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Heavy Hitter
by Jeremiah_Sanders_683256
2 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
May 15, 2024 07:15
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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
Day 1
1
Trap Bar Deadlift
3 Sets
3 Reps
@9.5
2
Bench Press (Barbell)
4 Sets
4 Reps
@9.5
3
Single Arm Row (Dumbbell)
3 Sets
5 Reps
@8.5
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 2
1
Bench Press (Paused)
5 Sets
3 Reps
@9.5
2
Bent Over Row (Barbell)
3 Sets
4 Reps
@9.5
3
Reverse Lunge (Dumbbell)
3 Sets
3 Reps
@8.5
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
4 Reps
@9.5
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@9.5
3
Incline Bench Press (Barbell)
3 Sets
5 Reps
@8.5
4
Reverse Lunge (Dumbbell)
3 Sets
6 Reps
@8.5
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
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
Day 1
1
Trap Bar Deadlift
3 Sets
1 Reps
@10
2
Bench Press (Barbell)
4 Sets
3 Reps
@10
3
Single Arm Row (Dumbbell)
3 Sets
4 Reps
@10
4
Back Extension
2 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 2
1
Bench Press (Paused)
5 Sets
1 Reps
@10
2
Bent Over Row (Barbell)
3 Sets
3 Reps
@10
3
Reverse Lunge (Dumbbell)
3 Sets
3 Reps
@9
4
French Press
2 Sets
10 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
1 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
3 Reps
@10
3
Incline Bench Press (Barbell)
3 Sets
4 Reps
@10
4
Reverse Lunge (Dumbbell)
3 Sets
6 Reps
@8.5
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
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
Day 2
1
Romanian Deadlift (Dumbbell)
3 Sets
6 Reps
@6
2
Single Arm Row (Dumbbell)
3 Sets
6 Reps
@6
3
Shoulder Press (Machine)
3 Sets
6 Reps
@6
4
Face Pull
3 Sets
10 Reps
@7
5
Reverse Abs Crunch (Bodyweight)
3 Sets
@7
6
Pallof Press
3 Sets
10 Reps
@7
Day 3
1
Bench Press (Paused)
3 Sets
8 Reps
@7
2
Reverse Lunge (Dumbbell)
3 Sets
6 Reps
@7
3
Lat Pulldown (Single Arm)
3 Sets
6 Reps
@7
4
Rear Delt Fly (Machine)
3 Sets
20 Reps
@7
5
Glute Bridge (Barbell)
3 Sets
20 Reps
@7
Day 1
1
Hack Squat
3 Sets
6 Reps
@6
2
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@6
3
Pull-Up (Weighted)
3 Sets
10 Reps
@6
4
Seated Hamstring Curl
2 Sets
15 Reps
@6
5
Rear Delt Fly (Machine)
2 Sets
20 Reps
@6
6
Plank
4 Sets
1 mins
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
Day 1
1A
Trap Bar Deadlift
3 Sets
1 Reps
@10
1B
Hurdle Hops
3 Sets
3 Reps
@6
2
Rotational Landmine Push Press
4 Sets
3 Reps
@6
3A
Farmer's Walk (Weighted)
4 Sets
90 Reps
@8
3B
Band Pull Apart
4 Sets
20 Reps
4
Decline Crunch (Weighted)
1 Set
100 Reps
Day 2
1A
Bench Press (Barbell)
3 Sets
1 Reps
@8
1B
Decline Crunch (Weighted)
3 Sets
6 Reps
2
Trap Bar Deadlift
4 Sets
3 Reps
@7
3
Farmer's Walk (Weighted)
4 Sets
60 Reps
@10
4
Pallof Press
3 Sets
10 Reps
@9
Day 3
1A
Zercher Squat (Barbell)
3 Sets
1 Reps
@9
1B
Split Squat Jump
3 Sets
6 Reps
2
Hang Power Clean
3 Sets
3 Reps
@8
3
Neck Curl
3 Sets
10 Reps
4
Neck Extension
3 Sets
10 Reps
5
Reverse Abs Crunch (Bodyweight)
1 Set
@8
Day 1
1A
Trap Bar Deadlift
3 Sets
1 Reps
@10
1B
Box Jump
3 Sets
5 Reps
@6
2
Rotational Landmine Push Press
4 Sets
3 Reps
@7
3
Prowler Push
6 Sets
1 mins
@9
4
Decline Crunch (Weighted)
3 Sets
10 Reps
@9
Day 3
1A
Zercher Squat (Barbell)
3 Sets
1 Reps
@10
1B
Split Squat Jump
3 Sets
6 Reps
2
Prowler Push
6 Sets
1 mins
@9
3
Pallof Press
3 Sets
10 Reps
@9
Day 2
1A
Bench Press (Barbell)
3 Sets
1 Reps
@10
1B
Decline Crunch (Weighted)
3 Sets
6 Reps
2
Split Squat Jump
4 Sets
2 Reps
@7
3
Neck Curl
3 Sets
10 Reps
@8
4
Neck Extension
3 Sets
10 Reps
@8
5
Ab Wheel
3 Sets
15 Reps
@8
Day 1
1
Box Jump
2 Sets
5 Reps
@6
2
Lateral Med Ball Throw
1 Set
5 Reps
@6
3
Lateral Med Ball Throw
1 Set
10 Reps
@6
4
Kettlebell Swing
4 Sets
6 Reps
@7
5
Russian Twist (Dumbbell)
3 Sets
20 Reps
@8
Day 2
1
Forward Jump
2 Sets
5 Reps
@6
2
Med Ball Slam
2 Sets
5 Reps
@6
3
Rotational Landmine Push Press
4 Sets
4 Reps
@7
4
Plank
3 Sets
6 Reps
@8
Day 3
1
Jump Squat
2 Sets
5 Reps
@6
2
Lateral Med Ball Slam
2 Sets
5 Reps
@6
3
Upright Row (Dumbbell)
4 Sets
4 Reps
@7
4
Ab Wheel
3 Sets
12 Reps
@8
Day 1
1
Prowler Push
6 Sets
1 Reps
@7
2
Med Ball Slam
6 Sets
6 Reps
@6
3
Kettlebell Swing
3 Sets
6 Reps
@7
4
Plank
3 Sets
1 mins
@8
Day 2
1
Sprint
6 Sets
1 mins
@7
2
Box Jump
3 Sets
8 Reps
@7
3
Battle Ropes
6 Sets
0.6 mins
@7
4
Med Ball Slam
3 Sets
6 Reps
@7
5
Plank
3 Sets
1 mins
@8
Day 3
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