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BoostcampPNG

Heavy Hitter

by Jeremiah_Sanders_683256
5 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 27, 2024 06:49
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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