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BoostcampPNG

boxing/lifting

by Joshua P.
4 athletes joined

Program Description

boxing and lifting

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Athletics, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 29, 2025 09:22
  • Last Edited
    Sep 06, 2025 08:32

Summary

Unleash your inner fighter with this dynamic 12-week boxing and lifting program, designed to build strength and endurance. Training three days a week, you'll alternate between targeted workouts for arms and shoulders, chest and back, and legs, using a mix of dumbbells and barbells. Each session is packed with high-rep exercises to maximize muscle engagement while boosting your cardiovascular fitness. Get ready to transform your physique and elevate your performance, one punch and lift at a time!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.8%
Front Delts
10.1%
Middle Delts
8.5%
Chest
8.5%
Glutes
8.2%
Quadriceps
7.9%
Hamstrings
7.9%
Biceps
7.6%
Lats
7.6%
Upper Back
6.8%
Calves
4.2%
Lower Back
3.4%
Abs
3.1%
Adductors
2.8%
Forearms
0.8%
Rear Delts
0.8%
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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
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Bicep Curl (EZ Bar)
3
12 reps
-
3
Tricep Kickback
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Bicep Curl (EZ Bar)
3
12 reps
-
3
Tricep Kickback
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Bicep Curl (EZ Bar)
3
12 reps
-
3
Tricep Kickback
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Bicep Curl (EZ Bar)
3
12 reps
-
3
Tricep Kickback
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Bicep Curl (EZ Bar)
3
12 reps
-
3
Tricep Kickback
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Bicep Curl (EZ Bar)
3
12 reps
-
3
Tricep Kickback
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Bicep Curl (EZ Bar)
3
12 reps
-
3
Tricep Kickback
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Bicep Curl (EZ Bar)
3
12 reps
-
3
Tricep Kickback
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Bicep Curl (EZ Bar)
3
12 reps
-
3
Tricep Kickback
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Bicep Curl (EZ Bar)
3
12 reps
-
3
Tricep Kickback
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Bicep Curl (EZ Bar)
3
12 reps
-
3
Tricep Kickback
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Bicep Curl (EZ Bar)
3
12 reps
-
3
Tricep Kickback
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dumbbell Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dumbbell Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dumbbell Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dumbbell Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dumbbell Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dumbbell Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dumbbell Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dumbbell Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dumbbell Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dumbbell Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dumbbell Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dumbbell Row
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Seated Calf Raise
3
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
2
Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
3
Tricep Kickback
3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Lat Pulldown (Neutral Grip)
3 Sets
10 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
Dumbbell Row
3 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Walking Lunge (Dumbbell)
2 Sets
20 Reps
-
4
Seated Calf Raise
3 Sets
15 Reps
-