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PowerBoxer Vol I

by Luis S.
1 athletes joined
3.0
(1 rating)

Program Description

Powerbuilding program to accompany a 3x week boxing/kickboxing schedule, with 2 days focusing on raw powerbuilding (1 upper 1 lower) and 3 short hypertrophy days for auxiliary muscle growth.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 19, 2025 09:44
  • Last Edited
    Aug 06, 2025 03:46

Summary

Unleash your inner champion with PowerBoxer Vol I, a dynamic 4-week program designed to elevate your strength and conditioning. With five training days each week, you'll engage in a mix of boxing and resistance exercises that target your entire body, from explosive punches to powerful lifts. This program emphasizes high-intensity workouts, ensuring you build endurance and muscle while honing your boxing skills. Get ready to transform your physique and boost your performance with every session!
Muscle Engagement
Front
Back
MuscleSet
Glutes
11.3%
Hamstrings
10.9%
Triceps
9.7%
Biceps
9.3%
Lats
9.3%
Quadriceps
8.5%
Upper Back
7.3%
Chest
7.3%
Front Delts
5.7%
Middle Delts
4.9%
Lower Back
4.9%
Calves
4%
Abs
2.4%
Full-Body
2%
Adductors
1.2%
Forearms
0.8%
Rear Delts
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Boxing
1
60 mins
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
3
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 8-9
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
5
Glute Kickback
3
12-15 reps
RPE 8-9
6
Hack Squat Calf Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Boxing
1
60 mins
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
3
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 8-9
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
5
Glute Kickback
3
12-15 reps
RPE 8-9
6
Hack Squat Calf Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Boxing
1
60 mins
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
3
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 8-9
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
5
Glute Kickback
3
12-15 reps
RPE 8-9
6
Hack Squat Calf Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Boxing
1
60 mins
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
3
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 8-9
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
5
Glute Kickback
3
12-15 reps
RPE 8-9
6
Hack Squat Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3-5 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Hack Squat
3
10-12 reps
RPE 8-9
4
Good Morning
3
10-12 reps
RPE 8-9
5
Leg Extension
3
10-12 reps
RPE 8-9
6
Lying Leg Curl
3
10-12 reps
RPE 8-9
7
Cable Crossover
3
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3-5 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Hack Squat
3
10-12 reps
RPE 8-9
4
Good Morning
3
10-12 reps
RPE 8-9
5
Leg Extension
3
10-12 reps
RPE 8-9
6
Lying Leg Curl
3
10-12 reps
RPE 8-9
7
Cable Crossover
3
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3-5 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Hack Squat
3
10-12 reps
RPE 8-9
4
Good Morning
3
10-12 reps
RPE 8-9
5
Leg Extension
3
10-12 reps
RPE 8-9
6
Lying Leg Curl
3
10-12 reps
RPE 8-9
7
Cable Crossover
3
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3-5 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Hack Squat
3
10-12 reps
RPE 8-9
4
Good Morning
3
10-12 reps
RPE 8-9
5
Leg Extension
3
10-12 reps
RPE 8-9
6
Lying Leg Curl
3
10-12 reps
RPE 8-9
7
Cable Crossover
3
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Boxing
1
60 mins
RPE 9
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
3
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-9
4
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8-9
5
Hip Thrust (Machine)
3
12-15 reps
RPE 8-9
6
Calf Raise (Leg Press)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Boxing
1
60 mins
RPE 9
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
3
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-9
4
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8-9
5
Hip Thrust (Machine)
3
12-15 reps
RPE 8-9
6
Calf Raise (Leg Press)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Boxing
1
60 mins
RPE 9
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
3
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-9
4
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8-9
5
Hip Thrust (Machine)
3
12-15 reps
RPE 8-9
6
Calf Raise (Leg Press)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Boxing
1
60 mins
RPE 9
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
3
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-9
4
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8-9
5
Hip Thrust (Machine)
3
12-15 reps
RPE 8-9
6
Calf Raise (Leg Press)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
3-5 reps
RPE 8-9
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 8-9
3
Bench Press (Wide Grip)
3
10-12 reps
RPE 8-9
4
Lat Pulldown
3
10-12 reps
RPE 8-9
5
Seated Row (Cable)
3
10-12 reps
RPE 8-9
6
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8-9
7
Pullover (EZ Bar)
3
10-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
3-5 reps
RPE 8-9
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 8-9
3
Bench Press (Wide Grip)
3
10-12 reps
RPE 8-9
4
Lat Pulldown
3
10-12 reps
RPE 8-9
5
Seated Row (Cable)
3
10-12 reps
RPE 8-9
6
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8-9
7
Pullover (EZ Bar)
3
10-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
3-5 reps
RPE 8-9
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 8-9
3
Bench Press (Wide Grip)
3
10-12 reps
RPE 8-9
4
Lat Pulldown
3
10-12 reps
RPE 8-9
5
Seated Row (Cable)
3
10-12 reps
RPE 8-9
6
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8-9
7
Pullover (EZ Bar)
3
10-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
3-5 reps
RPE 8-9
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 8-9
3
Bench Press (Wide Grip)
3
10-12 reps
RPE 8-9
4
Lat Pulldown
3
10-12 reps
RPE 8-9
5
Seated Row (Cable)
3
10-12 reps
RPE 8-9
6
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8-9
7
Pullover (EZ Bar)
3
10-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Boxing
1
60 mins
RPE 9
2
Single Arm KB Shoulder Press
3
12-15 reps
RPE 8-9
3
Concentration Curl
3
12-15 reps
RPE 8-9
4
Tricep Extension (Machine)
3
12-15 reps
RPE 8-9
5
Lunge (Barbell)
3
12-15 reps
RPE 8-9
6
Seated Calf Raise
3
12-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Boxing
1
60 mins
RPE 9
2
Single Arm KB Shoulder Press
3
12-15 reps
RPE 8-9
3
Concentration Curl
3
12-15 reps
RPE 8-9
4
Tricep Extension (Machine)
3
12-15 reps
RPE 8-9
5
Lunge (Barbell)
3
12-15 reps
RPE 8-9
6
Seated Calf Raise
3
12-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Boxing
1
60 mins
RPE 9
2
Single Arm KB Shoulder Press
3
12-15 reps
RPE 8-9
3
Concentration Curl
3
12-15 reps
RPE 8-9
4
Tricep Extension (Machine)
3
12-15 reps
RPE 8-9
5
Lunge (Barbell)
3
12-15 reps
RPE 8-9
6
Seated Calf Raise
3
12-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Boxing
1
60 mins
RPE 9
2
Single Arm KB Shoulder Press
3
12-15 reps
RPE 8-9
3
Concentration Curl
3
12-15 reps
RPE 8-9
4
Tricep Extension (Machine)
3
12-15 reps
RPE 8-9
5
Lunge (Barbell)
3
12-15 reps
RPE 8-9
6
Seated Calf Raise
3
12-15 reps
RPE 8-9
Week 1
1 / 4 Weeks
Day 1
1
Boxing
1 Set
60 mins
@9
2
Overhead Press (Barbell)
3 Sets
6-8 Reps
@8-9
3
Preacher Curl (EZ Bar)
3 Sets
12-15 Reps
@8-9
4
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@8-9
5
Glute Kickback
3 Sets
12-15 Reps
@8-9
6
Hack Squat Calf Raise
3 Sets
15 Reps
@9
Day 2
1
Squat (Low Bar)
3 Sets
3-5 Reps
@8-9
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8-9
3
Hack Squat
3 Sets
10-12 Reps
@8-9
4
Good Morning
3 Sets
10-12 Reps
@8-9
5
Leg Extension
3 Sets
10-12 Reps
@8-9
6
Lying Leg Curl
3 Sets
10-12 Reps
@8-9
7
Cable Crossover
3 Sets
10-12 Reps
@8-9
Day 3
1
Boxing
1 Set
60 mins
@9
2
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8-9
3
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@8-9
4
V-Handle Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8-9
5
Hip Thrust (Machine)
3 Sets
12-15 Reps
@8-9
6
Calf Raise (Leg Press)
3 Sets
12-15 Reps
@8-9
Day 4
1
Pull-Up (Neutral Grip, Weighted)
3 Sets
3-5 Reps
@8-9
2
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@8-9
3
Bench Press (Wide Grip)
3 Sets
10-12 Reps
@8-9
4
Lat Pulldown
3 Sets
10-12 Reps
@8-9
5
Seated Row (Cable)
3 Sets
10-12 Reps
@8-9
6
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8-9
7
Pullover (EZ Bar)
3 Sets
10-12 Reps
@8-9
Day 5
1
Boxing
1 Set
60 mins
@9
2
Single Arm KB Shoulder Press
3 Sets
12-15 Reps
@8-9
3
Concentration Curl
3 Sets
12-15 Reps
@8-9
4
Tricep Extension (Machine)
3 Sets
12-15 Reps
@8-9
5
Lunge (Barbell)
3 Sets
12-15 Reps
@8-9
6
Seated Calf Raise
3 Sets
12-15 Reps
@8-9