Ultimate Boxing Training Program
Program Structure:
Frequency: 6 Days per Week
Duration: 8-12 Weeks (Repeatable)
Daily Split: Strength, Power,
Speed, Conditioning, and Recovery
Day 1: Strength & Power (Lower Body
Focus)
Warm-Up (15 min):
Speed Rope – 3 rounds of 3 min
Dynamic stretches & mobility
(hips, ankles, knees)
Workout:
1. Squat (Barbell or Dumbbell) – 5x5
2. Romanian Deadlift (Dumbbells
or Barbell) – 4x8
3. Bulgarian Split Squats
(Dumbbells) – 3x10 each leg
4. Box Jumps (onto Bench or
Mat) – 4x6
5.Side Lunges – 3x15 each direction
Core Work:
Ab Wheel Rollouts – 3x12
Hanging Leg Raises (Pull-Up Bar)
– 3x15
Cooldown (10 min):
Foam Rolling & Stretching
Day 2: Boxing & Conditioning
Warm-Up:
Speed Rope – 4 rounds of 3 min
Shadowboxing – 3 rounds of 2 min
Workout:
1. Heavy Bag Work – 6 rounds of 3
min (Focus: power, speed,
combos)
2. Pull-Ups (Strength & Grip) –
4x10
3. Dips (Triceps & Chest) – 4x12
4. Dumbbell Punches – 3x15 per
arm
5.Push-Ups (Explosive, Clapping) –
3x12
Core Work:
Ab Wheel Rollouts – 3x15
Side Planks – 3x30 sec each side
Cooldown:
Foam Rolling & Stretching
Day 3: Upper Body Strength & Power
Warm-Up:
Speed Rope – 3 rounds of 3 min
Shoulder mobility & band work
Workout:
1. Bench Press (Dumbbell or
Barbell) – 5x5
2. Pull-Ups (Weighted if
possible) – 4x8
3. Dips (Weighted if possible) –
4x10
4. Arnold Press (Dumbbells) –
3x12
5.Barbell Rows – 4x10
Core Work:
Hanging Knee Raises – 3x12
Ab Wheel Rollouts – 3x12
Cooldown:
Foam Rolling & Stretching
Day 4: Agility, Speed, & Reflexes
Warm-Up:
Speed Rope – 5 rounds of 3 min
Mobility Drills
Workout:
1. Speed Rope (Double Unders) –
3x30 sec
2. Shadowboxing (Footwork
Focus) – 3 rounds of 3 min
3. Heavy Bag (Speed Combos) – 5
rounds of 3 min
4. Dumbbell Punches – 3x15
5.Explosive Push-Ups – 3x12
Core Work:
Ab Wheel Rollouts – 3x12
Hanging Leg Raises – 3x12
Cooldown:
Foam Rolling & Stretching
Day 5: Endurance & Power
Conditioning
Warm-Up:
Speed Rope – 4 rounds of 3 min
Dynamic Mobility
Workout:
1. Heavy Bag (Max Power Punches) –
8 rounds of 3 min
2. Pull-Ups (Explosive, Weighted)
– 4x8
3. Dips (Weighted or Slow
Eccentric) – 4x10
4. Barbell Squats (Explosive
Focus) – 5x5
5.Farmer’s Walk (Dumbbells) – 3x30
sec
Core Work:
Ab Wheel Rollouts – 3x12
Side Planks – 3x30 sec
Cooldown:
Foam Rolling & Stretching
Day 6: Boxing Technique & Recovery
Warm-Up:
Speed Rope – 5 rounds of 3 min
Mobility Drills
Workout:
1. Shadowboxing (Precision &
Defense) – 5 rounds of 3 min
2. Heavy Bag (Defense-Oriented
Drills) – 6 rounds of 3 min
3. Slow Motion Punches (Perfect
Form) – 3x20
4. Dumbbell Shadowboxing (Light
Weights) – 3x1 min
Recovery:
Foam Rolling & Deep Stretching
Day 7: Full Recovery & Mobility
Full body foam rolling &
stretching
Light shadowboxing
Active rest (walks, swimming,
etc.)
Final Notes:
Progressive Overload: Gradually
increase weights or reps weekly.
Rest: 30-60 sec for endurance,
90 sec for strength work.
Hydration & Nutrition: Essential
for recovery & peak
performance.
Sparring & Technical Training:
Should be incorporated outside
this routine.
