12-Week Gym & Boxing Blueprint

Designed for aspiring boxers training at a regular gym with no coach. This 12-week program combines boxing skill work (shadowboxing, bag work if available) with strength & conditioning exercises that directly improve your punching power, speed, endurance, and footwork. Train 5 days per week. Sessions are designed for ~150 minutes but can be scaled to 75-105 minutes if recovery is an issue — cut rest periods and reduce set counts, but never cut technique work. Every 2 weeks you'll film yourself and track benchmarks so you can catch bad habits before they stick. Listen to your body: if you're sore and sluggish, do the skill work at 60% and skip the conditioning finisher. Consistency beats intensity.