Kovesh's Explosive Speed Focus

by Kovesh K.

6 athletes joined

Program Description

This is designed for me, try at your own risk. I'm not responsible for your injuries caused by this program. I'm focusing on becoming a super explosive boxer that is durable like a rhino and as fast as a cheetah. While maintaining my strength from bodybuilding consistently for nearly a year and powerlifting in high-school being barely an intermediate lifter.

Program Overview

Level
Advanced
Goal
Athletics, Bodybuilding
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
180 minutes
Created
Jan 12, 2025 12:38
Last Edited
Jun 18, 2025 12:52

Summary

Unleash your potential with Kovesh's Explosive Speed Focus, a dynamic 1-week program designed to enhance your speed and power. Training six days a week, you'll engage in a variety of barbell and bodyweight exercises, including low bar squats and Romanian deadlifts, targeting your legs and core for explosive strength. With a focus on intensity and technique, this program is perfect for those looking to elevate their athletic performance. Get ready to push your limits and achieve new personal bests!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

Squat (Low Bar)

20-

1-100 reps

RPE 6-6.5

RPE 7-7.5

RPE 8-10

Romanian Deadlift (Barbell)

1-100 reps

RPE 6-6.5

RPE 7-7.5

RPE 8-10

Standing Calf Raise

1-100 reps

RPE 6-6.5

RPE 7-7.5

RPE 8-10

Footwork Side To Side Orthodox And Southpaw

10 reps

RPE 6

Footwork Foward And Back Orthodox And Southpaw

10 reps

RPE 6

Footwork Twist

10 reps

RPE 6

Day 2

Seated Overhead Press (Barbell)

20-

RPE 6-6.5

RPE 7-7.5

Lateral Raise (Dumbbell)

RPE 6-6.5

RPE 7-7.5

Rear Delt Fly (Dumbbell)

RPE 6-6.5

RPE 7-7.5

Shrug (Barbell)

20-

RPE 6-6.5

RPE 7-7.5

Punching Bag

10-

Day 3

Bench Press (Barbell)

20-

RPE 6-6.5

RPE 7-7.5

Incline Bench Press (Barbell)

20-

RPE 6-6.5

RPE 7-7.5

Overhead Tricep Extension (Dumbbell)

20-

1-100 reps

RPE 7-7.5

Dip (Weighted)

RPE 6-6.5

RPE 7-7.5

Shadow Boxing

10 reps

RPE 10

Day 4

Lat Pulldown (Single Arm)

20-

RPE 6-6.5

RPE 7-7.5

Bent Over Row (Barbell)

20-

RPE 6-6.5

RPE 7-7.5

Bicep Curl (Dumbbell)

1-30 reps

RPE 6-6.5

RPE 7-7.5

Bicep Curl (EZ Bar)

RPE 6-6.5

RPE 7-7.5

Footwork Foward And Back Orthodox And Southpaw

10 reps

RPE 10

Footwork Side To Side Orthodox And Southpaw

8 reps

RPE 10

Footwork Twist

10 reps

RPE 10

Day 5

Dragon Fly

RPE 6.5

RPE 7.5

RPE 10

V-Up

20-

RPE 6-6.5

RPE 7-7.5

Ab Wheel

RPE 6-6.5

Shadow Boxing

10 reps

RPE 10

Day 6

Shadow Boxing

10 reps

RPE 10

Day 1

Squat (Low Bar)

1 Set

7 Sets

20-

1-100 Reps

@6-6.5

@7-7.5

@8-10

Romanian Deadlift (Barbell)

1 Set

6 Sets

1-100 Reps

@6-6.5

@7-7.5

@8-10

Standing Calf Raise

1 Set

6 Sets

1-100 Reps

@6-6.5

@7-7.5

@8-10

Footwork Side To Side Orthodox And Southpaw

7 Sets

10 Reps

Footwork Foward And Back Orthodox And Southpaw

7 Sets

10 Reps

Footwork Twist

7 Sets

10 Reps

Day 2

Seated Overhead Press (Barbell)

1 Set

8 Sets

1 Set

20-

@6-6.5

@7-7.5

Lateral Raise (Dumbbell)

1 Set

7 Sets

@6-6.5

@7-7.5

Rear Delt Fly (Dumbbell)

1 Set

7 Sets

@6-6.5

@7-7.5

Shrug (Barbell)

1 Set

18 Sets

1 Set

20-

@6-6.5

@7-7.5

Punching Bag

21 Sets

10-

Day 3

Bench Press (Barbell)

1 Set

7 Sets

20-

@6-6.5

@7-7.5

Incline Bench Press (Barbell)

1 Set

7 Sets

20-

@6-6.5

@7-7.5

Overhead Tricep Extension (Dumbbell)

1 Set

7 Sets

20-

1-100 Reps

@7-7.5

Dip (Weighted)

1 Set

7 Sets

@6-6.5

@7-7.5

Shadow Boxing

21 Sets

10 Reps

@10

Day 4

Lat Pulldown (Single Arm)

1 Set

7 Sets

20-

@6-6.5

@7-7.5

Bent Over Row (Barbell)

1 Set

7 Sets

20-

@6-6.5

@7-7.5

Bicep Curl (Dumbbell)

1 Set

8 Sets

1-30 Reps

@6-6.5

@7-7.5

Bicep Curl (EZ Bar)

1 Set

2 Sets

7 Sets

@6-6.5

@7-7.5

Footwork Foward And Back Orthodox And Southpaw

7 Sets

10 Reps

@10

Footwork Side To Side Orthodox And Southpaw

7 Sets

8 Reps

@10

Footwork Twist

7 Sets

10 Reps

@10

Day 5

Dragon Fly

1 Set

7 Sets

@6.5

@7.5

@10

V-Up

1 Set

7 Sets

20-

@6-6.5

@7-7.5

Ab Wheel

1 Set

7 Sets

@6-6.5

Shadow Boxing

21 Sets

10 Reps

@10

Day 6

Shadow Boxing

21 Sets

10 Reps

@10