PowerBoxer Vol II
Unleash your strength and sculpt your physique with 20 intense sessions that redefine your limits in just 4 weeks. Power up your journey!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Boxing | 1 | 60 min | @9 |
| Superset | ||||
| 2A | Incline Bench Press (Dumbbell) | 3 | 10–12 reps | @8–9 |
| 2B | Single Arm Iso Row | 3 | 10–12 reps | @8–9 |
| Superset | ||||
| 3A | Chin-Up (Weighted) | 3 | 6–8 reps | @8–9 |
| 3B | Reverse Pec Deck | 3 | 12–15 reps | @8–9 |
| Superset | ||||
| 4A | Bicep Curl (EZ Bar) | 3 | 10–12 reps | @8–9 |
| 4B | Seated Calf Raise | 3 | 12–15 reps | @8–9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Boxing | 1 | 60 min | @9 |
| Superset | ||||
| 2A | Lat Pulldown (Neutral Grip) | 3 | 8–10 reps | @8–9 |
| 2B | Single Arm KB Shoulder Press | 3 | 10–12 reps | @8–9 |
| Superset | ||||
| 3A | Face Pull | 3 | 10–12 reps | @8–9 |
| 3B | One Arm Lateral Raise (Cable) | 3 | 12–15 reps | @8–9 |
| Superset | ||||
| 4A | Hammer Curl | 3 | 10–12 reps | @8–9 |
| 4B | Tricep Extension (Machine) | 3 | 12–15 reps | @8–9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Boxing | 1 | 60 min | @9 |
| Superset | ||||
| 2A | Single Arm Row (Cable) | 3 | 8–10 reps | @8–9 |
| 2B | Deficit Push Up | 3 | AMRAP | @8–9 |
| Superset | ||||
| 3A | Incline Curl (Dumbbell) | 3 | 10–12 reps | @8–9 |
| 3B | Single Arm Rear Delt Fly (Cable) | 3 | 12–15 reps | @8–9 |
| Superset | ||||
| 4A | Concentration Curl | 3 | 12–15 reps | @8–9 |
| 4B | Hack Squat Calf Raise | 3 | 12–15 reps | @8–9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 3–5 reps | @8–9 |
| 2 | Good Morning | 3 | 6–8 reps | @8–9 |
| 3 | Leg Press (45 Degrees) | 3 | 10–12 reps | @8–9 |
| 4 | Lying Leg Curl | 3 | 12–15 reps | @8–9 |
| 5 | Bulgarian Split Squat (Dumbbell) | 3 | 10–12 reps | @8–9 |
| 6 | Cable Crossover | 3 | 10–12 reps | @8–9 |
| 7 | Bicep Curl (Machine) | 3 | 12–15 reps | @8–9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 4–6 reps | @8–9 |
| 2 | Deadlift (Deficit) | 3 | 6–8 reps | @8–9 |
| 3 | Belt Squat | 3 | 10–12 reps | @8–9 |
| 4 | Hip Thrust (Machine) | 3 | 12–15 reps | @8–9 |
| 5 | Leg Extension | 3 | 10–12 reps | @8–9 |
| 6 | Seated Row (Cable) | 3 | 10–12 reps | @8–9 |
| 7 | Bicep Curl (Cable) | 3 | 12–15 reps | @8–9 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, PowerBoxer Vol II is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
PowerBoxer Vol II is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
PowerBoxer Vol II is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
