7-Day Muscle Building Workout Program

7-Day Muscle Building Workout Program

Join FightCamp Trainer Aaron Swenson for this 7-day POWER BUILDING workout. Build muscle so you can PUNCH HARDER, FASTER, and STRONGER in your boxing workouts!

Published: January 23, 2021

Topics: Strength & Conditioning, Training

Author: Aaron Swenson

This program focuses on hypertrophy (building muscle) so that you can hit harder, faster, and more explosive on the heavy bag. It’s important to condition our punch muscles if we want to compete on the FightCamp leaderboard. All levels can do this 7-day workout program. You choose your desired level (Open or Intermediate) in the FightCamp app.

* Each FightCamp workout includes a quick warm-up and stretching but you can always stack your workouts and add on an extended cool down for good measure.

7-Day Hypertrophy Muscle Building Workout Program


  • 10-ROUND Full Body Boxing

  • 5 MIN CORE Light Burn


  • 6-ROUND Lower Body Kickboxing

  • 5 MIN CORE Lower Ab Sculpt


  • 4-ROUND Upper Body Boxing

  • 15 MIN CORE Burnout


  • Active Rest Day - take an ice bath!


  • 8-ROUND Knockout Power Boxing

  • 5 MIN CORE Total Balance


  • 6-ROUND Full Body Kickboxing

  • 5 MIN CORE Total Ab Work


  • Active Rest Day

  • Plan next week's workouts

*Save, share, & tag @FightCamp

How To Get Started

  1. Open the FightCamp app and click "See All" in the top right corner of the homepage.

  2. Use the "Filters" toggle at the bottom of the page to search for the workouts by the number of rounds.

  3. Scroll to find a workout.

  4. Start punching!

Are you ready to train like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE FightCamp App and train with real fighters from the comfort of your own home.

Aaron Swenson

Aaron “Speedy” Swenson began in his family’s Chicago dojo. By 2013, Aaron had two National Kickboxing titles & a USA National Kickboxing Team spot. Aaron is a Founding Coach at FightCamp & USA Boxing Coach certified.

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