This is a 6 day boxing routine based on increasing stamina, endurance, building muscle, strength and overall improving physical condition for boxing.

With this 6 day split you will be working out with weights for 3 days a week to build muscle and gain strength; followed by 3 days of cardio training for increasing endurance and stamina.

In the weight lifting splits you will spend 1 day to train only lower body, then splitting upper body and lower body then a final workout day training only upper body. This training style will help with an overall physical muscle building and proportional physique.

For each exercise you want to perform 4 to 5 sets per exercise. As you are looking to gaining muscle and endurance you want to keep your repetitions between 12 and 14 reps for each set.

*** Notes :

Stretching and warming up before working out is key to prevent injury.

As a boxer you do not want to bulk up in muscle as that will slow you down, you have want to have strength, speed and endurance to outlast your opponents.

Make sure with any boxing training that stay hydrated as boxing is a physically demanding sport.

Diet is also key for boxing training to make the clean and massive gains that you are looking for. 

MondayWorkoutMuscle Exercise Name Timer Reps Sets TrackUpper Legs Barbell Squat 60 sec 14 4

Upper Legs Leg Press 60 sec 14 4

Lower Legs Calf Press On Leg Press 60 sec 14 5

Lower Legs Standing Barbell Calf Raise 60 sec 14 5

Upper Legs Leg Extensions 60 sec 14 4

Back Wide Grip Lat Pulldown 60 sec 14 4

Back Cable Seated Row 60 sec 14 4

Forearms Barbell Behind The Back Wrist Curl 60 sec 15 3

Back Pull Ups 60 sec 14 3

TuesdayCardio/PracticeMuscle Exercise Name Timer Reps Sets Track

Cardio Jump Rope 10 min - -

Cardio Boxing 30 min - -

Cardio Treadmill Running 20 min - -

WednesdayWorkoutMuscle Exercise Name Timer Reps Sets TrackUpper Legs Barbell Lunge 60 sec 14 4

Upper Legs Seated Leg Curl 60 sec 14 4

Chest Dumbbell Bench Press 60 sec 14 4

Chest Dumbbell Incline Bench Press 60 sec 14 4

Triceps Barbell Triceps Extension 60 sec 14 4

Shoulders Barbell Shrug 60 sec 14 4

Biceps Dumbbell Alternate Bicep Curl 60 sec 14 4

Shoulders Standing Military Press 60 sec 14 4

Triceps Chest Dip 60 sec 14 3

ThursdayCardio/PracticeMuscle Exercise Name Timer Reps Sets Track

Cardio Jump Rope 10 min - -

Cardio Boxing 30 min - -

Cardio Treadmill Running 20 min - -

FridayCardio/PracticeMuscle Exercise Name Timer Reps Sets Track

Cardio Jump Rope 10 min - -

Cardio Boxing 30 min - -

Cardio Treadmill Running 20 min - -

SaturdayWorkoutMuscle Exercise Name Timer Reps Sets Track

Chest Barbell Bench Press 60 sec 14 4

Chest Barbell Incline Bench Press 60 sec 14 4

Triceps Barbell Close Grip Bench Press 60 sec 14 4

Back One Arm Dumbbell Row 60 sec 14 4

Back Back Extensions - Hyperextensions 60 sec 14 4

Shoulders Dumbbell Shoulder Press 60 sec 14 4

Shoulders Barbell Up Right Row 60 sec 14 4

Forearms Barbell Behind The Back Wrist Curl 60 sec 15 3

Back Chin Up 60 sec 14 3

Sunday Rest

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