3-day strength and power block designed to run alongside boxing training: max strength, power & explosiveness, strength-endurance. Cut volume by 50% during fight week.
Program at a glance
Who is this program for?
This program suits athletes with a consistent training habit who know the basic lifts. The key is progressing loads gradually without breaking the weekly structure.
Weekly plan
Day 1 — Max Strength
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Full Squat | 4×5 | 180 sec |
| Barbell Bench Press | 4×5 | 180 sec |
| Weighted Pull Up | 4×6 | 120 sec |
| Medicine Ball Rotary Throw | 4×12 | 90 sec |
| Trap Bar Farmers Carry | 3 set | 120 sec |
| Weighted Front Plank | 3×45 sec | 60 sec |
Day 2 — Rest
Rest day — recover and get ready for the next session.
Day 3 — Power & Explosiveness
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Trap Bar Deadlift | 5×3 | 120 sec |
| Push Press | 4×3 | 120 sec |
| Medicine Ball Chest Pass Against Wall | 4×5 | 90 sec |
| Landmine 180 | 3×16 | 90 sec |
| Weighted Lying Neck Flexion | 3×15 | 60 sec |
Day 4 — Rest
Rest day — recover and get ready for the next session.
Day 5 — Strength-Endurance
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Front Squat | 3×8 | 120 sec |
| Dumbbell Incline Bench Press | 3×10 | 90 sec |
| Barbell Bent-Over Row | 3×10 | 90 sec |
| Battling Ropes High Waves | 6×20 sec | 60 sec |
| Hanging Leg Raise | 3×12 | 60 sec |
Day 6 — Rest
Rest day — recover and get ready for the next session.
Day 7 — Rest
Rest day — recover and get ready for the next session.
Gym Program for Boxers is free to follow on VIGOR: download the app, pick the program from the Programs tab and start your first workout. Every set is logged and your progress is measured automatically.
This content is for general information; consult a professional about suitability for your health. Sets, reps and rest values reflect the current program template in the app.