7/8/23, 1:49 PM The Ultimate Boxing Workout Plan to Get Lean and Fit - Muscle & Fitness

THE ULTIMATE BOXING WORKOUT PLAN TO GET LEAN AND FIT

 

Increase your strength and conditioning and build lean muscle with this boxing workout.

7 DAYS 22 YES

In the real world, boxers are some of the leanest, most well-trained athletes. Champs such as Vladimir
Klitschko, Shane Mosley, and Mike Tyson were all human wrecking balls in their prime and had the builds to
show for it.

Gyms that are built on the idea of boxing-for-fitness are popping up left and right across the country, most
advertising the promise of helping you burn up to 1,000 calories in an hour. Seriously? So, sadist that I am, I
decided to glove up and enlist the help of famed boxing trainer Freddie Roach, making his Wild Card Boxing
Gym in Hollywood my fitness home for 12 weeks.

By the end of my time with Roach and company, I may not have been ready to swap blows with a pro, but I
was faster, leaner, and stronger than I had been since college. Train this way and maybe you can salvage a
bit of your youth, one punch at a time.

https://www.muscleandfitness.com/routine/workouts/workout-routines/ultimate-boxing-workout-plan-get-lean-and-fit/ 1/7
7/8/23, 1:49 PM The Ultimate Boxing Workout Plan to Get Lean and Fit - Muscle & Fitness

FEATURED ARTICLES

✕
 

Advertisement

Powered By

By the end of my 12 weeks at Wild Card, I’d gone from 178 lbs. post-honeymoon to a trim 161. My bodyfat
had dropped from 17% to around 10%, and my abs had made a cameo for the first time since…well, ever. I
was executing combinations on the mitts like a seasoned vet, working out twice a day was pretty much
common practice, and I was tackling 5-mile runs at the crack of dawn without complaint.

https://www.muscleandfitness.com/routine/workouts/workout-routines/ultimate-boxing-workout-plan-get-lean-and-fit/ 2/7
7/8/23, 1:49 PM The Ultimate Boxing Workout Plan to Get Lean and Fit - Muscle & Fitness

THE TRAINING SPLIT

Day Training (Body Parts)
 
✕

1 Boxing Workout

2 Weights (Back, Legs)

3 Boxing Workout

4 Weights (Chest, Arms)

5 Boxing Workout

6 Rest/Optional Run (work up to 5 miles)

7 Rest

Note: Because of the volume of training you get during boxing workouts, avoid regular weight training for
shoulders. If this is a lagging body part, incorporate no more than 6–8 sets of basic presses and raises on
Day 6.

ROUTINE
DAYS 1, 3, 5
Boxing Workout

EXERCISE EQUIPMENT SETS REPS R E ST

https://www.muscleandfitness.com/routine/workouts/workout-routines/ultimate-boxing-workout-plan-get-lean-and-fit/ 3/7
7/8/23, 1:49 PM The Ultimate Boxing Workout Plan to Get Lean and Fit - Muscle & Fitness

JUMP ROPE Jump Rope 3 3 MIN <1 min*

*Rest no longer than one minute between sets. Between exercises, rest
✕
only as long as it takes to get set up on the next activity.
✕
 

SPEED BAG -- 3 MIN <1 min*

*Rest no longer than one minute between sets. Between exercises, rest only as long as it takes to get set up on the next activity.

SHADOWBOX 3 3 MIN <1 min*

*Rest no longer than one minute between sets. Between exercises, rest only as long as it takes to get set up on the next activity.

HEAVY BAG 3 3 MIN <1 min*

*Rest no longer than one minute between sets. Between exercises, rest only as long as it takes to get set up on the next activity.

SQUAT THRUSTS No Equipment 4 20 --

LUNGE THRUST 4 20 --

L ATERAL LEAP AND HOP No Equipment 4 20 <1 min*

*Rest no longer than one minute between sets. Between exercises, rest only as long as it takes to get set up on the next activity.

https://www.muscleandfitness.com/routine/workouts/workout-routines/ultimate-boxing-workout-plan-get-lean-and-fit/ 4/7
7/8/23, 1:49 PM The Ultimate Boxing Workout Plan to Get Lean and Fit - Muscle & Fitness

PLYOMETRIC PUSHUP 6 TO FA I L U R E <1 min

Choose three different versions of plyometric pushups. Complete two sets of each, stopping the set once you begin to lose
momentum.✕
 

COMBO SHOULDER RAISE Dumbbells 3 3 MIN <1 min

Choose a light set of dumbbells and work on 30–sec cycles within each 3–min set. A typical circuit with Fortune involves 30 secs at a
time of straight punching, overhead punching, rear-delt raises, lateral raises, shoulder presses and a 30–sec hold.

GENERAL SITUP No Equipment 3 3 MIN <1 min*

*Rest no longer than one minute between sets. Between exercises, rest only as long as it takes to get set up on the next activity.

DAY 2
Back & Legs

EXERCISE EQUIPMENT SETS REPS R E ST

BARBELL DEADLIFT Barbell 4 10 --

SINGLE-ARM NEUTRAL-GRIP DUMBBELL ROW Dumbbells 4 10 --

https://www.muscleandfitness.com/routine/workouts/workout-routines/ultimate-boxing-workout-plan-get-lean-and-fit/ 5/7
7/8/23, 1:49 PM The Ultimate Boxing Workout Plan to Get Lean and Fit - Muscle & Fitness

Adjustable Cable
WIDE-GRIP L AT PULLDOWN Machine, Bench, Lat 4 10 --
Pulldown Bar
✕
 

BARBELL SQUAT Barbell 4 10 --

THE ULTIMATE BOXING WORKOUT PL AN TO GET LEAN 3 10 --

AND FIT

LYING LEG CURL 3 10 --

SEATED CALF RAISE Bench 3 10 --

DAY 4
Chest & Arms

EXERCISE EQUIPMENT SETS REPS R E ST

DUMBBELL BENCH PRESS Bench, Dumbbells 4 10 --

WARRIOR FIT INCLINE DUMBBELL BENCH PRESS Bench, Dumbbells 4 10 --

https://www.muscleandfitness.com/routine/workouts/workout-routines/ultimate-boxing-workout-plan-get-lean-and-fit/ 6/7
7/8/23, 1:49 PM The Ultimate Boxing Workout Plan to Get Lean and Fit - Muscle & Fitness

INCLINE DUMBBELL FLYE Bench, Dumbbells 3 10 --

✕
 
BODYWEIGHT DIP Dip Station 3 TO FA I L U R E --

STANDING DUMBBELL BICEPS CURL Dumbbells 3 10 --

https://www.muscleandfitness.com/routine/workouts/workout-routines/ultimate-boxing-workout-plan-get-lean-and-fit/ 7/7