20 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8
7
Bicep Curl (Dumbbell)
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1 mins
RPE 8
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
3
Front Squat (Paused)
4
6 reps
RPE 8
4
Back Extension
3
20 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8
7
Bicep Curl (Dumbbell)
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1 mins
RPE 8
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
3
Front Squat (Paused)
4
6 reps
RPE 8
4
Back Extension
3
20 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8
7
Bicep Curl (Dumbbell)
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1 mins
RPE 8
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
3
Front Squat (Paused)
4
6 reps
RPE 8
4
Back Extension
3
20 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8
7
Bicep Curl (Dumbbell)
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1 mins
RPE 8
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
3
Front Squat (Paused)
4
6 reps
RPE 8
4
Back Extension
3
20 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8
7
Bicep Curl (Dumbbell)
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1 mins
RPE 8
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
3
Front Squat (Paused)
4
6 reps
RPE 8
4
Back Extension
3
20 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8
7
Bicep Curl (Dumbbell)
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1 mins
RPE 8
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
3
Front Squat (Paused)
4
6 reps
RPE 8
4
Back Extension
3
20 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8
7
Bicep Curl (Dumbbell)
5
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1 mins
RPE 9
2
Bulgarian Split Squat (Barbell)
4
6 reps
RPE 9
3
Deadlift (Barbell)
3
3 reps
RPE 9
4
Skull Crusher (Dumbbell)
4
10 reps
RPE 8
5
Power Clean
3
2 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
7
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
8
Sit Up
5
20 reps
RPE 7
9
Shrug (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1 mins
RPE 9
2
Bulgarian Split Squat (Barbell)
4
6 reps
RPE 9
3
Deadlift (Barbell)
3
3 reps
RPE 9
4
Skull Crusher (Dumbbell)
4
10 reps
RPE 8
5
Power Clean
3
2 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
7
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
8
Sit Up
5
20 reps
RPE 7
9
Shrug (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1 mins
RPE 9
2
Bulgarian Split Squat (Barbell)
4
6 reps
RPE 9
3
Deadlift (Barbell)
3
3 reps
RPE 9
4
Skull Crusher (Dumbbell)
4
10 reps
RPE 8
5
Power Clean
3
2 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
7
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
8
Sit Up
5
20 reps
RPE 7
9
Shrug (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1 mins
RPE 9
2
Bulgarian Split Squat (Barbell)
4
6 reps
RPE 9
3
Deadlift (Barbell)
3
3 reps
RPE 9
4
Skull Crusher (Dumbbell)
4
10 reps
RPE 8
5
Power Clean
3
2 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
7
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
8
Sit Up
5
20 reps
RPE 7
9
Shrug (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1 mins
RPE 9
2
Bulgarian Split Squat (Barbell)
4
6 reps
RPE 9
3
Deadlift (Barbell)
3
3 reps
RPE 9
4
Skull Crusher (Dumbbell)
4
10 reps
RPE 8
5
Power Clean
3
2 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
7
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
8
Sit Up
5
20 reps
RPE 7
9
Shrug (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1 mins
RPE 9
2
Bulgarian Split Squat (Barbell)
4
6 reps
RPE 9
3
Deadlift (Barbell)
3
3 reps
RPE 9
4
Skull Crusher (Dumbbell)
4
10 reps
RPE 8
5
Power Clean
3
2 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
7
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
8
Sit Up
5
20 reps
RPE 7
9
Shrug (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1 mins
RPE 9
2
Bulgarian Split Squat (Barbell)
4
6 reps
RPE 9
3
Deadlift (Barbell)
3
3 reps
RPE 9
4
Skull Crusher (Dumbbell)
4
10 reps
RPE 8
5
Power Clean
3
2 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
7
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
8
Sit Up
5
20 reps
RPE 7
9
Shrug (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1 mins
RPE 9
2
Bulgarian Split Squat (Barbell)
4
6 reps
RPE 9
3
Deadlift (Barbell)
3
3 reps
RPE 9
4
Skull Crusher (Dumbbell)
4
10 reps
RPE 8
5
Power Clean
3
2 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
7
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
8
Sit Up
5
20 reps
RPE 7
9
Shrug (Dumbbell)
3
10 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Farmer's Walk (Weighted)
3 Sets
1 mins
@9
2
Push Press (Barbell)
3 Sets
5 Reps
60%
3
Pull-Up (Bodyweight)
4 Sets
10 Reps
@9
4
Hammer Curl (Dumbbell)
3 Sets
10 Reps
@7
5
Trap Bar Deadlift
4 Sets
6 Reps
@9
6
Bench Press (Dumbbell)
4 Sets
10 Reps
@8
7
Sit Up
3 Sets
20 Reps
@6
8
Hanging Leg Raise
3 Sets
20 Reps
@6
9
Skull Crusher (Dumbbell)
4 Sets
10 Reps
@9
10
Lying Reverse Fly
4 Sets
10 Reps
@8
Day 2
1
Farmer's Walk (Weighted)
3 Sets
1 mins
@8
2
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@7
3
Front Squat (Paused)
4 Sets
6 Reps
@8
4
Back Extension
3 Sets
20 Reps
@7
5
Standing Calf Raise
3 Sets
15 Reps
@8
6
Seated Calf Raise
3 Sets
15 Reps
@8
7
Bicep Curl (Dumbbell)
5 Sets
10 Reps
@7
Day 3
1
Farmer's Walk (Weighted)
3 Sets
1 mins
@9
2
Bulgarian Split Squat (Barbell)
4 Sets
6 Reps
@9
3
Deadlift (Barbell)
3 Sets
3 Reps
@9
4
Skull Crusher (Dumbbell)
4 Sets
10 Reps
@8
5
Power Clean
3 Sets
2 Reps
@9
6
Hammer Curl (Dumbbell)
3 Sets
10 Reps
@8
7
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8
8
Sit Up
5 Sets
20 Reps
@7
9
Shrug (Dumbbell)
3 Sets
10 Reps
@9