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The Boxer Lifter

by Dillon J.

Program Description

**The Boxer Lifter** is a dynamic 12-week program designed to enhance your strength and conditioning through a blend of boxing-inspired workouts and traditional lifting techniques. With 24 training days packed into this program, you'll engage in compound movements like barbell squats, deadlifts, and overhead presses, complemented by core-strengthening exercises such as hanging leg raises and landmine twists. This program is perfect for those looking to build muscle, improve endurance, and develop a fighter's mentality. Get ready to unleash your inner athlete and elevate your fitness game!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 06, 2026 09:17
  • Last Edited
    Jan 06, 2026 09:28
Muscle Engagement
Front
Back
MuscleSet
Abs
17.5%
Quadriceps
10%
Glutes
10%
Hamstrings
10%
Triceps
10%
Front Delts
10%
Chest
5%
Lats
5%
Upper Back
5%
Middle Delts
5%
Neck
5%
Adductors
2.5%
Biceps
2.5%
Lower Back
2.5%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
5 reps
-
3
Lat Pulldown (Neutral Grip)
3
8 reps
-
4
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
5 reps
-
3
Lat Pulldown (Neutral Grip)
3
8 reps
-
4
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
5 reps
-
3
Lat Pulldown (Neutral Grip)
3
8 reps
-
4
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
5 reps
-
3
Lat Pulldown (Neutral Grip)
3
8 reps
-
4
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
5 reps
-
3
Lat Pulldown (Neutral Grip)
3
8 reps
-
4
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
5 reps
-
3
Lat Pulldown (Neutral Grip)
3
8 reps
-
4
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
5 reps
-
3
Lat Pulldown (Neutral Grip)
3
8 reps
-
4
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
5 reps
-
3
Lat Pulldown (Neutral Grip)
3
8 reps
-
4
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
5 reps
-
3
Lat Pulldown (Neutral Grip)
3
8 reps
-
4
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
5 reps
-
3
Lat Pulldown (Neutral Grip)
3
8 reps
-
4
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
5 reps
-
3
Lat Pulldown (Neutral Grip)
3
8 reps
-
4
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
5 reps
-
3
Lat Pulldown (Neutral Grip)
3
8 reps
-
4
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Landmine Twist
3
10 reps
-
4
Neck Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Landmine Twist
3
10 reps
-
4
Neck Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Landmine Twist
3
10 reps
-
4
Neck Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Landmine Twist
3
10 reps
-
4
Neck Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Landmine Twist
3
10 reps
-
4
Neck Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Landmine Twist
3
10 reps
-
4
Neck Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Landmine Twist
3
10 reps
-
4
Neck Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Landmine Twist
3
10 reps
-
4
Neck Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Landmine Twist
3
10 reps
-
4
Neck Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Landmine Twist
3
10 reps
-
4
Neck Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Landmine Twist
3
10 reps
-
4
Neck Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Landmine Twist
3
10 reps
-
4
Neck Curl
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Bench Press (Dumbbell)
3 Sets
5 Reps
-
3
Lat Pulldown (Neutral Grip)
3 Sets
8 Reps
-
4
Hanging Leg Raise
3 Sets
10 Reps
-
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
-
2
Overhead Press (Barbell)
3 Sets
5 Reps
-
3
Landmine Twist
3 Sets
10 Reps
-
4
Neck Curl
3 Sets
10 Reps
-