hawk

Bryan Hawk Gym Plan

Bryan Hawk is a retired professional boxer and former WBC junior middleweight champion from United States of America.

Day 1: Upper Strength / Power
Day 2: Lower Strength / Endurance
Day 3: Boxing / Explosiveness / Core
Day 4: Agility / Speed
Day 5: Rest
Day 6: Full Body / Conditioning
Day 7: Rest

Strength: 5-8 reps | Hypertrophy: 10-12 reps | Endurance: 15-20 reps

Detailed Gym Plan

Day1 Day2 Day3 Day4 Day6
Warm up Warm up Warm up Warm up Warm up
Jump Rope 20min Speed Jump Rope 20min Jump Rope 20min Agility Ladder Drills Clean & Press 3sets
Barbell Bench Press 3sets Barbell Squats 4sets Focus Mitts Drill Shuttle Runs 6sets Dumbeel Thrusters 3sets
Weighted Chin ups 3sets Bulgerian Split Squast 3sets Leg Raises 5sets Mountain Climbers 3sets Pull ups 3sets
Medicine Ball Slams 4sets Kettleball Swings 4sets Speed Bag Work 15min Box Jumps 3sets Battle Ropes 4sets 40sec
Plyometric Rows 3sets Sled Pushes 3sets 20m Heavy Bag 20min Weighted Shadow Fighting 20min Farmer Walks 3sets 50m
Heavy Bag Combos 20min Sprints 6sets 100m Run 3-5-10km - Dynamic Streching Routine

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