I'm a heavyweight boxer, well at least pre-covid. But I bought two standard dumbbell handles, 140lbs in plates, 120 in 10's and 20 in 5's, along with an adjustable bench, heavy bag, and bag hanger and pullup bar/ dip bar station. I keep my same splits.
Monday: Chest and Triceps with double end bag work
Tuesday: Legs and Boxing
Wednesday: Back and Biceps with double end bag work
Thursday: Shoulders and Boxing
Friday: Chest and Triceps with double end bag work
Saturday: Legs and Boxing
Sunday: Back and Biceps with double end bag work
I still kept my same weight even though I lost a little bit of size in my lats, I increased my definition in my chest and shoulders and only went up to around 11% body fat. I skip rope everyday now too. I miss my school gym but for around $700 with tax for the full set-up, I'm good to go.
Nice, I used to box as well, heavyweight as amateur and cruiserweight as pro. Nowadays I focus mainly on cardio with a couple bodybuilding style days a week, and a squat day and sometimes deadlift day as well. I have been wearing a WHOOP strap for the past year, so workouts vary depending on what the strap is telling me about my level of recovery. A typical week could look like:
Monday: long slow run (1 hr) primarily 70-80% of max hr
Tuesday: back focused bodybuilding, half hour intervals on assault bike(30:30, 20:10, whatever)
Wednesday: squat, work up to heavy set at 80-85% of max, back down to 65-70% of max for sets of five reps, in between sets do 4 min on assault bike at 63-65rpm for a total of five sets.
Thursday: row/run at moderate pace, maybe some fuck around bodybuilding stuff. “Bodybuilding/pump” workouts are not really that challenging so I have lost interest in them in the past few years, just do them cause bored and to help maintain/prevent the cardio from burning me up.
Friday: stairmaster w/plate carrier, with a goal of completing 200 floors in an under an hour. That goal has not been obtained with the addition of the plate carrier. This is in preparation for the Manitou Incline in Colorado Springs, hopefully I can do it unweighted in under a half hour. At least that’s the goal.
Saturday: off
Sunday: Deadlift building up to a heavy single, assault bike slow ride (56-58rpm) between sets. 30min assault bike ride afterwords at 56-58rpm or ruck/run.
This is just a possible schedule, by no means is it set in stone. Everything is subject to change according to how well I’ve recovered when I wake up, or if work interferes etc. I try to always get my 1-2 weighted stairmaster sessions a week as that’s a goal I want to meet, and I really like the assault bike and do some sort of event on it just about every day(buy an assault bike now!). The rest of my workouts I sprinkle HIIT/cardio pieces in to keep my heart rate high even if I’m just aiming for a chest pump or something.
Currently weighing 240-ish, about 8% bf. Trying to get down to about 220, so diet really sucks right now. Low carb sucks. Was 275 last year, all I did was powerlifting, and I was miserable and not particularly strong for my weight either. But I did eat a lot of cookies and cake so that was fun.
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