Reference Guide
How to Use
Pick and Choose as you please.
*All notes are recommendations.
Step 1
Pick an STARTER (or 2)
- Aim for 10-15 cycles for HIIT/Tabatas
- 15 mins cardio
Both is great, if you have the time!
Step 2
Pick a MEAT (in Blue)
Step 3
Pick 2-4 SIDES (Black)
Step 4
Add a burnout (lightweight to fails)
Step 5
Cool down
- Stretching or low-impact cardio 10-15 minutes
Step 6
Abs. 5-10 minutes. They recover quickly, you can do daily
Step 7
Pat Yourself on the Back, hydrate, rest, repeat.
Options for Training
- Push/Pull/Legs
(are you pushing the weight away or pulling it towards you?) You can do Bench, Leg Press, and Arnold Shoulder presses for a “push” day. Deads, Pullups, face pulls for a “pull” day.
Specific muscle groups (Legs, Back, Chest, etc)
For any structure you choose:MEAT: Compound Movement. Do first.
POTATOES/VEGGIES: Targeted/Accessory Movements
Hypertrophy
Strength
Sets/Reps
>10 reps, lower weight
Example:
3x10 or 4x12
Lower reps, higher weights
Example:
5x5, 4x6-8, or 12/10/8/6
Rests
Shorter Rest (Timed, 15-30 sec)
Longer Rest (as long as you need for heavy lifting)
Result
Muscle mass
Muscle Strength
Safety/
Mindfulness
Can be safer, don’t need a spotter
Form and safety are even more important. No ego lifting!
Example:
FR/RR Squat Supersets (4 sets of 6 reps)
Rest
Single Leg Straight Leg Deads w Dumbbell (3x10 or 4x12)
Rest
Bulgarian Split Squats (3x8/10 or 4x12)
Rest
BB Good Mornings (3x15)
Lunges (burnout)
STARTERS
HIIT/Tabatas
30-60 sec on, 15 sec rest
Repeat to goal time (5 mins) or cycles (10x)
If you can only do 1-2 sets, do them!
Ladder drills
Burpees (regular, no push, tuck jump, box jump)
Pull ups (pull up or chin up)
Squats (air, jump, close feet, sumo)
Lunges (walking, jumping, curtsy)
Farmers Walk
Pushups (regular, plyo, Spiderman, clapping, diamond, wide, TRX, feet up, 1-arm DB)
High Knees
Butt kicks
Monster walk (Base leg straight and stable, kick other leg up to sky), walking motion
Sledgehammers
Cleans or snatches (KB, DBs, lightweight)
Sled Pulls
Step Ups
Box Jumps
A-Skips
Turkish Get Ups
Ball Wall Throw
Cardio (constant state or interval)
These can be done as either, but are listed as constant state options. Aerobic exercise is fueled by oxygen; breathing. Anaerobic exercise is fueled by your stored energy. Both are NEEDED for boxing.
Gets HR up, warms up whole body. Aim for 15 minutes. Should be sweating by end and feeling warm!
SWIMMING
ROWING
JOGGING / RUNNING
ELLIPTICAL
JUMP ROPE
SHADOWBOXING (CONSTANT, ON A TIRE, OR W WEIGHTS)
BIKING
Legs
FWD
Quads
- (trains well w Upper back/traps/lats/shoulders)
Front squat (high bar)
Rear Squat
Leg Extension
Reverse Lunges (weighted)
Goblet Squats
Legs
RWD
Glutes + Hams
Deadlift
Donkey kicks
RDL
Bulgarian Split Squats
Walking Lunges
Curtsy Lunges
Single Leg Deads
Stiff Leg Deads
Front/Rear Squat Supersets
Snatch
Cleans
Hip Thrusts
Plyo Feet Sliders
Leg Press
Calf Raises
Squat (high/low/front/rear)
Glute Bridge
Stairs (step ups, machine, or real)
Chest
(pair w tris)
(pair w tris)
Pushups (inverted, superman, clapping, plyo, diamond, wide)
Flat Bench (bb, db)
Flyes (flat, incline, decline w bb or db)
Cables (high, mid, low)
Dips
Close grip bench (light weight, fast form to burn outs at end)
Back
Stability, core
Stability, core
Deads (sumo, straight leg, regular, trap bar)
T Rows
RDL
KB Swings
Squats
Back Extension
Good Morning
Bent over row (dumbbells, barbell) Back - Uppers: Delts + traps + lats
Bent over row (wide grip, regular)
Renegade Row
Face Pull
Single Arm DB Row
Upright row
Seated Cable Rows
Reverse Fly (Seated or supine)
Row
Inverted row (upside down push ups)
Pull-ups
Lat Pulldowns
Shrugs
Landmines
Bis
Complementary with Back
Complementary with Back
barbell curls
Drag curls
Hammer curls
21s
Cable curls
Concentration curls
Incline db curls
Preacher Curls
Chin Ups
Reverse Grip BB Curls
Standing db or bb Curls
Tris
Complementary with Chest or Bis/shoulders/lats
Complementary with Chest or Bis/shoulders/lats
Skullcrushers
Overhead Tricep Extensions (db)
Tricep Dips (weighted or bw) (seated or w sticks)
DB Kickbacks
Diamond Push Ups
Cable Pull Downs
Close-Grip Bench Press
Standing Cable Extensions (standing, facing away from cable)
Forearms
Hammer curls
Farmer’s Walks
Wrist Curls
Towel Pull Ups
Reverse Wrist Curls
Plate Pinch
Lift heavy shit
Towel Rollers
Shoulders
OHD Press
Arnold Press
Plate Press
Military Press
Upright Row
Lat Raises
Reverse Fly
Face Pull
Shoulder Press (DB)
Push Press
Renegade Row
Front Raises
Lats n Traps
(L) Lat Pullovers
(L) Lat Cable Pulldowns (close grip or regular)
(L) Seated Cable Rows
(L) Straight Arm Pulldown
(L) Wide Arm Pull Ups / Pull Ups
(T/L)) Lat Raises
(T) Shrugs (DB, KB, Plates)
(T) Trap Bar Deads
(T) Farmer’s Walk
(T) Overhand BB Row
(T) Face Pull (Cable)
(T) Pull Up