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PowerBoxer Vol I

by Luis S.

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
    Jul 19, 2025 10:53
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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