Boxing Strength Training: 6 Day Workout Routine

This is a 6 day boxing routine based on increasing..

Boxing Strength Training

Boxing Strength Training: 6 Day Workout Routine

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.

WORKOUT SUMMARY

Build Muscle
 Muscle Group
Beginner
1
Dumbbells, Barbells, Cables 
Male & Female
 

Day 1 – Workout

ExerciseRepsSets
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

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

Day 3 – Workout

ExerciseRepsSets
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

ExerciseTimerSets
Jump Rope10 Min#
Boxing30 Min#
Treadmill Running20 Min#

Day 5 – Cardio

ExerciseTimerSets
Jump Rope10 Min#
Boxing30 Min#
Treadmill Training20 Min#

Day 6 – Workout

ExerciseRepsSets
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

Beginner Leg workout


Daniel Messer, RNutr, CPT
Daniel Messer, RNutr, CPT

We eat clean, are always motivated and helpout beginners in need. We sell guides on Cutting, Bulking and Muscle Building. Checkout our website!

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