The 4-week Workout Program to Get a Fighter’s Physique

Michael B. Jordan in Men's Fitness December 2015 Issue
Peter Yang

When regular people imagine the ideal physique they’d like to achieve in the gym, they almost always give the same answer: They want the ripped, muscular, and lean body of a professional boxer.

It’s no wonder: Boxers and MMA fighters must have extraordinary endurance to go the distance in the ring, the musculature to create enormous power, and the quick-footed coordination to attack and defend in split-seconds. Their high-intensity training yields a physique with a low body fat percentage, rock-solid core muscles, and shredded six-pack abs—without having to do endless crunches.

But even if you’re not about to step into the ring with Rocky Balboa, you can use a boxing-style workout program to chisel powerhouse arms, get a ripped core, or simply improve your speed and cardiovascular fitness. Every sport has its physical demands, and boxing forces a fighter to develop power from the legs up—making for a great total-body workout.

Our four-week, 12-workout routine is designed to build punching power help you sculpt an overall fighter’s physique.

How to do this workout plan:

Perform the exercise pairs (marked A and B) as alternating sets, resting the prescribed amount of time between each set. (So you’ll do one set of A, rest, then one set of B, rest again, and repeat for all the prescribed sets.) Perform the remaining exercises as straight sets, completing all the prescribed sets for one exercise before moving on to the next.

Weight: Unless otherwise noted, use the heaviest weight that allows you to complete all prescribed repetitions for a given set.

Frequency: Plan on training three days per week (Workout IV, V, and VI, etc.), resting at least a day between each session. Each week the workouts will change. What follows are weeks two through four of the program.


Week I: Workout I   |   Workout II   |   Workout III

Week II: Workout IV   |   Workout V   |   Workout VI

Week III: Workout VII   |   Workout VIII   |   Workout IX

Week IV: Workout X   |   Workout XI   |   Workout XII

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