Boxing Strength Training: 6 Day Workout Routine

Boxing Strength

This is a 6 day boxing routine based on increasing stamina, endurance, building muscle, strength and overall improving physical condition for boxing.

With this 6 day split you will be working out with weights for 3 days a week to build muscle and gain strength; followed by 3 days of cardio training for increasing endurance and stamina.

In the weight lifting splits you will spend 1 day to train only lower body. Then splitting upper body and lower body then a final workout day training only upper body.

This training style will help with an overall physical muscle building and proportional physique.

For each exercise you want to perform 4 to 5 sets per exercise. As you are looking to gaining muscle and endurance you want to keep your repetitions between 12 and 14 reps for each set.


Build Muscle
 Muscle Group
Dumbbells, Barbells, Cables 
Male & Female

Day 1 – Workout

Barbell Squat144
Leg Press144
Calf Press On Leg Press145
Standing Barbell Calf Raise145
Wide Grip Lat Pulldown144
Leg Extensions144
Cable Seated Row144
Barbell Behind The Back Wrist Curl153
Pull Ups143

Day 2 – Cardio

Treadmill Running 20 Min#
Step Machine60 Min#
Elliptical Training60 Min#

Day 3 – Workout

Barbell Lunge144
Seated Leg Curl144
Dumbbell Bench Press144
Dumbbell Incline Bench Press144
Barbell Triceps Extension144
Barbell Shrug144
Dumbbell Alternate Bicep Curl144
Standing Military Press144
Chest Dip143

Day 4 – Cardio

Jump Rope10 Min#
Boxing30 Min#
Treadmill Running20 Min#

Day 5 – Cardio

Jump Rope10 Min#
Boxing30 Min#
Treadmill Training20 Min#

Day 6 – Workout

Barbell Bench Press144
Barbell Incline Bench Press144
Barbell Close Grip Bench Press144
One Arm Dumbbell Row144
Dumbbell Shoulder Press144
Back Extension – Hyper-extension144
Barbell Up Right Row144
Barbell Behind The Back Wrist Curl153
Wide Grip Lat Pulldown83