Weekly schedule
Boxing Mon. Heavy lifts spaced through the week. Z2 Thursday for recovery and fat loss.
Mon
Box
Tue
Up A
Wed
Lo A
Thu
Z2
Fri
Up B
Sat
Lo B
Sun
Rest
Conditioning
Boxing — MondayCounts as high-intensity conditioning. Cap at 60-75 min if intensity is high. Hydrate hard.
Z2 cycling — Thursday45 min, conversational pace, HR ~130-145. This is your main fat-loss cardio. Don't skip unless recovery is genuinely poor.
Daily stepsAim 8-10k. Biggest driver of fat loss outside the gym.
Progression
RPE 8-9 on main lifts (3-6 reps). RPE 7-8 on accessories (8-12 reps). Add weight when you hit top of rep range at target RPE for 2 sessions in a row. Upper compounds: +5 lbs. Lower compounds: +10 lbs. Accessories: add reps before weight. Deload every 5-6 weeks.
added Re-included from your NO list — essential for goals.
calibrate No logged weight yet — confirm in week 1.
Working weights
Auto-updates from your latest top set. Edit any value manually.