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kickboxing training for strength and speed

by Ahmed Elkhamesy
2 athletes joined

Program Description

To enhance kickboxing performance through targeted strength and conditioning — focusing on punch power, kick explosiveness, rotator cuff protection, core stability, and single-leg balance — using minimal home equipment.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 19, 2026 12:39
  • Last Edited
    Mar 19, 2026 01:37
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.9%
Upper Back
11%
Middle Delts
10.4%
Front Delts
8.2%
Quadriceps
7.7%
Abs
7.4%
Hamstrings
6.9%
Rear Delts
6.3%
Triceps
6%
Lats
4.4%
Biceps
3.8%
Lower Back
3%
Olympic
2.2%
Chest
1.6%
Stretching
1.6%
Other
1.6%
Calves
1.6%
Adductors
1.1%
Abductors
1.1%
Forearms
0.8%
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START THE PROGRAM
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
4
12 reps
RPE 8
2
Overhead Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 8
5
Tricep Kickback
3
12 reps
RPE 8
6
Dead Bug
3
10 reps
RPE 8
7
Plank with Shoulder Taps
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
4
12 reps
RPE 8
2
Overhead Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 8
5
Tricep Kickback
3
12 reps
RPE 8
6
Dead Bug
3
10 reps
RPE 8
7
Plank with Shoulder Taps
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
4
12 reps
RPE 8
2
Overhead Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 8
5
Tricep Kickback
3
12 reps
RPE 8
6
Dead Bug
3
10 reps
RPE 8
7
Plank with Shoulder Taps
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
4
12 reps
RPE 8
2
Overhead Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 8
5
Tricep Kickback
3
12 reps
RPE 8
6
Dead Bug
3
10 reps
RPE 8
7
Plank with Shoulder Taps
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
4
12 reps
RPE 8
2
Overhead Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 8
5
Tricep Kickback
3
12 reps
RPE 8
6
Dead Bug
3
10 reps
RPE 8
7
Plank with Shoulder Taps
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
4
12 reps
RPE 8
2
Overhead Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 8
5
Tricep Kickback
3
12 reps
RPE 8
6
Dead Bug
3
10 reps
RPE 8
7
Plank with Shoulder Taps
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
4
12 reps
RPE 8
2
Overhead Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 8
5
Tricep Kickback
3
12 reps
RPE 8
6
Dead Bug
3
10 reps
RPE 8
7
Plank with Shoulder Taps
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
4
12 reps
RPE 8
2
Overhead Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 8
5
Tricep Kickback
3
12 reps
RPE 8
6
Dead Bug
3
10 reps
RPE 8
7
Plank with Shoulder Taps
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 8
2
Band Pull Apart
4
20 reps
RPE 8
3
Dumbbell Row
4
10 reps
RPE 8
4
Band Face Pull
4
20 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
6
Side-lying External Rotation
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 8
2
Band Pull Apart
4
20 reps
RPE 8
3
Dumbbell Row
4
10 reps
RPE 8
4
Band Face Pull
4
20 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
6
Side-lying External Rotation
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 8
2
Band Pull Apart
4
20 reps
RPE 8
3
Dumbbell Row
4
10 reps
RPE 8
4
Band Face Pull
4
20 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
6
Side-lying External Rotation
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 8
2
Band Pull Apart
4
20 reps
RPE 8
3
Dumbbell Row
4
10 reps
RPE 8
4
Band Face Pull
4
20 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
6
Side-lying External Rotation
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 8
2
Band Pull Apart
4
20 reps
RPE 8
3
Dumbbell Row
4
10 reps
RPE 8
4
Band Face Pull
4
20 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
6
Side-lying External Rotation
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 8
2
Band Pull Apart
4
20 reps
RPE 8
3
Dumbbell Row
4
10 reps
RPE 8
4
Band Face Pull
4
20 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
6
Side-lying External Rotation
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 8
2
Band Pull Apart
4
20 reps
RPE 8
3
Dumbbell Row
4
10 reps
RPE 8
4
Band Face Pull
4
20 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
6
Side-lying External Rotation
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 8
2
Band Pull Apart
4
20 reps
RPE 8
3
Dumbbell Row
4
10 reps
RPE 8
4
Band Face Pull
4
20 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
6
Side-lying External Rotation
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Hip Thrust (Band)
3
15 reps
RPE 8
5
Lateral Banded Walk
4
15 reps
RPE 8
6
Box Jump
3
6 reps
RPE 8
7
Single Leg Calf Raise (Weighted)
3
15 reps
RPE 8
8
Snatch (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Hip Thrust (Band)
3
15 reps
RPE 8
5
Lateral Banded Walk
4
15 reps
RPE 8
6
Box Jump
3
6 reps
RPE 8
7
Single Leg Calf Raise (Weighted)
3
15 reps
RPE 8
8
Snatch (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Hip Thrust (Band)
3
15 reps
RPE 8
5
Lateral Banded Walk
4
15 reps
RPE 8
6
Box Jump
3
6 reps
RPE 8
7
Single Leg Calf Raise (Weighted)
3
15 reps
RPE 8
8
Snatch (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Hip Thrust (Band)
3
15 reps
RPE 8
5
Lateral Banded Walk
4
15 reps
RPE 8
6
Box Jump
3
6 reps
RPE 8
7
Single Leg Calf Raise (Weighted)
3
15 reps
RPE 8
8
Snatch (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Hip Thrust (Band)
3
15 reps
RPE 8
5
Lateral Banded Walk
4
15 reps
RPE 8
6
Box Jump
3
6 reps
RPE 8
7
Single Leg Calf Raise (Weighted)
3
15 reps
RPE 8
8
Snatch (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Hip Thrust (Band)
3
15 reps
RPE 8
5
Lateral Banded Walk
4
15 reps
RPE 8
6
Box Jump
3
6 reps
RPE 8
7
Single Leg Calf Raise (Weighted)
3
15 reps
RPE 8
8
Snatch (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Hip Thrust (Band)
3
15 reps
RPE 8
5
Lateral Banded Walk
4
15 reps
RPE 8
6
Box Jump
3
6 reps
RPE 8
7
Single Leg Calf Raise (Weighted)
3
15 reps
RPE 8
8
Snatch (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Hip Thrust (Band)
3
15 reps
RPE 8
5
Lateral Banded Walk
4
15 reps
RPE 8
6
Box Jump
3
6 reps
RPE 8
7
Single Leg Calf Raise (Weighted)
3
15 reps
RPE 8
8
Snatch (Dumbbell)
4
10 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Pike Push Up
4 Sets
12 Reps
@8
2
Overhead Press (Dumbbell)
4 Sets
10 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
4
Chest Fly (Cable)
3 Sets
15 Reps
@8
5
Tricep Kickback
3 Sets
12 Reps
@8
6
Dead Bug
3 Sets
10 Reps
@8
7
Plank with Shoulder Taps
3 Sets
20 Reps
@8
Day 2
1
Pull-Up (Bodyweight)
4 Sets
10 Reps
@8
2
Band Pull Apart
4 Sets
20 Reps
@8
3
Dumbbell Row
4 Sets
10 Reps
@8
4
Band Face Pull
4 Sets
20 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@8
6
Side-lying External Rotation
4 Sets
15 Reps
@8
Day 3
1
Goblet Squat
4 Sets
10 Reps
@8
2
Romanian Deadlift (Dumbbell)
4 Sets
10 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
4
Hip Thrust (Band)
3 Sets
15 Reps
@8
5
Lateral Banded Walk
4 Sets
15 Reps
@8
6
Box Jump
3 Sets
6 Reps
@8
7
Single Leg Calf Raise (Weighted)
3 Sets
15 Reps
@8
8
Snatch (Dumbbell)
4 Sets
10 Reps
@8