Day 1: Upper / Boxing
Day 2: Lower / Endurance / Core
Day 3: Agility / Explosiveness
Day 4: Rest
Day 5: Full Body / Boxing
Day 6: Streching / Endurance
Day 7: Rest
Strength: 5-8 reps
Hypertrophy: 10-12 reps
Endurance: 15-20 reps
| Day1 | Day2 | Day3 | Day5 | Day6 |
|---|---|---|---|---|
| Warm up | Warm up | Warm up | Warm up | Warm up |
| Jump Rope 25min | Deadlifts 4sets | Jump Rope 25min | Jump Rope 25min | Run 3-5-10km |
| Dumbbell Bench Press 3sets | Weighted Lunges 3sets | Agility Ladder Drills 10sets | Dips 3sets | Burpees 3sets |
| T Bar Rows 3sets | Run 3-5-10km | Medicine Ball Throws 4sets | Pull ups 3sets | Shadown Boxing 25min |
| Muscle ups 3sets | Direction Change Sprints 5sets | Plyometric Push-Ups 3sets | Golbet Squats 3sets | Foam Rolling 15min |
| Boxing Footwork | Russian Twists 5sets | Jumping Lunges 4sets | Focus Mitts Drills | Dynamic Strech Routine |
| Heavy Bag 20min | Hanging Leg Raises 5sets | Speed Bag 20min | Heavy Bag 20min | - |
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