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.
n the weight lifting splits you will spend ! 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 physi"ue.
#or each exercise you want to perform $ to % sets per exercise. &s you are looking to gaining
muscle and endurance you want to keep your repetitions between !' and !$ reps for each set.
((( )otes *
+tretching and warming up before working out is key to prevent in,ury.
&s a boxer you do not want to bulk up in muscle as that will slow you down, you have want
to have strength, speed and endurance to outlast your opponents.
-ake sure with any boxing training that stay hydrated as boxing is a physically demanding
sport.
.iet is also key for boxing training to make the clean and massive gains that you are looking
for.

-onday
Workout
Muscle Exercise Name Timer Reps Sets Track
/pper
0egs
1arbell +"uat 62 sec !$ $
/pper
0egs
0eg 3ress 62 sec !$ $
0ower
0egs
4alf 3ress 5n 0eg 3ress 62 sec !$ %
0ower
0egs
+tanding 1arbell 4alf 6aise 62 sec !$ %
/pper
0egs
0eg 7xtensions 62 sec !$ $
1ack Wide 8rip 0at 3ulldown 62 sec !$ $
1ack 4able +eated 6ow 62 sec !$ $
#orearms 1arbell 1ehind The 1ack Wrist 4url 62 sec !% 3
1ack 3ull /ps 62 sec !$ 3
Tuesday
4ardio93
ractice
Muscle Exercise Name Timer Reps Sets Track
4ardio :ump 6ope !2 min ; ;
4ardio 1oxing 32 min ; ;
4ardio Treadmill 6unning '2 min ; ;
Wednesday
Workout
Muscle Exercise Name Timer Reps Sets Track
/pper
0egs
1arbell 0unge 62 sec !$ $
/pper
0egs
+eated 0eg 4url 62 sec !$ $
4hest .umbbell 1ench 3ress 62 sec !$ $
4hest .umbbell ncline 1ench 3ress 62 sec !$ $
Triceps 1arbell Triceps 7xtension 62 sec !$ $
+houlders 1arbell +hrug 62 sec !$ $
1iceps .umbbell &lternate 1icep 4url 62 sec !$ $
+houlders +tanding -ilitary 3ress 62 sec !$ $
Triceps 4hest .ip 62 sec !$ 3
Thursday
4ardio93
ractice
Muscle Exercise Name Timer Reps Sets Track
4ardio :ump 6ope !2 min ; ;
4ardio 1oxing 32 min ; ;
4ardio Treadmill 6unning '2 min ; ;
#riday
4ardio93
ractice
Muscle Exercise Name Timer Reps Sets Track
4ardio :ump 6ope !2 min ; ;
4ardio 1oxing 32 min ; ;
4ardio Treadmill 6unning '2 min ; ;
+aturday
Workout
Muscle Exercise Name Timer Reps Sets Track
4hest 1arbell 1ench 3ress 62 sec !$ $
4hest 1arbell ncline 1ench 3ress 62 sec !$ $
Triceps 1arbell 4lose 8rip 1ench 3ress 62 sec !$ $
1ack 5ne &rm .umbbell 6ow 62 sec !$ $
1ack 1ack 7xtensions ; <yperextensions 62 sec !$ $
+houlders .umbbell +houlder 3ress 62 sec !$ $
+houlders 1arbell /p 6ight 6ow 62 sec !$ $
#orearms 1arbell 1ehind The 1ack Wrist 4url 62 sec !% 3
1ack 4hin /p 62 sec !$ 3
+unday6est
http://www.jeft.com/routines/workout-routine-database.php?id=20583