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!

Muscle Engagement

Front

Back

MuscleSet

Cardio

12.6%

Hamstrings

9.1%

Glutes

8.5%

Quadriceps

8.2%

Calves

7.8%

Adductors

Upper Back

6.9%

Abductors

6.3%

Triceps

5.7%

Abs

5.3%

Biceps

4.6%

Chest

4.1%

Front Delts

Middle Delts

3.5%

Lats

Rear Delts

1.6%

Lower Back

1.2%

Forearms

0.7%

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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