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
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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