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Boxing Power

by Robert C.
1 athletes joined

Program Description

Unleash your inner fighter with the **Boxing Power** program, a dynamic 4-week training plan designed to elevate your strength and agility through boxing-inspired workouts. With 12 sessions per week, you'll engage in a variety of exercises like barbell front squats, power cleans, and explosive jumps, all aimed at building explosive power and endurance. Each workout is tailored to challenge your limits, ensuring you develop not only physical strength but also the mental fortitude needed to succeed. Get ready to step into the ring and transform your fitness journey!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 07, 2025 02:05
  • Last Edited
    Nov 07, 2025 02:39
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
18.5%
Glutes
15.2%
Hamstrings
8.3%
Lower Back
7.7%
Abs
7.7%
Front Delts
6.2%
Triceps
5.4%
Chest
5.2%
Middle Delts
4.6%
Upper Back
4.3%
Lats
3.7%
Olympic
2.9%
Biceps
2.9%
Forearms
2.1%
Adductors
1.8%
Other
1.7%
Calves
1.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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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
Front Squat (Barbell)
4
5 reps
70%
2
Power Clean
5
3 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 8
4
Broad Jump
3
3 reps
RPE 10
5
Trap Bar Deadlift
5
2 reps
65%
6
Standing Calf Raise
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5 reps
70%
2
Power Clean
5
3 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 8
4
Broad Jump
3
3 reps
RPE 10
5
Trap Bar Deadlift
5
2 reps
65%
6
Standing Calf Raise
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5 reps
70%
2
Power Clean
5
3 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 8
4
Broad Jump
3
3 reps
RPE 10
5
Trap Bar Deadlift
5
2 reps
65%
6
Standing Calf Raise
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5 reps
70%
2
Power Clean
5
3 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 8
4
Broad Jump
3
3 reps
RPE 10
5
Trap Bar Deadlift
5
2 reps
65%
6
Standing Calf Raise
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
3 reps
75%
2
Bench Press (Barbell)
5
3 reps
65%
3
Clap Push Up
4
6 reps
-
4
One Arm Bent Over Row
3
8 reps
RPE 7
5
Rotational Landmine Push Press
3
20 reps
RPE 8.5
6
Hammer Curl
3
10 reps
RPE 9.5
7
Sit Up
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
3 reps
75%
2
Bench Press (Barbell)
5
3 reps
65%
3
Clap Push Up
4
6 reps
-
4
One Arm Bent Over Row
3
8 reps
RPE 7
5
Rotational Landmine Push Press
3
20 reps
RPE 8.5
6
Hammer Curl
3
10 reps
RPE 9.5
7
Sit Up
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
3 reps
75%
2
Bench Press (Barbell)
5
3 reps
65%
3
Clap Push Up
4
6 reps
-
4
One Arm Bent Over Row
3
8 reps
RPE 7
5
Rotational Landmine Push Press
3
20 reps
RPE 8.5
6
Hammer Curl
3
10 reps
RPE 9.5
7
Sit Up
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
3 reps
75%
2
Bench Press (Barbell)
5
3 reps
65%
3
Clap Push Up
4
6 reps
-
4
One Arm Bent Over Row
3
8 reps
RPE 7
5
Rotational Landmine Push Press
3
20 reps
RPE 8.5
6
Hammer Curl
3
10 reps
RPE 9.5
7
Sit Up
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
3 reps
80%
2
Lateral Med Ball Throw
4
12 reps
RPE 10
3
Chin-Up (Bodyweight)
4
8 reps
RPE 9.5
4A
Jump Squat
4
3 reps
15%
4B
Squat (Barbell)
4
3 reps
95%
5
Farmer's Walk (Weighted)
3
1 mins
RPE 10
6
Back Extension
5
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
3 reps
80%
2
Lateral Med Ball Throw
4
12 reps
RPE 10
3
Chin-Up (Bodyweight)
4
8 reps
RPE 9.5
4A
Jump Squat
4
3 reps
15%
4B
Squat (Barbell)
4
3 reps
95%
5
Farmer's Walk (Weighted)
3
1 mins
RPE 10
6
Back Extension
5
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
3 reps
80%
2
Lateral Med Ball Throw
4
12 reps
RPE 10
3
Chin-Up (Bodyweight)
4
8 reps
RPE 9.5
4A
Jump Squat
4
3 reps
15%
4B
Squat (Barbell)
4
3 reps
95%
5
Farmer's Walk (Weighted)
3
1 mins
RPE 10
6
Back Extension
5
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
3 reps
80%
2
Lateral Med Ball Throw
4
12 reps
RPE 10
3
Chin-Up (Bodyweight)
4
8 reps
RPE 9.5
4A
Jump Squat
4
3 reps
15%
4B
Squat (Barbell)
4
3 reps
95%
5
Farmer's Walk (Weighted)
3
1 mins
RPE 10
6
Back Extension
5
20 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Front Squat (Barbell)
4 Sets
5 Reps
70%
2
Power Clean
5 Sets
3 Reps
@6
3
Bulgarian Split Squat (Dumbbell)
3 Sets
16 Reps
@8
4
Broad Jump
3 Sets
3 Reps
@10
5
Trap Bar Deadlift
5 Sets
2 Reps
65%
6
Standing Calf Raise
3 Sets
20 Reps
@8
Day 2
1
Push Press (Barbell)
5 Sets
3 Reps
75%
2
Bench Press (Barbell)
5 Sets
3 Reps
65%
3
Clap Push Up
4 Sets
6 Reps
-
4
One Arm Bent Over Row
3 Sets
8 Reps
@7
5
Rotational Landmine Push Press
3 Sets
20 Reps
@8.5
6
Hammer Curl
3 Sets
10 Reps
@9.5
7
Sit Up
5 Sets
20 Reps
-
Day 3
1
Trap Bar Deadlift
5 Sets
3 Reps
80%
2
Lateral Med Ball Throw
4 Sets
12 Reps
@10
3
Chin-Up (Bodyweight)
4 Sets
8 Reps
@9.5
4A
Jump Squat
4 Sets
3 Reps
15%
4B
Squat (Barbell)
4 Sets
3 Reps
95%
5
Farmer's Walk (Weighted)
3 Sets
1 mins
@10
6
Back Extension
5 Sets
20 Reps
@9