Written by The Editorial Team, in Boxing Articles,Workouts Articles
As I don’t fight competitively anymore I like to lift more weights but still don’t want to give up my boxing completely. So here I have attached a 4 days split workout routine that I use to keep my cardio up and muscle up. A 4 days split workout routine that splits the workout routine into 4 days. 2 days of lifting weights and 2 days of boxing for a boxer. This 4-day training split is the best of both worlds.
This training is relatively quick as it can be quite difficult for me to find the time to work out for a long period.
Below I have a brief explanation as to what exercises I do on each day in an arranged schedule. Then I have a table displaying everything. And if you want to download a printable PDF then just go to the bottom of the page. No gym is needed if you have the equipment to work on your routines.
4 Day Training Split in Detail
Day 1
Day 1 is Pull day which consists of pull exercises such as rows, pull-ups, raises etc. The idea is to target the back, biceps and traps with these easy to do exercises.
These specific exercises are used to engage the small and larger muscle groups associated with your back and biceps.
Day 2
Day2 then is Boxing. Now my routine is quite simple. I split it into comfortable parts. Like I said I’m not competing so I’m really just looking to work up a sweat and burn some calories while still working on technique.
I start it off with a general warm-up. This video shows it in detail below how boxers do it. I use this video of Lomachenko to warm up with and loosen the body out.
I then jump into skipping followed by shadowboxing.
Lastly, the Heavy bag to work up to more of a sweat. You can always throw in your own program into your boxing work out schedule such as working on footwork drills, head movement or even using other machines like the ergometer rowing, skiing or bike. They are all great to add to your workout if you are looking to build up your cardio and stamina. Some weight lifting can be added.
Day 3
Day 3 then is the push day which includes some compound movements such as bench press, squats and deadlifts. I use dumbbells while squatting in replacement of the barbell just because of past back issues. I usually hold a single dumbbell upright or hold two side by side depending on the weight I want to hit.
I focus on explosiveness with each exercise in my routine including weightlifting. So exploding out and controling the weight on the way down.
This builds up the explosive power and in my opinion brings a bit more cardio to your weights programs.
Day 4
Then day 4 is just a repeat of Day 2.
If you want to throw in an extra session in this 4 day weight lifting routine then feel free. I would recommend a cardio session of some sort or either another Boxing session such as weightlifting for boxers. If you want to do more weight lifting for boxers then maybe do weightlifting split the days 1 and 3 into another day. Possibly leaving legs for a separate day by themselves.
4 Day Weight Lifting Routine and Other Activities in Short
- Day 1 – Back, Biceps, Traps
- Day 2 – Boxing (Skipping/Cardio)
- Day 3 – OFF
- Day 4 – Chest, Shoulders and Legs
- Day 5 – Boxing
- Day 6 – OFF
- Day 7 – OFF
Weight Lifting for Boxers: How It Looks Like
| Day 1 | ||
| Back, Biceps and Traps | ||
| Exercise | Sets | Reps |
| Wide Grip Pull Up or Lat Pull Down | 3 | 10-12 |
| One Arm Dumbbell Row | 3 | 8-12 |
| Barbell Row | 3 | 8-12 |
| Front Bar raises for traps | 5 Minutes | Burn |
| Curls | 3 | 10-12 |
| Day 2 | ||
| Boxing | ||
| Exercise | Sets | Time |
| Warm up | 1 | 5 minutes |
| Skipping | 1 | 5 minutes |
| Shadow Boxing | 3 | 3 minutes |
| Heavy Bag | 4 | 3 minutes |
| Cool down/Stretch | 1 | 5-10 minutes |
| Ab Crunches/Leg raises | 3 | 20-25 reps |
| Day 3 | ||
| Chest, Triceps and Legs | ||
| Exercise | Sets | Reps |
| Bench Press | 3 | 6-10 |
| Incline Dumbbell Bench Press | 3 | 8-12 |
| Squats with Dumbbell | 3 | 10-12 |
| Leg Press | 3 | 8-10 |
| Overhead press | 3 | 8-12 |
| Deadlifts | 3 | 8 |
| Day 4 | ||
| Boxing | ||
| Exercise | Sets | Time |
| Warm up | 1 | 5 minutes |
| Skipping | 1 | 5 minutes |
| Shadow Boxing | 3 | 3 minutes |
| Heavy Bag | 4 | 3 minutes |
| Cool down/Stretch | 1 | 5-10 minutes |
| Ab Crunches/Leg raises | 3 | 20-25 reps |
For the free PDF download of this plan click here.
Why not check out our other workouts here.
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