Boxing and Weightlifting Workout: 4 Day Split Program


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  
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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