Boxer body
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Shadow Boxing | 4 | 5 min | @8 |
| 2 | Squat (Bodyweight) | 4 | 12 reps | @6 |
| 3 | Walking Lunge (Dumbbell) | 3 | 12 reps | @9.5 |
| 4 | Leg Extension | 3 | 12 reps | @9.5 |
| 5 | Romanian Deadlift (Trap Bar) | 4 | 12 reps | @6.5 |
| 6 | Leg Curl | 3 | 12 reps | @6.5 |
| 7 | Leg Press | 4 | 12 reps | @8 |
| 8 | Standing Calf Raise | 5 | 1 rep | @6 |
| 9 | Leg Press | 5 | 4 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bicep Curl (Barbell) | 4 | 12 reps | @6.5 |
| 2 | Bicep Curl (Cable) | 3 | 12 reps | @8 |
| 3 | 21s (EZ Bar) | 3 | 12 reps | @6.5 |
| 4 | Concentration Curl | 3 | 12 reps | @6 |
| 5 | Tricep Pushdown (Cable) | 4 | 12 reps | @6 |
| 6 | Overhead Tricep Extension (Cable) | 3 | 12 reps | @6 |
| 7 | Shadow Boxing | 4 | 5 min | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 12 reps | @6 |
| 2 | Pec Fly (Dumbbell) | 4 | 12 reps | @6 |
| 3 | Decline Bench Press (Dumbbell) | 3 | 12 reps | @6 |
| 4 | Incline Bench Press (Barbell) | 3 | 12 reps | @6.5 |
| 5 | Chest Fly (Dumbbell) | 3 | 12 reps | @7 |
| 6 | Shadow Boxing | 4 | 5 min | @6.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Hanging Leg Raise | 5 | 12 reps | @6.5 |
| 2 | Abs Crunch (Weighted) | 5 | 12 reps | @6 |
| 3 | Plank (Weighted) | 3 | 12 reps | @6 |
| 4 | Russian Twist (Dumbbell) | 5 | 12 reps | @6.5 |
| 5 | Ab Wheel | 4 | 12 reps | @6.5 |
| 6 | Side Bend (Dumbbell) | 4 | 12 reps | @6.5 |
| 7 | GHD | 4 | 12 reps | @6.5 |
| 8 | GHD | 3 | 1 rep | @6.5 |
| 9 | Shadow Boxing | 4 | 5 min | @8 |
| 10 | Russian Twist | 4 | 12 reps | @8 |
| 11 | Decline Crunch | 4 | 12 reps | @9.5 |
| 12 | Decline Crunch (Weighted) | 4 | 12 reps | @8 |
| 13 | Decline Russian Twist | 4 | 12 reps | — |
| 14 | Decline Russian Twist (weighted) | 4 | 12 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Snatch Deadlift | 4 | 12 reps | @6.5 |
| 2 | Trap Bar Deadlift | 4 | 12 reps | @8 |
| 3 | Wide Grip Lat Pulldown | 3 | 12 reps | @9.5 |
| 4 | Bent Over Row (Dumbbell) | 3 | 12 reps | @6.5 |
| 5 | Cable Straight Arm Pulldown | 3 | 12 reps | @6.5 |
| 6 | Single Arm Row (Dumbbell) | 3 | 12 reps | @6.5 |
| 7 | Shadow Boxing | 4 | 5 min | @6.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Military Press (Barbell) | 4 | 1 rep | @6.5 |
| 2 | Arnold Press | 3 | 12 reps | @6.5 |
| 3 | Lateral Raise (Dumbbell) | 3 | 12 reps | @9.5 |
| 4 | Front Raise | 3 | 12 reps | @6.5 |
| 5 | Reverse Pec Deck | 3 | 12 reps | @6.5 |
| 6 | Barbell Shugs | 3 | 12 reps | @9.5 |
| 7 | Shadow Boxing | 4 | 5 min | @6.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | 2km Row | 1 | 9 min | @6.5 |
| 2 | Shadow Boxing | 4 | 1 min | @6.5 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Boxer body is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 180 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Boxer body is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Boxer body is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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