Heavy Hitter | Workout Programs | Boostcamp App |

Heavy Hitter

by Jeremiah_Sanders_683256

4 athletes joined

Program Description

Weight lifting for boxers

Program Overview

Level

Novice, Intermediate, Advanced

Goal

Athletics

Equipment

Full Gym

Program Length

8 weeks

Time Per Workout

90 minutes

Created

May 07, 2024 01:29

Last Edited

Jul 08, 2024 04:26

down_app

Day 2

1

Bench Press (Paused)

5 Sets

4 Reps

@9

2

Bent Over Row (Barbell)

3 Sets

5 Reps

@9

3

Reverse Lunge (Dumbbell)

3 Sets

3 Reps

@8

4

French Press

3 Sets

8 Reps

@8

5

Seated Hamstring Curl

3 Sets

15 Reps

@7

6A

Ab Wheel

3 Sets

15 Reps

6B

Neck Curl

3 Sets

10 Reps

6C

Neck Extension

3 Sets

10 Reps

6D

Farmer's Walk (Weighted)

3 Sets

90 Reps

Day 3

1

Front Squat (Barbell)

3 Sets

5 Reps

@9

2

Romanian Deadlift (Barbell)

3 Sets

6 Reps

@9

3

Incline Bench Press (Barbell)

3 Sets

6 Reps

@8

4

Reverse Lunge (Dumbbell)

3 Sets

8 Reps

@7.5

5

Tricep Rope Push Down (Cable)

3 Sets

15 Reps

@7.5

6A

Decline Crunch (Weighted)

3 Sets

15 Reps

6B

Neck Curl

3 Sets

10 Reps

6C

Neck Extension

3 Sets

10 Reps

6D

Plate Holds (Fingertips)

3 Sets

1 mins

@10

7

Rear Delt Fly (Machine)

1 Set

Day 1

1

Trap Bar Deadlift

3 Sets

5 Reps

@9

2

Bench Press (Barbell)

4 Sets

4 Reps

@9

3

Single Arm Row (Dumbbell)

3 Sets

6 Reps

@8

4

Back Extension

3 Sets

8 Reps

@8

5

Rear Delt Fly (Machine)

3 Sets

15 Reps

@8

6A

Hanging Leg Raise

3 Sets

15 Reps

6B

Neck Curl

3 Sets

10 Reps

6C

Neck Extension

3 Sets

10 Reps

6D

Dead Hang

3 Sets

30 Reps

Day 4

1

Hack Squat

4 Sets

8 Reps

@9

2

Leg Press

4 Sets

8 Reps

@9

3

Standing Calf Raise

3 Sets

15 Reps

@10

4

Leg Curl

4 Sets

12 Reps

@9

5

Leg Extension

3 Sets

12 Reps

@9