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Boxer body
by
11 athletes joined
Program Description
It to build a boxer body
Program Overview
Level
Beginner, Novice, Intermediate, Advanced
Goal
Athletics, Powerlifting, Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
180 minutes
Created
May 05, 2024 11:41
Last Edited
Jun 16, 2024 09:47
down_app
Week 1
1 / 12 Weeks
Day 7
1
2km Row
1 Set
9 mins
@6.5
2
Shadow Boxing
4 Sets
1 mins
@6.5
Day 1
1
Shadow Boxing
4 Sets
5 mins
@8
2
Squat (Bodyweight)
4 Sets
12 Reps
@6
3
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@9.5
4
Leg Extension
3 Sets
12 Reps
@9.5
5
Romanian Deadlift (Trap Bar)
4 Sets
12 Reps
@6.5
6
Leg Curl
3 Sets
12 Reps
@6.5
7
Leg Press
4 Sets
12 Reps
@8
8
Standing Calf Raise
5 Sets
1 Reps
@6
9
Leg Press
5 Sets
4 Reps
@9
Day 2
1
Bicep Curl (Barbell)
4 Sets
12 Reps
@6.5
2
Bicep Curl (Cable)
3 Sets
12 Reps
@8
3
21s (EZ Bar)
3 Sets
12 Reps
@6.5
4
Concentration Curl
3 Sets
12 Reps
@6
5
Tricep Pushdown (Cable)
4 Sets
12 Reps
@6
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@6
7
Shadow Boxing
4 Sets
5 mins
Day 3
1
Bench Press (Barbell)
4 Sets
12 Reps
@6
2
Pec Fly (Dumbbell)
4 Sets
12 Reps
@6
3
Decline Bench Press (Dumbbell)
3 Sets
12 Reps
@6
4
Incline Bench Press (Barbell)
3 Sets
12 Reps
@6.5
5
Chest Fly (Dumbbell)
3 Sets
12 Reps
@7
6
Shadow Boxing
4 Sets
5 mins
@6.5
Day 5
1
Snatch Deadlift
4 Sets
12 Reps
@6.5
2
Trap Bar Deadlift
4 Sets
12 Reps
@8
3
Wide Grip Lat Pulldown
3 Sets
12 Reps
@9.5
4
Bent Over Row (Dumbbell)
3 Sets
12 Reps
@6.5
5
Cable Straight Arm Pulldown
3 Sets
12 Reps
@6.5
6
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@6.5
7
Shadow Boxing
4 Sets
5 mins
@6.5
Day 4
1
Hanging Leg Raise
5 Sets
12 Reps
@6.5
2
Abs Crunch (Weighted)
5 Sets
12 Reps
@6
3
Plank (Weighted)
3 Sets
12 Reps
@6
4
Russian Twist (Dumbbell)
5 Sets
12 Reps
@6.5
5
Ab Wheel
4 Sets
12 Reps
@6.5
6
Side Bend (Dumbbell)
4 Sets
12 Reps
@6.5
7
GHD
4 Sets
12 Reps
@6.5
8
GHD
3 Sets
1 Reps
@6.5
9
Shadow Boxing
4 Sets
5 mins
@8
10
Russian Twist
4 Sets
12 Reps
@8
11
Decline Crunch
4 Sets
12 Reps
@9.5
12
Decline Crunch (Weighted)
4 Sets
12 Reps
@8
13
Decline Russian Twist
4 Sets
12 Reps
14
Decline Russian Twist (weighted)
4 Sets
12 Reps
Day 6
1
Military Press (Barbell)
4 Sets
1 Reps
@6.5
2
Arnold Press
3 Sets
12 Reps
@6.5
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9.5
4
Front Raise
3 Sets
12 Reps
@6.5
5
Reverse Pec Deck
3 Sets
12 Reps
@6.5
6
Barbell Shugs
3 Sets
12 Reps
@9.5
7
Shadow Boxing
4 Sets
5 mins
@6.5
Day 1
1
Shadow Boxing
4 Sets
5 mins
@8
2
Squat (Bodyweight)
4 Sets
12 Reps
@6
3
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@9.5
4
Leg Extension
3 Sets
12 Reps
@9.5
5
Romanian Deadlift (Trap Bar)
4 Sets
12 Reps
@6.5
6
Leg Curl
3 Sets
12 Reps
@6.5
7
Leg Press
4 Sets
12 Reps
@8
8
Standing Calf Raise
5 Sets
1 Reps
@6
9
Leg Press
5 Sets
4 Reps
@9
Day 2
1
Bicep Curl (Barbell)
4 Sets
12 Reps
@6.5
2
Bicep Curl (Cable)
3 Sets
12 Reps
@8
3
21s (EZ Bar)
3 Sets
12 Reps
@6.5
4
Concentration Curl
3 Sets
12 Reps
@6
5
Tricep Pushdown (Cable)
4 Sets
12 Reps
@6
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@6
7
Shadow Boxing
4 Sets
5 mins
Day 3
1
Bench Press (Barbell)
4 Sets
12 Reps
@6
2
Pec Fly (Dumbbell)
4 Sets
12 Reps
@6
3
Decline Bench Press (Dumbbell)
3 Sets
12 Reps
@6
4
Incline Bench Press (Barbell)
3 Sets
12 Reps
@6.5
5
Chest Fly (Dumbbell)
3 Sets
12 Reps
@7
6
Shadow Boxing
4 Sets
5 mins
@6.5
Day 4
1
Hanging Leg Raise
5 Sets
12 Reps
@6.5
2
Abs Crunch (Weighted)
5 Sets
12 Reps
@6
3
Plank (Weighted)
3 Sets
12 Reps
@6
4
Russian Twist (Dumbbell)
5 Sets
12 Reps
@6.5
5
Ab Wheel
4 Sets
12 Reps
@6.5
6
Side Bend (Dumbbell)
4 Sets
12 Reps
@6.5
7
GHD
4 Sets
12 Reps
@6.5
8
GHD
3 Sets
1 Reps
@6.5
9
Shadow Boxing
4 Sets
5 mins
@8
10
Russian Twist
4 Sets
12 Reps
@8
11
Decline Crunch
4 Sets
12 Reps
@9.5
12
Decline Crunch (Weighted)
4 Sets
12 Reps
@8
13
Decline Russian Twist
4 Sets
12 Reps
14
Decline Russian Twist (weighted)
4 Sets
12 Reps
Day 5
1
Snatch Deadlift
4 Sets
12 Reps
@6.5
2
Trap Bar Deadlift
4 Sets
12 Reps
@8
3
Wide Grip Lat Pulldown
3 Sets
12 Reps
@9.5
4
Bent Over Row (Dumbbell)
3 Sets
12 Reps
@6.5
5
Cable Straight Arm Pulldown
3 Sets
12 Reps
@6.5
6
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@6.5
7
Shadow Boxing
4 Sets
5 mins
@6.5
Day 6
1
Military Press (Barbell)
4 Sets
1 Reps
@6.5
2
Arnold Press
3 Sets
12 Reps
@6.5
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9.5
4
Front Raise
3 Sets
12 Reps
@6.5
5
Reverse Pec Deck
3 Sets
12 Reps
@6.5
6
Barbell Shugs
3 Sets
12 Reps
@9.5
7
Shadow Boxing
4 Sets
5 mins
@6.5
Day 7
1
2km Row
1 Set
9 mins
@6.5
2
Shadow Boxing
4 Sets
1 mins
@6.5
Day 1
1
Shadow Boxing
4 Sets
5 mins
@8
2
Squat (Bodyweight)
4 Sets
12 Reps
@6
3
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@9.5
4
Leg Extension
3 Sets
12 Reps
@9.5
5
Romanian Deadlift (Trap Bar)
4 Sets
12 Reps
@6.5
6
Leg Curl
3 Sets
12 Reps
@6.5
7
Leg Press
4 Sets
12 Reps
@8
8
Standing Calf Raise
5 Sets
1 Reps
@6
9
Leg Press
5 Sets
4 Reps
@9
Day 2
1
Bicep Curl (Barbell)
4 Sets
12 Reps
@6.5
2
Bicep Curl (Cable)
3 Sets
12 Reps
@8
3
21s (EZ Bar)
3 Sets
12 Reps
@6.5
4
Concentration Curl
3 Sets
12 Reps
@6
5
Tricep Pushdown (Cable)
4 Sets
12 Reps
@6
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@6
7
Shadow Boxing
4 Sets
5 mins
Day 3
1
Bench Press (Barbell)
4 Sets
12 Reps
@6
2
Pec Fly (Dumbbell)
4 Sets
12 Reps
@6
3
Decline Bench Press (Dumbbell)
3 Sets
12 Reps
@6
4
Incline Bench Press (Barbell)
3 Sets
12 Reps
@6.5
5
Chest Fly (Dumbbell)
3 Sets
12 Reps
@7
6
Shadow Boxing
4 Sets
5 mins
@6.5
Day 4
1
Hanging Leg Raise
5 Sets
12 Reps
@6.5
2
Abs Crunch (Weighted)
5 Sets
12 Reps
@6
3
Plank (Weighted)
3 Sets
12 Reps
@6
4
Russian Twist (Dumbbell)
5 Sets
12 Reps
@6.5
5
Ab Wheel
4 Sets
12 Reps
@6.5
6
Side Bend (Dumbbell)
4 Sets
12 Reps
@6.5
7
GHD
4 Sets
12 Reps
@6.5
8
GHD
3 Sets
1 Reps
@6.5
9
Shadow Boxing
4 Sets
5 mins
@8
10
Russian Twist
4 Sets
12 Reps
@8
11
Decline Crunch
4 Sets
12 Reps
@9.5
12
Decline Crunch (Weighted)
4 Sets
12 Reps
@8
13
Decline Russian Twist
4 Sets
12 Reps
14
Decline Russian Twist (weighted)
4 Sets
12 Reps
Day 5
1
Snatch Deadlift
4 Sets
12 Reps
@6.5
2
Trap Bar Deadlift
4 Sets
12 Reps
@8
3
Wide Grip Lat Pulldown
3 Sets
12 Reps
@9.5
4
Bent Over Row (Dumbbell)
3 Sets
12 Reps
@6.5
5
Cable Straight Arm Pulldown
3 Sets
12 Reps
@6.5
6
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@6.5
7
Shadow Boxing
4 Sets
5 mins
@6.5
Day 6
1
Military Press (Barbell)
4 Sets
1 Reps
@6.5
2
Arnold Press
3 Sets
12 Reps
@6.5
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9.5
4
Front Raise
3 Sets
12 Reps
@6.5
5
Reverse Pec Deck
3 Sets
12 Reps
@6.5
6
Barbell Shugs
3 Sets
12 Reps
@9.5
7
Shadow Boxing
4 Sets
5 mins
@6.5
Day 7
1
2km Row
1 Set
9 mins
@6.5
2
Shadow Boxing
4 Sets
1 mins
@6.5
Day 1
1
Shadow Boxing
4 Sets
5 mins
@8
2
Squat (Bodyweight)
4 Sets
12 Reps
@6
3
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@9.5
4
Leg Extension
3 Sets
12 Reps
@9.5
5
Romanian Deadlift (Trap Bar)
4 Sets
12 Reps
@6.5
6
Leg Curl
3 Sets
12 Reps
@6.5
7
Leg Press
4 Sets
12 Reps
@8
8
Standing Calf Raise
5 Sets
1 Reps
@6
9
Leg Press
5 Sets
4 Reps
@9
Day 2
1
Bicep Curl (Barbell)
4 Sets
12 Reps
@6.5
2
Bicep Curl (Cable)
3 Sets
12 Reps
@8
3
21s (EZ Bar)
3 Sets
12 Reps
@6.5
4
Concentration Curl
3 Sets
12 Reps
@6
5
Tricep Pushdown (Cable)
4 Sets
12 Reps
@6
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@6
7
Shadow Boxing
4 Sets
5 mins
Day 3
1
Bench Press (Barbell)
4 Sets
12 Reps
@6
2
Pec Fly (Dumbbell)
4 Sets
12 Reps
@6
3
Decline Bench Press (Dumbbell)
3 Sets
12 Reps
@6
4
Incline Bench Press (Barbell)
3 Sets
12 Reps
@6.5
5
Chest Fly (Dumbbell)
3 Sets
12 Reps
@7
6
Shadow Boxing
4 Sets
5 mins
@6.5
Day 4
1
Hanging Leg Raise
5 Sets
12 Reps
@6.5
2
Abs Crunch (Weighted)
5 Sets
12 Reps
@6
3
Plank (Weighted)
3 Sets
12 Reps
@6
4
Russian Twist (Dumbbell)
5 Sets
12 Reps
@6.5
5
Ab Wheel
4 Sets
12 Reps
@6.5
6
Side Bend (Dumbbell)
4 Sets
12 Reps
@6.5
7
GHD
4 Sets
12 Reps
@6.5
8
GHD
3 Sets
1 Reps
@6.5
9
Shadow Boxing
4 Sets
5 mins
@8
10
Russian Twist
4 Sets
12 Reps
@8
11
Decline Crunch
4 Sets
12 Reps
@9.5
12
Decline Crunch (Weighted)
4 Sets
12 Reps
@8
13
Decline Russian Twist
4 Sets
12 Reps
14
Decline Russian Twist (weighted)
4 Sets
12 Reps
Day 5
1
Snatch Deadlift
4 Sets
12 Reps
@6.5
2
Trap Bar Deadlift
4 Sets
12 Reps
@8
3
Wide Grip Lat Pulldown
3 Sets
12 Reps
@9.5
4
Bent Over Row (Dumbbell)
3 Sets
12 Reps
@6.5
5
Cable Straight Arm Pulldown
3 Sets
12 Reps
@6.5
6
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@6.5
7
Shadow Boxing
4 Sets
5 mins
@6.5
Day 6
1
Military Press (Barbell)
4 Sets
1 Reps
@6.5
2
Arnold Press
3 Sets
12 Reps
@6.5
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9.5
4
Front Raise
3 Sets
12 Reps
@6.5
5
Reverse Pec Deck
3 Sets
12 Reps
@6.5
6
Barbell Shugs
3 Sets
12 Reps
@9.5
7
Shadow Boxing
4 Sets
5 mins
@6.5
Day 7
1
2km Row
1 Set
9 mins
@6.5
2
Shadow Boxing
4 Sets
1 mins
@6.5
Day 1
1
Shadow Boxing
4 Sets
5 mins
@8
2
Squat (Bodyweight)
4 Sets
12 Reps
@6
3
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@9.5
4
Leg Extension
3 Sets
12 Reps
@9.5
5
Romanian Deadlift (Trap Bar)
4 Sets
12 Reps
@6.5
6
Leg Curl
3 Sets
12 Reps
@6.5
7
Leg Press
4 Sets
12 Reps
@8
8
Standing Calf Raise
5 Sets
1 Reps
@6
9
Leg Press
5 Sets
4 Reps
@9
Day 2
1
Bicep Curl (Barbell)
4 Sets
12 Reps
@6.5
2
Bicep Curl (Cable)
3 Sets
12 Reps
@8
3
21s (EZ Bar)
3 Sets
12 Reps
@6.5
4
Concentration Curl
3 Sets
12 Reps
@6
5
Tricep Pushdown (Cable)
4 Sets
12 Reps
@6
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@6
7
Shadow Boxing
4 Sets
5 mins
Day 3
1
Bench Press (Barbell)
4 Sets
12 Reps
@6
2
Pec Fly (Dumbbell)
4 Sets
12 Reps
@6
3
Decline Bench Press (Dumbbell)
3 Sets
12 Reps
@6
4
Incline Bench Press (Barbell)
3 Sets
12 Reps
@6.5
5
Chest Fly (Dumbbell)
3 Sets
12 Reps
@7
6
Shadow Boxing
4 Sets
5 mins
@6.5
Day 4
1
Hanging Leg Raise
5 Sets
12 Reps
@6.5
2
Abs Crunch (Weighted)
5 Sets
12 Reps
@6
3
Plank (Weighted)
3 Sets
12 Reps
@6
4
Russian Twist (Dumbbell)
5 Sets
12 Reps
@6.5
5
Ab Wheel
4 Sets
12 Reps
@6.5
6
Side Bend (Dumbbell)
4 Sets
12 Reps
@6.5
7
GHD
4 Sets
12 Reps
@6.5
8
GHD
3 Sets
1 Reps
@6.5
9
Shadow Boxing
4 Sets
5 mins
@8
10
Russian Twist
4 Sets
12 Reps
@8
11
Decline Crunch
4 Sets
12 Reps
@9.5
12
Decline Crunch (Weighted)
4 Sets
12 Reps
@8
13
Decline Russian Twist
4 Sets
12 Reps
14
Decline Russian Twist (weighted)
4 Sets
12 Reps
Day 5
1
Snatch Deadlift
4 Sets
12 Reps
@6.5
2
Trap Bar Deadlift
4 Sets
12 Reps
@8
3
Wide Grip Lat Pulldown
3 Sets
12 Reps
@9.5
4
Bent Over Row (Dumbbell)
3 Sets
12 Reps
@6.5
5
Cable Straight Arm Pulldown
3 Sets
12 Reps
@6.5
6
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@6.5
7
Shadow Boxing
4 Sets
5 mins
@6.5
Day 6
1
Military Press (Barbell)
4 Sets
1 Reps
@6.5
2
Arnold Press
3 Sets
12 Reps
@6.5
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9.5
4
Front Raise
3 Sets
12 Reps
@6.5
5
Reverse Pec Deck
3 Sets
12 Reps
@6.5
6
Barbell Shugs
3 Sets
12 Reps
@9.5
7
Shadow Boxing
4 Sets
5 mins
@6.5
Day 7
1
2km Row
1 Set
9 mins
@6.5
2
Shadow Boxing
4 Sets
1 mins
@6.5
Day 1
1
Shadow Boxing
4 Sets
5 mins
@8
2
Squat (Bodyweight)
4 Sets
12 Reps
@6
3
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@9.5
4
Leg Extension
3 Sets
12 Reps
@9.5
5
Romanian Deadlift (Trap Bar)
4 Sets
12 Reps
@6.5
6
Leg Curl
3 Sets
12 Reps
@6.5
7
Leg Press
4 Sets
12 Reps
@8
8
Standing Calf Raise
5 Sets
1 Reps
@6
9
Leg Press
5 Sets
4 Reps
@9
Day 2
1
Bicep Curl (Barbell)
4 Sets
12 Reps
@6.5
2
Bicep Curl (Cable)
3 Sets
12 Reps
@8
3
21s (EZ Bar)
3 Sets
12 Reps
@6.5
4
Concentration Curl
3 Sets
12 Reps
@6
5
Tricep Pushdown (Cable)
4 Sets
12 Reps
@6
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@6
7
Shadow Boxing
4 Sets
5 mins
Day 3
1
Bench Press (Barbell)
4 Sets
12 Reps
@6
2
Pec Fly (Dumbbell)
4 Sets
12 Reps
@6
3
Decline Bench Press (Dumbbell)
3 Sets
12 Reps
@6
4
Incline Bench Press (Barbell)
3 Sets
12 Reps
@6.5
5
Chest Fly (Dumbbell)
3 Sets
12 Reps
@7
6
Shadow Boxing
4 Sets
5 mins
@6.5
Day 4
1
Hanging Leg Raise
5 Sets
12 Reps
@6.5
2
Abs Crunch (Weighted)
5 Sets
12 Reps
@6
3
Plank (Weighted)
3 Sets
12 Reps
@6
4
Russian Twist (Dumbbell)
5 Sets
12 Reps
@6.5
5
Ab Wheel
4 Sets
12 Reps
@6.5
6
Side Bend (Dumbbell)
4 Sets
12 Reps
@6.5
7
GHD
4 Sets
12 Reps
@6.5
8
GHD
3 Sets
1 Reps
@6.5
9
Shadow Boxing
4 Sets
5 mins
@8
10
Russian Twist
4 Sets
12 Reps
@8
11
Decline Crunch
4 Sets
12 Reps
@9.5
12
Decline Crunch (Weighted)
4 Sets
12 Reps
@8
13
Decline Russian Twist
4 Sets
12 Reps
14
Decline Russian Twist (weighted)
4 Sets
12 Reps
Day 5
1
Snatch Deadlift
4 Sets
12 Reps
@6.5
2
Trap Bar Deadlift
4 Sets
12 Reps
@8
3
Wide Grip Lat Pulldown
3 Sets
12 Reps
@9.5
4
Bent Over Row (Dumbbell)
3 Sets
12 Reps
@6.5
5
Cable Straight Arm Pulldown
3 Sets
12 Reps
@6.5
6
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@6.5
7
Shadow Boxing
4 Sets
5 mins
@6.5
Day 6
1
Military Press (Barbell)
4 Sets
1 Reps
@6.5
2
Arnold Press
3 Sets
12 Reps
@6.5
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9.5
4
Front Raise
3 Sets
12 Reps
@6.5
5
Reverse Pec Deck
3 Sets
12 Reps
@6.5
6
Barbell Shugs
3 Sets
12 Reps
@9.5
7
Shadow Boxing
4 Sets
5 mins
@6.5
Day 7
1
2km Row
1 Set
9 mins
@6.5
2
Shadow Boxing
4 Sets
1 mins
@6.5
Day 1
1
Shadow Boxing
4 Sets
5 mins
@8
2
Squat (Bodyweight)
4 Sets
12 Reps
@6
3
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@9.5
4
Leg Extension
3 Sets
12 Reps
@9.5
5
Romanian Deadlift (Trap Bar)
4 Sets
12 Reps
@6.5
6
Leg Curl
3 Sets
12 Reps
@6.5
7
Leg Press
4 Sets
12 Reps
@8
8
Standing Calf Raise
5 Sets
1 Reps
@6
9
Leg Press
5 Sets
4 Reps
@9
Day 2
1
Bicep Curl (Barbell)
4 Sets
12 Reps
@6.5
2
Bicep Curl (Cable)
3 Sets
12 Reps
@8
3
21s (EZ Bar)
3 Sets
12 Reps
@6.5
4
Concentration Curl
3 Sets
12 Reps
@6
5
Tricep Pushdown (Cable)
4 Sets
12 Reps
@6
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@6
7
Shadow Boxing
4 Sets
5 mins
Day 3
1
Bench Press (Barbell)
4 Sets
12 Reps
@6
2
Pec Fly (Dumbbell)
4 Sets
12 Reps
@6
3
Decline Bench Press (Dumbbell)
3 Sets
12 Reps
@6
4
Incline Bench Press (Barbell)
3 Sets
12 Reps
@6.5
5
Chest Fly (Dumbbell)
3 Sets
12 Reps
@7
6
Shadow Boxing
4 Sets
5 mins
@6.5
Day 4
1
Hanging Leg Raise
5 Sets
12 Reps
@6.5
2
Abs Crunch (Weighted)
5 Sets
12 Reps
@6
3
Plank (Weighted)
3 Sets
12 Reps
@6
4
Russian Twist (Dumbbell)
5 Sets
12 Reps
@6.5
5
Ab Wheel
4 Sets
12 Reps
@6.5
6
Side Bend (Dumbbell)
4 Sets
12 Reps
@6.5
7
GHD
4 Sets
12 Reps
@6.5
8
GHD
3 Sets
1 Reps
@6.5
9
Shadow Boxing
4 Sets
5 mins
@8
10
Russian Twist
4 Sets
12 Reps
@8
11
Decline Crunch
4 Sets
12 Reps
@9.5
12
Decline Crunch (Weighted)
4 Sets
12 Reps
@8
13
Decline Russian Twist
4 Sets
12 Reps
14
Decline Russian Twist (weighted)
4 Sets
12 Reps
Day 5
1
Snatch Deadlift
4 Sets
12 Reps
@6.5
2
Trap Bar Deadlift
4 Sets
12 Reps
@8
3
Wide Grip Lat Pulldown
3 Sets
12 Reps
@9.5
4
Bent Over Row (Dumbbell)
3 Sets
12 Reps
@6.5
5
Cable Straight Arm Pulldown
3 Sets
12 Reps
@6.5
6
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@6.5
7
Shadow Boxing
4 Sets
5 mins
@6.5
Day 6
1
Military Press (Barbell)
4 Sets
1 Reps
@6.5
2
Arnold Press
3 Sets
12 Reps
@6.5
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9.5
4
Front Raise
3 Sets
12 Reps
@6.5
5
Reverse Pec Deck
3 Sets
12 Reps
@6.5
6
Barbell Shugs
3 Sets
12 Reps
@9.5
7
Shadow Boxing
4 Sets
5 mins
@6.5
Day 7
1
2km Row
1 Set
9 mins
@6.5
2
Shadow Boxing
4 Sets
1 mins
@6.5
Day 1
1
Shadow Boxing
4 Sets
5 mins
@8
2
Squat (Bodyweight)
4 Sets
12 Reps
@6
3
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@9.5
4
Leg Extension
3 Sets
12 Reps
@9.5
5
Romanian Deadlift (Trap Bar)
4 Sets
12 Reps
@6.5
6
Leg Curl
3 Sets
12 Reps
@6.5
7
Leg Press
4 Sets
12 Reps
@8
8
Standing Calf Raise
5 Sets
1 Reps
@6
9
Leg Press
5 Sets
4 Reps
@9
Day 2
1
Bicep Curl (Barbell)
4 Sets
12 Reps
@6.5
2
Bicep Curl (Cable)
3 Sets
12 Reps
@8
3
21s (EZ Bar)
3 Sets
12 Reps
@6.5
4
Concentration Curl
3 Sets
12 Reps
@6
5
Tricep Pushdown (Cable)
4 Sets
12 Reps
@6
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@6
7
Shadow Boxing
4 Sets
5 mins
Day 3
1
Bench Press (Barbell)
4 Sets
12 Reps
@6
2
Pec Fly (Dumbbell)
4 Sets
12 Reps
@6
3
Decline Bench Press (Dumbbell)
3 Sets
12 Reps
@6
4
Incline Bench Press (Barbell)
3 Sets
12 Reps
@6.5
5
Chest Fly (Dumbbell)
3 Sets
12 Reps
@7
6
Shadow Boxing
4 Sets
5 mins
@6.5
Day 4
1
Hanging Leg Raise
5 Sets
12 Reps
@6.5
2
Abs Crunch (Weighted)
5 Sets
12 Reps
@6
3
Plank (Weighted)
3 Sets
12 Reps
@6
4
Russian Twist (Dumbbell)
5 Sets
12 Reps
@6.5
5
Ab Wheel
4 Sets
12 Reps
@6.5
6
Side Bend (Dumbbell)
4 Sets
12 Reps
@6.5
7
GHD
4 Sets
12 Reps
@6.5
8
GHD
3 Sets
1 Reps
@6.5
9
Shadow Boxing
4 Sets
5 mins
@8
10
Russian Twist
4 Sets
12 Reps
@8
11
Decline Crunch
4 Sets
12 Reps
@9.5
12
Decline Crunch (Weighted)
4 Sets
12 Reps
@8
13
Decline Russian Twist
4 Sets
12 Reps
14
Decline Russian Twist (weighted)
4 Sets
12 Reps
Day 5
1
Snatch Deadlift
4 Sets
12 Reps
@6.5
2
Trap Bar Deadlift
4 Sets
12 Reps
@8
3
Wide Grip Lat Pulldown
3 Sets
12 Reps
@9.5
4
Bent Over Row (Dumbbell)
3 Sets
12 Reps
@6.5
5
Cable Straight Arm Pulldown
3 Sets
12 Reps
@6.5
6
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@6.5
7
Shadow Boxing
4 Sets
5 mins
@6.5
Day 6
1
Military Press (Barbell)
4 Sets
1 Reps
@6.5
2
Arnold Press
3 Sets
12 Reps
@6.5
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9.5
4
Front Raise
3 Sets
12 Reps
@6.5
5
Reverse Pec Deck
3 Sets
12 Reps
@6.5
6
Barbell Shugs
3 Sets
12 Reps
@9.5
7
Shadow Boxing
4 Sets
5 mins
@6.5
Day 7
1
2km Row
1 Set
9 mins
@6.5
2
Shadow Boxing
4 Sets
1 mins
@6.5
Day 1
1
Shadow Boxing
4 Sets
5 mins
@8
2
Squat (Bodyweight)
4 Sets
12 Reps
@6
3
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@9.5
4
Leg Extension
3 Sets
12 Reps
@9.5
5
Romanian Deadlift (Trap Bar)
4 Sets
12 Reps
@6.5
6
Leg Curl
3 Sets
12 Reps
@6.5
7
Leg Press
4 Sets
12 Reps
@8
8
Standing Calf Raise
5 Sets
1 Reps
@6
9
Leg Press
5 Sets
4 Reps
@9
Day 2
1
Bicep Curl (Barbell)
4 Sets
12 Reps
@6.5
2
Bicep Curl (Cable)
3 Sets
12 Reps
@8
3
21s (EZ Bar)
3 Sets
12 Reps
@6.5
4
Concentration Curl
3 Sets
12 Reps
@6
5
Tricep Pushdown (Cable)
4 Sets
12 Reps
@6
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@6
7
Shadow Boxing
4 Sets
5 mins
Day 3
1
Bench Press (Barbell)
4 Sets
12 Reps
@6
2
Pec Fly (Dumbbell)
4 Sets
12 Reps
@6
3
Decline Bench Press (Dumbbell)
3 Sets
12 Reps
@6
4
Incline Bench Press (Barbell)
3 Sets
12 Reps
@6.5
5
Chest Fly (Dumbbell)
3 Sets
12 Reps
@7
6
Shadow Boxing
4 Sets
5 mins
@6.5
Day 4
1
Hanging Leg Raise
5 Sets
12 Reps
@6.5
2
Abs Crunch (Weighted)
5 Sets
12 Reps
@6
3
Plank (Weighted)
3 Sets
12 Reps
@6
4
Russian Twist (Dumbbell)
5 Sets
12 Reps
@6.5
5
Ab Wheel
4 Sets
12 Reps
@6.5
6
Side Bend (Dumbbell)
4 Sets
12 Reps
@6.5
7
GHD
4 Sets
12 Reps
@6.5
8
GHD
3 Sets
1 Reps
@6.5
9
Shadow Boxing
4 Sets
5 mins
@8
10
Russian Twist
4 Sets
12 Reps
@8
11
Decline Crunch
4 Sets
12 Reps
@9.5
12
Decline Crunch (Weighted)
4 Sets
12 Reps
@8
13
Decline Russian Twist
4 Sets
12 Reps
14
Decline Russian Twist (weighted)
4 Sets
12 Reps
Day 5
1
Snatch Deadlift
4 Sets
12 Reps
@6.5
2
Trap Bar Deadlift
4 Sets
12 Reps
@8
3
Wide Grip Lat Pulldown
3 Sets
12 Reps
@9.5
4
Bent Over Row (Dumbbell)
3 Sets
12 Reps
@6.5
5
Cable Straight Arm Pulldown
3 Sets
12 Reps
@6.5
6
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@6.5
7
Shadow Boxing
4 Sets
5 mins
@6.5
Day 6
1
Military Press (Barbell)
4 Sets
1 Reps
@6.5
2
Arnold Press
3 Sets
12 Reps
@6.5
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9.5
4
Front Raise
3 Sets
12 Reps
@6.5
5
Reverse Pec Deck
3 Sets
12 Reps
@6.5
6
Barbell Shugs
3 Sets
12 Reps
@9.5
7
Shadow Boxing
4 Sets
5 mins
@6.5
Day 7
1
2km Row
1 Set
9 mins
@6.5
2
Shadow Boxing
4 Sets
1 mins
@6.5
Day 1
1
Shadow Boxing
4 Sets
5 mins
@8
2
Squat (Bodyweight)
4 Sets
12 Reps
@6
3
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@9.5
4
Leg Extension
3 Sets
12 Reps
@9.5
5
Romanian Deadlift (Trap Bar)
4 Sets
12 Reps
@6.5
6
Leg Curl
3 Sets
12 Reps
@6.5
7
Leg Press
4 Sets
12 Reps
@8
8
Standing Calf Raise
5 Sets
1 Reps
@6
9
Leg Press
5 Sets
4 Reps
@9
Day 2
1
Bicep Curl (Barbell)
4 Sets
12 Reps
@6.5
2
Bicep Curl (Cable)
3 Sets
12 Reps
@8
3
21s (EZ Bar)
3 Sets
12 Reps
@6.5
4
Concentration Curl
3 Sets
12 Reps
@6
5
Tricep Pushdown (Cable)
4 Sets
12 Reps
@6
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@6
7
Shadow Boxing
4 Sets
5 mins
Day 3
1
Bench Press (Barbell)
4 Sets
12 Reps
@6
2
Pec Fly (Dumbbell)
4 Sets
12 Reps
@6
3
Decline Bench Press (Dumbbell)
3 Sets
12 Reps
@6
4
Incline Bench Press (Barbell)
3 Sets
12 Reps
@6.5
5
Chest Fly (Dumbbell)
3 Sets
12 Reps
@7
6
Shadow Boxing
4 Sets
5 mins
@6.5
Day 4
1
Hanging Leg Raise
5 Sets
12 Reps
@6.5
2
Abs Crunch (Weighted)
5 Sets
12 Reps
@6
3
Plank (Weighted)
3 Sets
12 Reps
@6
4
Russian Twist (Dumbbell)
5 Sets
12 Reps
@6.5
5
Ab Wheel
4 Sets
12 Reps
@6.5
6
Side Bend (Dumbbell)
4 Sets
12 Reps
@6.5
7
GHD
4 Sets
12 Reps
@6.5
8
GHD
3 Sets
1 Reps
@6.5
9
Shadow Boxing
4 Sets
5 mins
@8
10
Russian Twist
4 Sets
12 Reps
@8
11
Decline Crunch
4 Sets
12 Reps
@9.5
12
Decline Crunch (Weighted)
4 Sets
12 Reps
@8
13
Decline Russian Twist
4 Sets
12 Reps
14
Decline Russian Twist (weighted)
4 Sets
12 Reps
Day 5
1
Snatch Deadlift
4 Sets
12 Reps
@6.5
2
Trap Bar Deadlift
4 Sets
12 Reps
@8
3
Wide Grip Lat Pulldown
3 Sets
12 Reps
@9.5
4
Bent Over Row (Dumbbell)
3 Sets
12 Reps
@6.5
5
Cable Straight Arm Pulldown
3 Sets
12 Reps
@6.5
6
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@6.5
7
Shadow Boxing
4 Sets
5 mins
@6.5
Day 6
1
Military Press (Barbell)
4 Sets
1 Reps
@6.5
2
Arnold Press
3 Sets
12 Reps
@6.5
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9.5
4
Front Raise
3 Sets
12 Reps
@6.5
5
Reverse Pec Deck
3 Sets
12 Reps
@6.5
6
Barbell Shugs
3 Sets
12 Reps
@9.5
7
Shadow Boxing
4 Sets
5 mins
@6.5
Day 7
1
2km Row
1 Set
9 mins
@6.5
2
Shadow Boxing
4 Sets
1 mins
@6.5
Day 1
1
Shadow Boxing
4 Sets
5 mins
@8
2
Squat (Bodyweight)
4 Sets
12 Reps
@6
3
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@9.5
4
Leg Extension
3 Sets
12 Reps
@9.5
5
Romanian Deadlift (Trap Bar)
4 Sets
12 Reps
@6.5
6
Leg Curl
3 Sets
12 Reps
@6.5
7
Leg Press
4 Sets
12 Reps
@8
8
Standing Calf Raise
5 Sets
1 Reps
@6
9
Leg Press
5 Sets
4 Reps
@9
Day 2
1
Bicep Curl (Barbell)
4 Sets
12 Reps
@6.5
2
Bicep Curl (Cable)
3 Sets
12 Reps
@8
3
21s (EZ Bar)
3 Sets
12 Reps
@6.5
4
Concentration Curl
3 Sets
12 Reps
@6
5
Tricep Pushdown (Cable)
4 Sets
12 Reps
@6
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@6
7
Shadow Boxing
4 Sets
5 mins
Day 3
1
Bench Press (Barbell)
4 Sets
12 Reps
@6
2
Pec Fly (Dumbbell)
4 Sets
12 Reps
@6
3
Decline Bench Press (Dumbbell)
3 Sets
12 Reps
@6
4
Incline Bench Press (Barbell)
3 Sets
12 Reps
@6.5
5
Chest Fly (Dumbbell)
3 Sets
12 Reps
@7
6
Shadow Boxing
4 Sets
5 mins
@6.5
Day 4
1
Hanging Leg Raise
5 Sets
12 Reps
@6.5
2
Abs Crunch (Weighted)
5 Sets
12 Reps
@6
3
Plank (Weighted)
3 Sets
12 Reps
@6
4
Russian Twist (Dumbbell)
5 Sets
12 Reps
@6.5
5
Ab Wheel
4 Sets
12 Reps
@6.5
6
Side Bend (Dumbbell)
4 Sets
12 Reps
@6.5
7
GHD
4 Sets
12 Reps
@6.5
8
GHD
3 Sets
1 Reps
@6.5
9
Shadow Boxing
4 Sets
5 mins
@8
10
Russian Twist
4 Sets
12 Reps
@8
11
Decline Crunch
4 Sets
12 Reps
@9.5
12
Decline Crunch (Weighted)
4 Sets
12 Reps
@8
13
Decline Russian Twist
4 Sets
12 Reps
14
Decline Russian Twist (weighted)
4 Sets
12 Reps
Day 5
1
Snatch Deadlift
4 Sets
12 Reps
@6.5
2
Trap Bar Deadlift
4 Sets
12 Reps
@8
3
Wide Grip Lat Pulldown
3 Sets
12 Reps
@9.5
4
Bent Over Row (Dumbbell)
3 Sets
12 Reps
@6.5
5
Cable Straight Arm Pulldown
3 Sets
12 Reps
@6.5
6
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@6.5
7
Shadow Boxing
4 Sets
5 mins
@6.5
Day 6
1
Military Press (Barbell)
4 Sets
1 Reps
@6.5
2
Arnold Press
3 Sets
12 Reps
@6.5
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9.5
4
Front Raise
3 Sets
12 Reps
@6.5
5
Reverse Pec Deck
3 Sets
12 Reps
@6.5
6
Barbell Shugs
3 Sets
12 Reps
@9.5
7
Shadow Boxing
4 Sets
5 mins
@6.5
Day 7
1
2km Row
1 Set
9 mins
@6.5
2
Shadow Boxing
4 Sets
1 mins
@6.5
Day 1
1
Shadow Boxing
4 Sets
5 mins
@8
2
Squat (Bodyweight)
4 Sets
12 Reps
@6
3
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@9.5
4
Leg Extension
3 Sets
12 Reps
@9.5
5
Romanian Deadlift (Trap Bar)
4 Sets
12 Reps
@6.5
6
Leg Curl
3 Sets
12 Reps
@6.5
7
Leg Press
4 Sets
12 Reps
@8
8
Standing Calf Raise
5 Sets
1 Reps
@6
9
Leg Press
5 Sets
4 Reps
@9
Day 2
1
Bicep Curl (Barbell)
4 Sets
12 Reps
@6.5
2
Bicep Curl (Cable)
3 Sets
12 Reps
@8
3
21s (EZ Bar)
3 Sets
12 Reps
@6.5
4
Concentration Curl
3 Sets
12 Reps
@6
5
Tricep Pushdown (Cable)
4 Sets
12 Reps
@6
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@6
7
Shadow Boxing
4 Sets
5 mins
Day 3
1
Bench Press (Barbell)
4 Sets
12 Reps
@6
2
Pec Fly (Dumbbell)
4 Sets
12 Reps
@6
3
Decline Bench Press (Dumbbell)
3 Sets
12 Reps
@6
4
Incline Bench Press (Barbell)
3 Sets
12 Reps
@6.5
5
Chest Fly (Dumbbell)
3 Sets
12 Reps
@7
6
Shadow Boxing
4 Sets
5 mins
@6.5
Day 4
1
Hanging Leg Raise
5 Sets
12 Reps
@6.5
2
Abs Crunch (Weighted)
5 Sets
12 Reps
@6
3
Plank (Weighted)
3 Sets
12 Reps
@6
4
Russian Twist (Dumbbell)
5 Sets
12 Reps
@6.5
5
Ab Wheel
4 Sets
12 Reps
@6.5
6
Side Bend (Dumbbell)
4 Sets
12 Reps
@6.5
7
GHD
4 Sets
12 Reps
@6.5
8
GHD
3 Sets
1 Reps
@6.5
9
Shadow Boxing
4 Sets
5 mins
@8
10
Russian Twist
4 Sets
12 Reps
@8
11
Decline Crunch
4 Sets
12 Reps
@9.5
12
Decline Crunch (Weighted)
4 Sets
12 Reps
@8
13
Decline Russian Twist
4 Sets
12 Reps
14
Decline Russian Twist (weighted)
4 Sets
12 Reps
Day 5
1
Snatch Deadlift
4 Sets
12 Reps
@6.5
2
Trap Bar Deadlift
4 Sets
12 Reps
@8
3
Wide Grip Lat Pulldown
3 Sets
12 Reps
@9.5
4
Bent Over Row (Dumbbell)
3 Sets
12 Reps
@6.5
5
Cable Straight Arm Pulldown
3 Sets
12 Reps
@6.5
6
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@6.5
7
Shadow Boxing
4 Sets
5 mins
@6.5
Day 6
1
Military Press (Barbell)
4 Sets
1 Reps
@6.5
2
Arnold Press
3 Sets
12 Reps
@6.5
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9.5
4
Front Raise
3 Sets
12 Reps
@6.5
5
Reverse Pec Deck
3 Sets
12 Reps
@6.5
6
Barbell Shugs
3 Sets
12 Reps
@9.5
7
Shadow Boxing
4 Sets
5 mins
@6.5
Day 7
1
2km Row
1 Set
9 mins
@6.5
2
Shadow Boxing
4 Sets
1 mins
@6.5