Started as a bullied kid who couldn't throw a punch. Built himself into a Japanese champion through roadwork, bag work, and an inhuman ability to absorb punishment and keep swinging.
Every phase, every session, every exercise — expand a day to see the full prescription.
The full five-day range at a real training pace (target RIR 3).
Pistol squat debuts, higher conditioning volume. Target RIR 2.
Three differently-composed Full Body days, a Lower & Cardio day, and an Upper day.
Lean, durable, and explosive — a boxer's build, not a bodybuilder's.
Real bodyweight strength across every pattern plus genuine roadwork-style conditioning capacity.
Bodyweight movements use rep progression, then a harder variant in phase two (bulgarian split squat to pistol squat). Jump rope and sprint work use density progression.
Ippo's training is real boxing-gym culture — heavy jump-rope roadwork paired with genuine bodyweight strength, not shortcuts. This program keeps that identity honest: real conditioning volume and full-body calisthenics, no bag work or shadow boxing required.