Need help to split routine

[ChrisTMT]

I need your help to split my routine. Want to hit arms and shoulders twice a week. 5 days*

[ChrisTMT]

anyonee???

[ChrisTMT]

Or should I pick up other program? need your help

[Mr.MojoRisin']

If this is for bodybuilding purposes then do an upper/lower split 4 days per week. If this is for boxing then don't worry about training arms. Focus on boxing specifically. As you gain weight you will build muscle through boxing.

[ChrisTMT]

If this is for bodybuilding purposes then do an upper/lower split 4 days per week. If this is for boxing then don't worry about training arms. Focus on boxing specifically. As you gain weight you will build muscle through boxing.

I started lifting this week. I ll start boxing on September and want to build a solid body and reduce my bodyfat through lifting. I have like 18% bodyfat and lifting will help my body change.

[palacboxing]

I started lifting this week. I ll start boxing on September and want to build a solid body and reduce my bodyfat through lifting. I have like 18% bodyfat and lifting will help my body change.

Keep it simple.
Start walking every single day 10 minutes working your way up to 30 minutes, increasing your pace.
Before you touch weights are you ask yourself "how flexible am I and how is my mobility?" fix those issues with body weight exercises and mobility drills, than move on to weights.
Learn to jump rope properly.
Clean up your diet.
You're going to need balance if you want to box and lift weights. What ever you're adding to your weight training routine will take away from your boxing routine and vice versa.
There is no perfect routine, but I would compound exercises and full body workouts, squat, deadlift, military press, rows, rows, and some more rows, and if you have someone to teach you how to hang clean or power clean.

[salem-no1]

If your looking for a strength and conditioning program that will compliment your boxing and get you in shape, I've created this program you can follow online.




I have a degree in sport strength and conditioning and work with some high level fighters. Any questions let me know.

[Mr.MojoRisin']

I started lifting this week. I ll start boxing on September and want to build a solid body and reduce my bodyfat through lifting. I have like 18% bodyfat and lifting will help my body change.

Boxing requires apliable strength which imo can't be reached through weight lifting. Getting into shape and conditioning your body is one thing which can be reached through weights. For boxing specific strength doing things like running up Hills, climbing, and anything that requires strength/endurance for a long period of time will help. It's kind of like construction worker strength imo.


Lifting heavy, any routine including things like SL 5x5 is pretty useless. It builds strength and gets the lifts up but takes too long to get challenging and it's easy to get injured. Lifting in the 6-10 rep range is best. First set is 10 then 8 then 6. For all exercises. Stay consistent with your boxing training and you will be fine...like all things.

Strength is about adding weight and/or reps. As long as you track your progression and are trying to add weight via linear progression then you will be alright. Muscle is Muscle, don't let anyone tell you different.

[ChrisTMT]

Boxing requires apliable strength which imo can't be reached through weight lifting. Getting into shape and conditioning your body is one thing which can be reached through weights. For boxing specific strength doing things like running up Hills, climbing, and anything that requires strength/endurance for a long period of time will help. It's kind of like construction worker strength imo.


Lifting heavy, any routine including things like SL 5x5 is pretty useless. It builds strength and gets the lifts up but takes too long to get challenging and it's easy to get injured. Lifting in the 6-10 rep range is best. First set is 10 then 8 then 6. For all exercises. Stay consistent with your boxing training and you will be fine...like all things.

Strength is about adding weight and/or reps. As long as you track your progression and are trying to add weight via linear progression then you will be alright. Muscle is Muscle, don't let anyone tell you different.

Thanks a lot for the help but which one should I pick? Just a regular 5day split where I ll hit everything once?

[Mr.MojoRisin']

Thanks a lot for the help but which one should I pick? Just a regular 5day split where I ll hit everything once?

Hitting everything only once is for bodybuilders on steroids. For a beginner/intermediate lifter you should work each muscle 2-3 times per week. An advanced lifter or someone older whose recovery time takes longer should be doing 3 way splits.

For you either do 3 full body workouts per week or an Upper/Lower split 4 times per week. Mon/Thur Upper, Tues/Fri Lower.