Boxing and Weightlifting Workout: 4 Day Split Program


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 plan that I use to keep my cardio up and muscle up. A plan that splits the workout routine into 4 days. 2 days of lifting weights and 2 days of boxing. The best of both worlds.

These workouts are 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. 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.

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. 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. 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 exercises 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 if you are looking to build up your cardio and stamina.

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. So exploding out and controligng the weight on the way down.

This builds up the explosive power and in my opinion brings a bit more cardio to your weights session.

Day 4

Then day 4 is just a repeat of Day 2. 

If you want to throw in an extra session then feel free. I would recommend a cardio session of some sort or either another Boxing session. If you want to do more weights then maybe split the days 1 and 3 into another day. Possibly leaving legs for a separate day by themselves.

  • 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
Day 1
Back, Biceps and Traps
ExerciseSetsReps
Wide Grip Pull Up or Lat Pull Down310-12
One Arm Dumbbell Row38-12
Barbell Row38-12
Front Bar raises for traps5 MinutesBurn
Curls 310-12
Day 2
Boxing
ExerciseSetsTime
Warm up15 minutes
Skipping15 minutes
Shadow Boxing33 minutes
Heavy Bag43 minutes
Cool down/Stretch15-10 minutes
Ab Crunches/Leg raises 320-25 reps
Day 3
Chest, Triceps and Legs
ExerciseSetsReps
Bench Press36-10
Incline Dumbbell Bench Press38-12
Squats with Dumbbell310-12
Leg Press38-10
Overhead press38-12
Deadlifts38
Day 4
Boxing
ExerciseSetsTime
Warm up15 minutes
Skipping15 minutes
Shadow Boxing33 minutes
Heavy Bag43 minutes
Cool down/Stretch15-10 minutes
Ab Crunches/Leg raises 320-25 reps

For the free PDF download of this plan click here.

Why not check out our other workouts here.

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