From Joe Frazier’s book “Box Like the Pros”:
First thing, he suggests you get into decent shape before going to gym by doing Push Ups, Sit Ups, and Jogging every day.
Jog for 30 or 35 minutes (Or run what you can then walk the rest).
3 or 4 Sets of 25 Push-Ups (or as many as you can do) with a minute or minute and a half of rest in between.
3 or 4 Sets of Sit-Ups of as many as you can do comfortably with 25 seconds of rest in between.
Once you can Jog the whole 30-35 minutes straight, do 30-35 Pushups straight, and 50-60 Situps straight you can head for the gym.
Gym Workout:
MONDAY-
Loosen Up/Stretch: 2 Rounds
Shadowbox: 2 Rounds
Spar: 2-5 Rounds
Heavy bag: 3 Rounds
Speed bag: 3 Rounds
Double-end bag: 2 Rounds
Jump Rope: 15 Minutes
Calisthenics
TUESDAY-
Loosen Up/Stretch: 2 Rounds
Shadowbox: 2 Rounds
Heavy bag: 3 Rounds
Speed bag: 3 Rounds
Hand Pads: 3 Rounds
Jump Rope: 15 Minutes
Calisthenics
WEDNESDAY-
Loosen Up/Stretch: 2 Rounds
Shadowbox: 2 Rounds
Spar: 2-5 Rounds
Heavy bag: 3 Rounds
Speed bag: 3 Rounds
Jump Rope: 15 Minutes
Calisthenics
THURSDAY-
Loosen Up/Stretch: 2 Rounds
Shadowbox: 2 Rounds
Heavy bag: 3 Rounds
Speed bag: 3 Rounds
Medicine ball: 3 Rounds
Double-end bag: 2 Rounds
Jump Rope: 15 Minutes
Calisthenics
FRIDAY-
Loosen Up/Stretch: 2 Rounds
Shadowbox: 2 Rounds
Spar: 2-5 Rounds
Heavy bag: 3 Rounds
Speed bag: 3 Rounds
Jump Rope: 15 Minutes
Calisthenics
SATURDAY-
Loosen Up/Stretch: 2 Rounds
Shadowbox: 2 Rounds
Heavy bag: 2 Rounds
Speed bag: 2 Rounds
Hand Pads: 2 Rounds
Double-end bag: 2 Rounds
Jump Rope: 15 Minutes
Calisthenics
SUNDAY-
off
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NOTES:
1.JumpRope= without stopping
2.Medicine Ball= Your Trainer decides how you use it. Your either going to hit it like you do the Hand Pads in the Ring. Its like a small Heavy Bag. Or throw it while lying on the floor with your arms or legs to work your stomach. Or Lie on the floor while your trainer drops it on your stomach or sides while you contract your muscles when it hits (old school).
3.Calisthenics= the following floor work:
Sit-Ups: Four Sets of 10 Reps
First Set are like Normal Sit-Ups, except for each repetition you stop half way on the “down” end of the sit up, and hold it for a slow count of 10 before your back can touch the floor.
For the other three sets, instead of bending both legs at the knees, bend your right leg underneath your left leg. And when you go to the “up” position, twist your body around so that you touch your right elbow to your left knee, then your left elbow to your right knee before you start toward the down position again. Essentially, you’re twisting your upper body to each side with each rep you do. Do 10 like that, including the slow count on the down part of the exercise. Then switch legs. Do the last set the same way.
Upper Body:
25 Push-Ups
10 Pull-Ups
25 Push-Ups
10 Pull-Ups
25 Push-Ups
10 Pull-Ups
40-60 second rest in between each set. You can do Dips instead of Pull-Ups or alternate. One Day Pull-Ups, next day Dips.
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From the book:
Remember these are goals. I wouldn’t expect anyone to walk into my gym and be able to do all of this. This is what you work toward. But take the goals seriously-work hard, do what you’re supposed to, and do it right. Don’t cheat. It worked for me. This is the workout I did when I was heavyweight champion of the world. And whether you want to do what I did or just get into the best shape of your life, it will work for you, too.
Note the “hard” days are Monday, Wednesday, and Friday. Those are the days you push yourself and, if you plan to box competitively, the days on which you spar. Tuesday, Thursday, and Saturdays are easier days. Don’t push as hard. Don’t work to the point of sheer exhaustion on those days, don’t push yourself on every rep until you can’t do another one. Leave a little in the tank. But on Mondays, Wednesday, and Fridays, push hard.
Sources: