Unleash your inner fighter with the **Boxer Body** program, a dynamic 12-week training regimen designed to sculpt your physique and boost your endurance. With a rigorous schedule of 7 days a week, you'll engage in a mix of cardio, strength training, and functional movements, including shadow boxing and rowing. Each session is crafted to elevate your heart rate and build lean muscle, ensuring you develop the agility and power of a boxer. Get ready to transform your body and elevate your fitness game!

Boxer body

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

2km Row

Shadow Boxing

Squat (Bodyweight)

Walking Lunge (Dumbbell)

Leg Extension

Romanian Deadlift (Trap Bar)

Leg Curl

Leg Press

Standing Calf Raise

Legs day

Bicep Curl (Barbell)

Bicep Curl (Cable)

21s (EZ Bar)

Concentration Curl

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Arms

Bench Press (Barbell)

Pec Fly (Dumbbell)

Decline Bench Press (Dumbbell)

Incline Bench Press (Barbell)

Chest Fly (Dumbbell)

Chest

Snatch Deadlift

Trap Bar Deadlift

Wide Grip Lat Pulldown

Bent Over Row (Dumbbell)

Cable Straight Arm Pulldown

Single Arm Row (Dumbbell)

Back

Hanging Leg Raise

Abs Crunch (Weighted)

Plank (Weighted)

Russian Twist (Dumbbell)

Ab Wheel

Side Bend (Dumbbell)

Russian Twist

Decline Crunch

Decline Crunch (Weighted)

Decline Russian Twist

Decline Russian Twist (weighted)

Military Press (Barbell)

Arnold Press

Lateral Raise (Dumbbell)

Front Raise

Reverse Pec Deck

Barbell Shugs

Shoulders 

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