logo
BoostcampPNG

Heavy Hitter

by Jeremiah_Sanders_683256
6 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
    Jun 18, 2025 10:00

Summary

Unleash your strength with the Heavy Hitter program, an intense 8-week journey designed for serious lifters. Committing to four days a week, you'll tackle a mix of heavy compound lifts and targeted accessory work, ensuring balanced muscle development and explosive power. Each session is crafted to push your limits, featuring exercises like the paused bench press and front squat, all while honing your technique. Get ready to build muscle, increase strength, and transform your physique!
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 9
2
Bench Press (Barbell)
4
4 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
6 reps
RPE 8
4
Back Extension
3
8 reps
RPE 8
5
Rear Delt Fly (Machine)
3
15 reps
RPE 8
6A
Hanging Leg Raise
3
15 reps
-
6B
Neck Curl
3
10 reps
-
6C
Neck Extension
3
10 reps
-
6D
Dead Hang
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
3 reps
RPE 9.5
2
Bench Press (Barbell)
4
4 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
5 reps
RPE 8.5
4
Back Extension
3
8 reps
RPE 8
5
Rear Delt Fly (Machine)
3
15 reps
RPE 8
6A
Hanging Leg Raise
3
15 reps
-
6B
Neck Curl
3
10 reps
-
6C
Neck Extension
3
10 reps
-
6D
Dead Hang
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1 reps
RPE 10
2
Bench Press (Barbell)
4
3 reps
RPE 10
3
Single Arm Row (Dumbbell)
3
4 reps
RPE 10
4
Back Extension
2
8 reps
RPE 8
5
Rear Delt Fly (Machine)
3
15 reps
RPE 8
6A
Hanging Leg Raise
3
15 reps
-
6B
Neck Curl
3
10 reps
-
6C
Neck Extension
3
10 reps
-
6D
Dead Hang
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 6
3
Pull-Up (Weighted)
3
10 reps
RPE 6
4
Seated Hamstring Curl
2
15 reps
RPE 6
5
Rear Delt Fly (Machine)
2
20 reps
RPE 6
6
Plank
4
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
3
1 reps
RPE 10
1B
Hurdle Hops
3
3 reps
RPE 6
2
Rotational Landmine Push Press
4
3 reps
RPE 6
3A
Farmer's Walk (Weighted)
4
90 reps
RPE 8
3B
Band Pull Apart
4
20 reps
-
4
Decline Crunch (Weighted)
1
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
3
1 reps
RPE 10
1B
Box Jump
3
5 reps
RPE 6
2
Rotational Landmine Push Press
4
3 reps
RPE 7
3
Prowler Push
6
1 mins
RPE 9
4
Decline Crunch (Weighted)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
5 reps
RPE 6
2
Lateral Med Ball Throw
1
5 reps
RPE 6
3
Lateral Med Ball Throw
1
10 reps
RPE 6
4
Kettlebell Swing
4
6 reps
RPE 7
5
Russian Twist (Dumbbell)
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
6
1 reps
RPE 7
2
Med Ball Slam
6
6 reps
RPE 6
3
Kettlebell Swing
3
6 reps
RPE 7
4
Plank
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
4 reps
RPE 9
2
Bent Over Row (Barbell)
3
5 reps
RPE 9
3
Reverse Lunge (Dumbbell)
3
3 reps
RPE 8
4
French Press
3
8 reps
RPE 8
5
Seated Hamstring Curl
3
15 reps
RPE 7
6A
Ab Wheel
3
15 reps
-
6B
Neck Curl
3
10 reps
-
6C
Neck Extension
3
10 reps
-
6D
Farmer's Walk (Weighted)
3
90 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
RPE 9.5
2
Bent Over Row (Barbell)
3
4 reps
RPE 9.5
3
Reverse Lunge (Dumbbell)
3
3 reps
RPE 8.5
4
French Press
3
8 reps
RPE 8
5
Seated Hamstring Curl
3
15 reps
RPE 7
6A
Ab Wheel
3
15 reps
-
6B
Neck Curl
3
10 reps
-
6C
Neck Extension
3
10 reps
-
6D
Farmer's Walk (Weighted)
3
90 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
1 reps
RPE 10
2
Bent Over Row (Barbell)
3
3 reps
RPE 10
3
Reverse Lunge (Dumbbell)
3
3 reps
RPE 9
4
French Press
2
10 reps
RPE 8
5
Seated Hamstring Curl
3
15 reps
RPE 7
6A
Ab Wheel
3
15 reps
-
6B
Neck Curl
3
10 reps
-
6C
Neck Extension
3
10 reps
-
6D
Farmer's Walk (Weighted)
3
90 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 6
2
Single Arm Row (Dumbbell)
3
6 reps
RPE 6
3
Shoulder Press (Machine)
3
6 reps
RPE 6
4
Face Pull
3
10 reps
RPE 7
5
Reverse Abs Crunch (Bodyweight)
3
RPE 7
6
Pallof Press
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
1 reps
RPE 8
1B
Decline Crunch (Weighted)
3
6 reps
-
2
Trap Bar Deadlift
4
3 reps
RPE 7
3
Farmer's Walk (Weighted)
4
60 reps
RPE 10
4
Pallof Press
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
1 reps
RPE 10
1B
Decline Crunch (Weighted)
3
6 reps
-
2
Split Squat Jump
4
2 reps
RPE 7
3
Neck Curl
3
10 reps
RPE 8
4
Neck Extension
3
10 reps
RPE 8
5
Ab Wheel
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forward Jump
2
5 reps
RPE 6
2
Med Ball Slam
2
5 reps
RPE 6
3
Rotational Landmine Push Press
4
4 reps
RPE 7
4
Plank
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
1 mins
RPE 7
2
Box Jump
3
8 reps
RPE 7
3
Battle Ropes
6
0.6 mins
RPE 7
4
Med Ball Slam
3
6 reps
RPE 7
5
Plank
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Incline Bench Press (Barbell)
3
6 reps
RPE 8
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
6A
Decline Crunch (Weighted)
3
15 reps
-
6B
Neck Curl
3
10 reps
-
6C
Neck Extension
3
10 reps
-
6D
Plate Holds (Fingertips)
3
1 mins
RPE 10
7
Rear Delt Fly (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9.5
3
Incline Bench Press (Barbell)
3
5 reps
RPE 8.5
4
Reverse Lunge (Dumbbell)
3
6 reps
RPE 8.5
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
6A
Decline Crunch (Weighted)
3
15 reps
-
6B
Neck Curl
3
10 reps
-
6C
Neck Extension
3
10 reps
-
6D
Plate Holds (Fingertips)
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
1 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
3 reps
RPE 10
3
Incline Bench Press (Barbell)
3
4 reps
RPE 10
4
Reverse Lunge (Dumbbell)
3
6 reps
RPE 8.5
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
6A
Decline Crunch (Weighted)
3
15 reps
-
6B
Neck Curl
3
10 reps
-
6C
Neck Extension
3
10 reps
-
6D
Plate Holds (Fingertips)
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 7
2
Reverse Lunge (Dumbbell)
3
6 reps
RPE 7
3
Lat Pulldown (Single Arm)
3
6 reps
RPE 7
4
Rear Delt Fly (Machine)
3
20 reps
RPE 7
5
Glute Bridge (Barbell)
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Zercher Squat (Barbell)
3
1 reps
RPE 9
1B
Split Squat Jump
3
6 reps
-
2
Hang Power Clean
3
3 reps
RPE 8
3
Neck Curl
3
10 reps
-
4
Neck Extension
3
10 reps
-
5
Reverse Abs Crunch (Bodyweight)
1
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Zercher Squat (Barbell)
3
1 reps
RPE 10
1B
Split Squat Jump
3
6 reps
-
2
Prowler Push
6
1 mins
RPE 9
3
Pallof Press
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
5 reps
RPE 6
2
Lateral Med Ball Slam
2
5 reps
RPE 6
3
Upright Row (Dumbbell)
4
4 reps
RPE 7
4
Ab Wheel
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 9
2
Leg Press
4
8 reps
RPE 9
3
Standing Calf Raise
3
15 reps
RPE 10
4
Leg Curl
4
12 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 9
2
Leg Press
4
8 reps
RPE 9
3
Standing Calf Raise
3
15 reps
RPE 10
4
Leg Curl
4
12 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 9
2
Leg Press
4
8 reps
RPE 9
3
Standing Calf Raise
3
15 reps
RPE 10
4
Leg Curl
4
12 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 9
2
Leg Press
4
8 reps
RPE 9
3
Standing Calf Raise
3
15 reps
RPE 10
4
Leg Curl
4
12 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 9
2
Leg Press
4
8 reps
RPE 9
3
Standing Calf Raise
3
15 reps
RPE 10
4
Leg Curl
4
12 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
Week 1
1 / 8 Weeks
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