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BoostcampPNG

Boxing Full Body Progam

by Fabricio Marques

Program Description

full body for boxing

Program Overview

  • Level
    Advanced, Intermediate, Novice
  • Goal
    Muscle, Bodyweight Fitness, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 23, 2026 10:25
  • Last Edited
    Apr 05, 2026 09:27
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.6%
Triceps
10.8%
Abs
10%
Upper Back
9.1%
Glutes
8.3%
Chest
7.5%
Hamstrings
6.6%
Biceps
6.2%
Lats
5.8%
Quadriceps
5.8%
Middle Delts
5%
Lower Back
4.1%
Forearms
3.3%
Calves
2.5%
Neck
1.7%
Adductors
0.8%
Rear Delts
0.8%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Pull-Up (Band)
3
AMRAP
-
3
Upright Row (Barbell)
2
10 reps
-
4
Squat (Barbell)
2
8 reps
-
5
Romanian Deadlift (Barbell)
2
8 reps
-
6A
Bicep Curl (Barbell)
2
12 reps
-
6B
Tricep Rope Push Down (Cable)
2
12 reps
-
7
Sit Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Pull-Up (Band)
3
AMRAP
-
3
Upright Row (Barbell)
2
10 reps
-
4
Squat (Barbell)
2
8 reps
-
5
Romanian Deadlift (Barbell)
2
8 reps
-
6A
Bicep Curl (Barbell)
2
12 reps
-
6B
Tricep Rope Push Down (Cable)
2
12 reps
-
7
Sit Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Pull-Up (Band)
3
AMRAP
-
3
Upright Row (Barbell)
2
10 reps
-
4
Squat (Barbell)
2
8 reps
-
5
Romanian Deadlift (Barbell)
2
8 reps
-
6A
Bicep Curl (Barbell)
2
12 reps
-
6B
Tricep Rope Push Down (Cable)
2
12 reps
-
7
Sit Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Pull-Up (Band)
3
AMRAP
-
3
Upright Row (Barbell)
2
10 reps
-
4
Squat (Barbell)
2
8 reps
-
5
Romanian Deadlift (Barbell)
2
8 reps
-
6A
Bicep Curl (Barbell)
2
12 reps
-
6B
Tricep Rope Push Down (Cable)
2
12 reps
-
7
Sit Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Pull-Up (Band)
3
AMRAP
-
3
Upright Row (Barbell)
2
10 reps
-
4
Squat (Barbell)
2
8 reps
-
5
Romanian Deadlift (Barbell)
2
8 reps
-
6A
Bicep Curl (Barbell)
2
12 reps
-
6B
Tricep Rope Push Down (Cable)
2
12 reps
-
7
Sit Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Pull-Up (Band)
3
AMRAP
-
3
Upright Row (Barbell)
2
10 reps
-
4
Squat (Barbell)
2
8 reps
-
5
Romanian Deadlift (Barbell)
2
8 reps
-
6A
Bicep Curl (Barbell)
2
12 reps
-
6B
Tricep Rope Push Down (Cable)
2
12 reps
-
7
Sit Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Pull-Up (Band)
3
AMRAP
-
3
Upright Row (Barbell)
2
10 reps
-
4
Squat (Barbell)
2
8 reps
-
5
Romanian Deadlift (Barbell)
2
8 reps
-
6A
Bicep Curl (Barbell)
2
12 reps
-
6B
Tricep Rope Push Down (Cable)
2
12 reps
-
7
Sit Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Pull-Up (Band)
3
AMRAP
-
3
Upright Row (Barbell)
2
10 reps
-
4
Squat (Barbell)
2
8 reps
-
5
Romanian Deadlift (Barbell)
2
8 reps
-
6A
Bicep Curl (Barbell)
2
12 reps
-
6B
Tricep Rope Push Down (Cable)
2
12 reps
-
7
Sit Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Pull-Up (Band)
3
AMRAP
-
3
Upright Row (Barbell)
2
10 reps
-
4
Squat (Barbell)
2
8 reps
-
5
Romanian Deadlift (Barbell)
2
8 reps
-
6A
Bicep Curl (Barbell)
2
12 reps
-
6B
Tricep Rope Push Down (Cable)
2
12 reps
-
7
Sit Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Pull-Up (Band)
3
AMRAP
-
3
Upright Row (Barbell)
2
10 reps
-
4
Squat (Barbell)
2
8 reps
-
5
Romanian Deadlift (Barbell)
2
8 reps
-
6A
Bicep Curl (Barbell)
2
12 reps
-
6B
Tricep Rope Push Down (Cable)
2
12 reps
-
7
Sit Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Pull-Up (Band)
3
AMRAP
-
3
Upright Row (Barbell)
2
10 reps
-
4
Squat (Barbell)
2
8 reps
-
5
Romanian Deadlift (Barbell)
2
8 reps
-
6A
Bicep Curl (Barbell)
2
12 reps
-
6B
Tricep Rope Push Down (Cable)
2
12 reps
-
7
Sit Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Pull-Up (Band)
3
AMRAP
-
3
Upright Row (Barbell)
2
10 reps
-
4
Squat (Barbell)
2
8 reps
-
5
Romanian Deadlift (Barbell)
2
8 reps
-
6A
Bicep Curl (Barbell)
2
12 reps
-
6B
Tricep Rope Push Down (Cable)
2
12 reps
-
7
Sit Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
-
2
Overhead Press (Barbell)
2
8 reps
-
3
Barbell Row
2
10 reps
-
4A
Reverse Bicep Curl (EZ Bar)
2
10 reps
-
4B
Bench Press (Close Grip)
2
12 reps
-
5
Split Squat (Barbell)
2
10 reps
-
6
Back Extension (Weighted)
2
12 reps
-
7
Sit Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
-
2
Overhead Press (Barbell)
2
8 reps
-
3
Barbell Row
2
10 reps
-
4A
Reverse Bicep Curl (EZ Bar)
2
10 reps
-
4B
Bench Press (Close Grip)
2
12 reps
-
5
Split Squat (Barbell)
2
10 reps
-
6
Back Extension (Weighted)
2
12 reps
-
7
Sit Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
-
2
Overhead Press (Barbell)
2
8 reps
-
3
Barbell Row
2
10 reps
-
4A
Reverse Bicep Curl (EZ Bar)
2
10 reps
-
4B
Bench Press (Close Grip)
2
12 reps
-
5
Split Squat (Barbell)
2
10 reps
-
6
Back Extension (Weighted)
2
12 reps
-
7
Sit Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
-
2
Overhead Press (Barbell)
2
8 reps
-
3
Barbell Row
2
10 reps
-
4A
Reverse Bicep Curl (EZ Bar)
2
10 reps
-
4B
Bench Press (Close Grip)
2
12 reps
-
5
Split Squat (Barbell)
2
10 reps
-
6
Back Extension (Weighted)
2
12 reps
-
7
Sit Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
-
2
Overhead Press (Barbell)
2
8 reps
-
3
Barbell Row
2
10 reps
-
4A
Reverse Bicep Curl (EZ Bar)
2
10 reps
-
4B
Bench Press (Close Grip)
2
12 reps
-
5
Split Squat (Barbell)
2
10 reps
-
6
Back Extension (Weighted)
2
12 reps
-
7
Sit Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
-
2
Overhead Press (Barbell)
2
8 reps
-
3
Barbell Row
2
10 reps
-
4A
Reverse Bicep Curl (EZ Bar)
2
10 reps
-
4B
Bench Press (Close Grip)
2
12 reps
-
5
Split Squat (Barbell)
2
10 reps
-
6
Back Extension (Weighted)
2
12 reps
-
7
Sit Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
-
2
Overhead Press (Barbell)
2
8 reps
-
3
Barbell Row
2
10 reps
-
4A
Reverse Bicep Curl (EZ Bar)
2
10 reps
-
4B
Bench Press (Close Grip)
2
12 reps
-
5
Split Squat (Barbell)
2
10 reps
-
6
Back Extension (Weighted)
2
12 reps
-
7
Sit Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
-
2
Overhead Press (Barbell)
2
8 reps
-
3
Barbell Row
2
10 reps
-
4A
Reverse Bicep Curl (EZ Bar)
2
10 reps
-
4B
Bench Press (Close Grip)
2
12 reps
-
5
Split Squat (Barbell)
2
10 reps
-
6
Back Extension (Weighted)
2
12 reps
-
7
Sit Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
-
2
Overhead Press (Barbell)
2
8 reps
-
3
Barbell Row
2
10 reps
-
4A
Reverse Bicep Curl (EZ Bar)
2
10 reps
-
4B
Bench Press (Close Grip)
2
12 reps
-
5
Split Squat (Barbell)
2
10 reps
-
6
Back Extension (Weighted)
2
12 reps
-
7
Sit Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
-
2
Overhead Press (Barbell)
2
8 reps
-
3
Barbell Row
2
10 reps
-
4A
Reverse Bicep Curl (EZ Bar)
2
10 reps
-
4B
Bench Press (Close Grip)
2
12 reps
-
5
Split Squat (Barbell)
2
10 reps
-
6
Back Extension (Weighted)
2
12 reps
-
7
Sit Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
-
2
Overhead Press (Barbell)
2
8 reps
-
3
Barbell Row
2
10 reps
-
4A
Reverse Bicep Curl (EZ Bar)
2
10 reps
-
4B
Bench Press (Close Grip)
2
12 reps
-
5
Split Squat (Barbell)
2
10 reps
-
6
Back Extension (Weighted)
2
12 reps
-
7
Sit Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
-
2
Overhead Press (Barbell)
2
8 reps
-
3
Barbell Row
2
10 reps
-
4A
Reverse Bicep Curl (EZ Bar)
2
10 reps
-
4B
Bench Press (Close Grip)
2
12 reps
-
5
Split Squat (Barbell)
2
10 reps
-
6
Back Extension (Weighted)
2
12 reps
-
7
Sit Up
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
3
2 mins
-
2
Standing Calf Raise
3
18 reps
-
3
Hip Thrust (Barbell)
2
12 reps
-
4
Dumbbell Row
2
10 reps
-
5
Rack Pull (Barbell)
2
6 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
7
Lateral Raise (Dumbbell)
2
10 reps
-
8
Neck Curl
2
12 reps
-
9
Reverse Wrist Curl (Barbell)
2
16 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
3
2 mins
-
2
Standing Calf Raise
3
18 reps
-
3
Hip Thrust (Barbell)
2
12 reps
-
4
Dumbbell Row
2
10 reps
-
5
Rack Pull (Barbell)
2
6 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
7
Lateral Raise (Dumbbell)
2
10 reps
-
8
Neck Curl
2
12 reps
-
9
Reverse Wrist Curl (Barbell)
2
16 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
3
2 mins
-
2
Standing Calf Raise
3
18 reps
-
3
Hip Thrust (Barbell)
2
12 reps
-
4
Dumbbell Row
2
10 reps
-
5
Rack Pull (Barbell)
2
6 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
7
Lateral Raise (Dumbbell)
2
10 reps
-
8
Neck Curl
2
12 reps
-
9
Reverse Wrist Curl (Barbell)
2
16 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
3
2 mins
-
2
Standing Calf Raise
3
18 reps
-
3
Hip Thrust (Barbell)
2
12 reps
-
4
Dumbbell Row
2
10 reps
-
5
Rack Pull (Barbell)
2
6 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
7
Lateral Raise (Dumbbell)
2
10 reps
-
8
Neck Curl
2
12 reps
-
9
Reverse Wrist Curl (Barbell)
2
16 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
3
2 mins
-
2
Standing Calf Raise
3
18 reps
-
3
Hip Thrust (Barbell)
2
12 reps
-
4
Dumbbell Row
2
10 reps
-
5
Rack Pull (Barbell)
2
6 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
7
Lateral Raise (Dumbbell)
2
10 reps
-
8
Neck Curl
2
12 reps
-
9
Reverse Wrist Curl (Barbell)
2
16 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
3
2 mins
-
2
Standing Calf Raise
3
18 reps
-
3
Hip Thrust (Barbell)
2
12 reps
-
4
Dumbbell Row
2
10 reps
-
5
Rack Pull (Barbell)
2
6 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
7
Lateral Raise (Dumbbell)
2
10 reps
-
8
Neck Curl
2
12 reps
-
9
Reverse Wrist Curl (Barbell)
2
16 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
3
2 mins
-
2
Standing Calf Raise
3
18 reps
-
3
Hip Thrust (Barbell)
2
12 reps
-
4
Dumbbell Row
2
10 reps
-
5
Rack Pull (Barbell)
2
6 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
7
Lateral Raise (Dumbbell)
2
10 reps
-
8
Neck Curl
2
12 reps
-
9
Reverse Wrist Curl (Barbell)
2
16 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
3
2 mins
-
2
Standing Calf Raise
3
18 reps
-
3
Hip Thrust (Barbell)
2
12 reps
-
4
Dumbbell Row
2
10 reps
-
5
Rack Pull (Barbell)
2
6 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
7
Lateral Raise (Dumbbell)
2
10 reps
-
8
Neck Curl
2
12 reps
-
9
Reverse Wrist Curl (Barbell)
2
16 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
3
2 mins
-
2
Standing Calf Raise
3
18 reps
-
3
Hip Thrust (Barbell)
2
12 reps
-
4
Dumbbell Row
2
10 reps
-
5
Rack Pull (Barbell)
2
6 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
7
Lateral Raise (Dumbbell)
2
10 reps
-
8
Neck Curl
2
12 reps
-
9
Reverse Wrist Curl (Barbell)
2
16 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
3
2 mins
-
2
Standing Calf Raise
3
18 reps
-
3
Hip Thrust (Barbell)
2
12 reps
-
4
Dumbbell Row
2
10 reps
-
5
Rack Pull (Barbell)
2
6 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
7
Lateral Raise (Dumbbell)
2
10 reps
-
8
Neck Curl
2
12 reps
-
9
Reverse Wrist Curl (Barbell)
2
16 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
3
2 mins
-
2
Standing Calf Raise
3
18 reps
-
3
Hip Thrust (Barbell)
2
12 reps
-
4
Dumbbell Row
2
10 reps
-
5
Rack Pull (Barbell)
2
6 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
7
Lateral Raise (Dumbbell)
2
10 reps
-
8
Neck Curl
2
12 reps
-
9
Reverse Wrist Curl (Barbell)
2
16 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
3
2 mins
-
2
Standing Calf Raise
3
18 reps
-
3
Hip Thrust (Barbell)
2
12 reps
-
4
Dumbbell Row
2
10 reps
-
5
Rack Pull (Barbell)
2
6 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
7
Lateral Raise (Dumbbell)
2
10 reps
-
8
Neck Curl
2
12 reps
-
9
Reverse Wrist Curl (Barbell)
2
16 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
2
Pull-Up (Band)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
3
Upright Row (Barbell)
1 Set
1 Set
10 Reps
10 Reps
-
-
4
Squat (Barbell)
1 Set
1 Set
8 Reps
8 Reps
-
-
5
Romanian Deadlift (Barbell)
1 Set
1 Set
8 Reps
8 Reps
-
-
6A
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
12 Reps
-
-
6B
Tricep Rope Push Down (Cable)
1 Set
1 Set
12 Reps
12 Reps
-
-
7
Sit Up
1 Set
1 Set
AMRAP
AMRAP
-
-
Day 2
1
Incline Bench Press (Barbell)
1 Set
1 Set
8 Reps
8 Reps
-
-
2
Overhead Press (Barbell)
1 Set
1 Set
8 Reps
8 Reps
-
-
3
Barbell Row
1 Set
1 Set
10 Reps
10 Reps
-
-
4A
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
10 Reps
10 Reps
-
-
4B
Bench Press (Close Grip)
1 Set
1 Set
12 Reps
12 Reps
-
-
5
Split Squat (Barbell)
1 Set
1 Set
10 Reps
10 Reps
-
-
6
Back Extension (Weighted)
1 Set
1 Set
12 Reps
12 Reps
-
-
7
Sit Up
1 Set
1 Set
AMRAP
AMRAP
-
-
Day 3
1
Plank (Weighted)
1 Set
1 Set
1 Set
2 mins
2 mins
2 mins
-
-
-
2
Standing Calf Raise
1 Set
1 Set
1 Set
18 Reps
18 Reps
18 Reps
-
-
-
3
Hip Thrust (Barbell)
1 Set
1 Set
12 Reps
12 Reps
-
-
4
Dumbbell Row
1 Set
1 Set
10 Reps
10 Reps
-
-
5
Rack Pull (Barbell)
1 Set
1 Set
6 Reps
6 Reps
-
-
6
Dip (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
7
Lateral Raise (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
-
-
8
Neck Curl
1 Set
1 Set
12 Reps
12 Reps
-
-
9
Reverse Wrist Curl (Barbell)
1 Set
1 Set
16 Reps
16 Reps
-
-