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Box and strength

by George Gourlis
5.0
(1 rating)

Program Description

Boxing and strength

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Powerlifting, Powerbuilding, Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 21, 2024 09:34
  • Last Edited
    Jun 18, 2025 09:02

Summary

Unleash your inner fighter with the "Box and Strength" program! Over the course of 4 weeks, you'll engage in a dynamic blend of boxing and strength training, designed to challenge your endurance and build muscle. With three sessions each week, you'll alternate between high-intensity cardio like shadow boxing and powerful barbell lifts, including squats, deadlifts, and bench presses. This comprehensive program is perfect for anyone looking to enhance their fitness, boost their strength, and develop a fighter's mindset. Get ready to sweat, lift, and transform!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
85%
2
Deadlift (Barbell)
2
5 reps
85%
3
Bench Press (Barbell)
2
1
8 reps
5 reps
85%
95%
4
Pull-Up (Weighted)
1
1
10 reps
10 reps
1%
85%
5
Bicep Curl (Dumbbell)
2
10 reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
85%
2
Deadlift (Barbell)
2
5 reps
85%
3
Bench Press (Barbell)
2
1
8 reps
5 reps
85%
95%
4
Pull-Up (Weighted)
1
1
10 reps
10 reps
1%
85%
5
Bicep Curl (Dumbbell)
2
10 reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
85%
2
Deadlift (Barbell)
2
5 reps
85%
3
Bench Press (Barbell)
2
1
8 reps
5 reps
85%
95%
4
Pull-Up (Weighted)
1
1
10 reps
10 reps
1%
85%
5
Bicep Curl (Dumbbell)
2
10 reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
85%
2
Deadlift (Barbell)
2
5 reps
85%
3
Bench Press (Barbell)
2
1
8 reps
5 reps
85%
95%
4
Pull-Up (Weighted)
1
1
10 reps
10 reps
1%
85%
5
Bicep Curl (Dumbbell)
2
10 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
75%
2
Overhead Press (Barbell)
2
6 reps
90%
3
Bent Over Row (Barbell)
2
5 reps
90%
4
Dip (Weighted)
3
12 reps
90%
5
Shadow Boxing
1
15 mins
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
75%
2
Overhead Press (Barbell)
2
6 reps
90%
3
Bent Over Row (Barbell)
2
5 reps
90%
4
Dip (Weighted)
3
12 reps
90%
5
Shadow Boxing
1
15 mins
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
75%
2
Overhead Press (Barbell)
2
6 reps
90%
3
Bent Over Row (Barbell)
2
5 reps
90%
4
Dip (Weighted)
3
12 reps
90%
5
Shadow Boxing
1
15 mins
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
75%
2
Overhead Press (Barbell)
2
6 reps
90%
3
Bent Over Row (Barbell)
2
5 reps
90%
4
Dip (Weighted)
3
12 reps
90%
5
Shadow Boxing
1
15 mins
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
60 mins
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
60 mins
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
60 mins
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
60 mins
80%
Week 1
1 / 4 Weeks
Day 3
1
Shadow Boxing
1 Set
60 mins
80%
Day 1
1
Squat (Barbell)
2 Sets
8 Reps
85%
2
Deadlift (Barbell)
2 Sets
5 Reps
85%
3
Bench Press (Barbell)
2 Sets
1 Set
8 Reps
5 Reps
85%
95%
4
Pull-Up (Weighted)
1 Set
1 Set
10 Reps
10 Reps
1%
85%
5
Bicep Curl (Dumbbell)
2 Sets
10 Reps
90%
Day 2
1
Run
1 Set
30 mins
75%
2
Overhead Press (Barbell)
2 Sets
6 Reps
90%
3
Bent Over Row (Barbell)
2 Sets
5 Reps
90%
4
Dip (Weighted)
3 Sets
12 Reps
90%
5
Shadow Boxing
1 Set
15 mins
90%