Full Body

Hero Program

PRO

Fighter's Physique (Rocky-Inspired)

Train like a classic boxing underdog. This Rocky-inspired program combines old-school bodybuilding with boxing conditioning - high-volume calisthenics, roadwork, and heavy bag sessions. Build the lean, powerful physique of a fighter with gritty determination.

4.8(623 reviews)

9,877 enrolled

Intermediate

Boxing

Frequency6 days/week

Duration8 weeks

EquipmentMinimal

Total Workouts48

Boxing-style conditioning

High rep calisthenics

Classic cardio training

Minimal equipment needed

Program Details

Training StyleFull Body

DifficultyIntermediate

Weekly Sessions6 workouts

Total Duration8 weeks

Equipment RequiredMinimal

Who Is This For?

Suitable for all fitness levels

Week 1

Morning Run + Stairs

Classic Rocky cardio - run and conquer those steps

45 min

endurance

4 exercises

Outdoor Run
3 miles
Stair Sprints
5 sets × 1 flight · Rest 60 sec
Shadow Boxing
3 sets × 3 min rounds · Rest 60 sec
Jump Rope
3 sets × 3 min · Rest 30 sec

Upper Body Endurance

High rep work for fighting endurance

50 min

endurance

6 exercises

Push-ups
5 sets × 25 reps · Rest 45 sec
Pull-ups
5 sets × AMRAP · Rest 60 sec
Dips
4 sets × 15 reps · Rest 45 sec
Medicine Ball Slams
3 sets × 20 reps · Rest 30 sec
Plank
3 sets × 60 sec · Rest 30 sec
Russian Twists
3 sets × 30 reps · Rest 30 sec

Heavy Bag Work

Build knockout power and cardio

45 min

power

4 exercises

Heavy Bag Rounds
8 sets × 3 min · Rest 60 sec
Speed Bag
4 sets × 2 min · Rest 30 sec
Shadowboxing
3 sets × 3 min · Rest 30 sec
Ab Circuit
3 sets × 2 min · Rest 30 sec

Leg Strength

Build the base for powerful punches

55 min

strength

6 exercises

Squats
5 sets × 10 reps · Rest 90 sec
Lunges
4 sets × 12 each · Rest 60 sec
Box Jumps
4 sets × 10 reps · Rest 60 sec
Calf Raises
4 sets × 20 reps · Rest 45 sec
Step-ups
3 sets × 15 each · Rest 45 sec
Wall Sit
3 sets × 60 sec · Rest 30 sec

Core & Conditioning

Steel abs and endless stamina

40 min

endurance

6 exercises

Hanging Leg Raises
4 sets × 15 reps · Rest 45 sec
Medicine Ball Sit-ups
4 sets × 20 reps · Rest 30 sec
Bicycle Crunches
3 sets × 30 reps · Rest 30 sec
Jump Rope
5 sets × 2 min · Rest 30 sec
Burpees
3 sets × 15 reps · Rest 45 sec
Mountain Climbers
3 sets × 45 sec · Rest 30 sec

Long Run

Build the engine of a champion

60 min

endurance

3 exercises

Long Distance Run
5-6 miles
Cool Down Walk
10 min
Static Stretching
10 min

Rest Day

Rest

Week 2

Morning Run + Stairs

Classic Rocky cardio - run and conquer those steps (Progressive Week 2)

45 min

endurance

4 exercises

Outdoor Run
3 miles
Stair Sprints
5 sets × 1 flight · Rest 60 sec
Shadow Boxing
3 sets × 3 min rounds · Rest 60 sec
Jump Rope
3 sets × 3 min · Rest 30 sec

Upper Body Endurance

High rep work for fighting endurance (Progressive Week 2)

50 min

endurance

6 exercises

Push-ups
5 sets × 26 reps · Rest 45 sec
Pull-ups
5 sets × AMRAP · Rest 60 sec
Dips
4 sets × 16 reps · Rest 45 sec
Medicine Ball Slams
3 sets × 21 reps · Rest 30 sec
Plank
3 sets × 60 sec · Rest 30 sec
Russian Twists
3 sets × 31 reps · Rest 30 sec

Heavy Bag Work

Build knockout power and cardio (Progressive Week 2)

45 min

power

4 exercises

Heavy Bag Rounds
8 sets × 3 min · Rest 60 sec
Speed Bag
4 sets × 2 min · Rest 30 sec
Shadowboxing
3 sets × 3 min · Rest 30 sec
Ab Circuit
3 sets × 2 min · Rest 30 sec

Leg Strength

Build the base for powerful punches (Progressive Week 2)

55 min

strength

6 exercises

Squats
5 sets × 11 reps · Rest 90 sec
Lunges
4 sets × 12 each · Rest 60 sec
Box Jumps
4 sets × 11 reps · Rest 60 sec
Calf Raises
4 sets × 21 reps · Rest 45 sec
Step-ups
3 sets × 15 each · Rest 45 sec
Wall Sit
3 sets × 60 sec · Rest 30 sec

Core & Conditioning

Steel abs and endless stamina (Progressive Week 2)

40 min

endurance

6 exercises

Hanging Leg Raises
4 sets × 16 reps · Rest 45 sec
Medicine Ball Sit-ups
4 sets × 21 reps · Rest 30 sec
Bicycle Crunches
3 sets × 31 reps · Rest 30 sec
Jump Rope
5 sets × 2 min · Rest 30 sec
Burpees
3 sets × 16 reps · Rest 45 sec
Mountain Climbers
3 sets × 45 sec · Rest 30 sec

Long Run

Build the engine of a champion (Progressive Week 2)

60 min

endurance

3 exercises

Long Distance Run
5-6 miles
Cool Down Walk
10 min
Static Stretching
10 min

Rest Day

Rest

Week 3

Morning Run + Stairs

Classic Rocky cardio - run and conquer those steps (Progressive Week 3)

45 min

endurance

4 exercises

Outdoor Run
3 miles
Stair Sprints
5 sets × 1 flight · Rest 60 sec
Shadow Boxing
3 sets × 3 min rounds · Rest 60 sec
Jump Rope
3 sets × 3 min · Rest 30 sec

Upper Body Endurance

High rep work for fighting endurance (Progressive Week 3)

50 min

endurance

6 exercises

Push-ups
5 sets × 27 reps · Rest 45 sec
Pull-ups
5 sets × AMRAP · Rest 60 sec
Dips
4 sets × 17 reps · Rest 45 sec
Medicine Ball Slams
3 sets × 22 reps · Rest 30 sec
Plank
3 sets × 60 sec · Rest 30 sec
Russian Twists
3 sets × 32 reps · Rest 30 sec

Heavy Bag Work

Build knockout power and cardio (Progressive Week 3)

45 min

power

4 exercises

Heavy Bag Rounds
8 sets × 3 min · Rest 60 sec
Speed Bag
4 sets × 2 min · Rest 30 sec
Shadowboxing
3 sets × 3 min · Rest 30 sec
Ab Circuit
3 sets × 2 min · Rest 30 sec

Leg Strength

Build the base for powerful punches (Progressive Week 3)

55 min

strength

6 exercises

Squats
5 sets × 12 reps · Rest 90 sec
Lunges
4 sets × 12 each · Rest 60 sec
Box Jumps
4 sets × 12 reps · Rest 60 sec
Calf Raises
4 sets × 22 reps · Rest 45 sec
Step-ups
3 sets × 15 each · Rest 45 sec
Wall Sit
3 sets × 60 sec · Rest 30 sec

Core & Conditioning

Steel abs and endless stamina (Progressive Week 3)

40 min

endurance

6 exercises

Hanging Leg Raises
4 sets × 17 reps · Rest 45 sec
Medicine Ball Sit-ups
4 sets × 22 reps · Rest 30 sec
Bicycle Crunches
3 sets × 32 reps · Rest 30 sec
Jump Rope
5 sets × 2 min · Rest 30 sec
Burpees
3 sets × 17 reps · Rest 45 sec
Mountain Climbers
3 sets × 45 sec · Rest 30 sec

Long Run

Build the engine of a champion (Progressive Week 3)

60 min

endurance

3 exercises

Long Distance Run
5-6 miles
Cool Down Walk
10 min
Static Stretching
10 min

Rest Day

Rest

Week 4

Morning Run + Stairs

Classic Rocky cardio - run and conquer those steps (Progressive Week 4)

45 min

endurance

4 exercises

Outdoor Run
3 miles
Stair Sprints
5 sets × 1 flight · Rest 60 sec
Shadow Boxing
3 sets × 3 min rounds · Rest 60 sec
Jump Rope
3 sets × 3 min · Rest 30 sec

Upper Body Endurance

High rep work for fighting endurance (Progressive Week 4)

50 min

endurance

6 exercises

Push-ups
5 sets × 27 reps · Rest 45 sec
Pull-ups
5 sets × AMRAP · Rest 60 sec
Dips
4 sets × 17 reps · Rest 45 sec
Medicine Ball Slams
3 sets × 22 reps · Rest 30 sec
Plank
3 sets × 60 sec · Rest 30 sec
Russian Twists
3 sets × 32 reps · Rest 30 sec

Heavy Bag Work

Build knockout power and cardio (Progressive Week 4)

45 min

power

4 exercises

Heavy Bag Rounds
8 sets × 3 min · Rest 60 sec
Speed Bag
4 sets × 2 min · Rest 30 sec
Shadowboxing
3 sets × 3 min · Rest 30 sec
Ab Circuit
3 sets × 2 min · Rest 30 sec

Leg Strength

Build the base for powerful punches (Progressive Week 4)

55 min

strength

6 exercises

Squats
5 sets × 12 reps · Rest 90 sec
Lunges
4 sets × 12 each · Rest 60 sec
Box Jumps
4 sets × 12 reps · Rest 60 sec
Calf Raises
4 sets × 22 reps · Rest 45 sec
Step-ups
3 sets × 15 each · Rest 45 sec
Wall Sit
3 sets × 60 sec · Rest 30 sec

Core & Conditioning

Steel abs and endless stamina (Progressive Week 4)

40 min

endurance

6 exercises

Hanging Leg Raises
4 sets × 17 reps · Rest 45 sec
Medicine Ball Sit-ups
4 sets × 22 reps · Rest 30 sec
Bicycle Crunches
3 sets × 32 reps · Rest 30 sec
Jump Rope
5 sets × 2 min · Rest 30 sec
Burpees
3 sets × 17 reps · Rest 45 sec
Mountain Climbers
3 sets × 45 sec · Rest 30 sec

Long Run

Build the engine of a champion (Progressive Week 4)

60 min

endurance

3 exercises

Long Distance Run
5-6 miles
Cool Down Walk
10 min
Static Stretching
10 min

Rest Day

Rest

Week 5

Morning Run + Stairs

Classic Rocky cardio - run and conquer those steps (Deload Week - Focus on form)

45 min

endurance

4 exercises

Outdoor Run
3 miles
Stair Sprints
2 sets × 1 flight · Rest 60 sec
Shadow Boxing
3 min rounds · Rest 60 sec
Jump Rope
3 min · Rest 30 sec

Upper Body Endurance

High rep work for fighting endurance (Deload Week - Focus on form)

50 min

endurance

6 exercises

Push-ups
2 sets × 15 reps · Rest 45 sec
Pull-ups
2 sets × AMRAP · Rest 60 sec
Dips
2 sets × 9 reps · Rest 45 sec
Medicine Ball Slams
1 set × 12 reps · Rest 30 sec
Plank
60 sec · Rest 30 sec
Russian Twists
1 set × 18 reps · Rest 30 sec

Heavy Bag Work

Build knockout power and cardio (Deload Week - Focus on form)

45 min

power

4 exercises

Heavy Bag Rounds
4 sets × 3 min · Rest 60 sec
Speed Bag
2 sets × 2 min · Rest 30 sec
Shadowboxing
3 min · Rest 30 sec
Ab Circuit
2 min · Rest 30 sec

Leg Strength

Build the base for powerful punches (Deload Week - Focus on form)

55 min

strength

6 exercises

Squats
2 sets × 6 reps · Rest 90 sec
Lunges
2 sets × 12 each · Rest 60 sec
Box Jumps
2 sets × 6 reps · Rest 60 sec
Calf Raises
2 sets × 12 reps · Rest 45 sec
Step-ups
15 each · Rest 45 sec
Wall Sit
60 sec · Rest 30 sec

Core & Conditioning

Steel abs and endless stamina (Deload Week - Focus on form)

40 min

endurance

6 exercises

Hanging Leg Raises
2 sets × 9 reps · Rest 45 sec
Medicine Ball Sit-ups
2 sets × 12 reps · Rest 30 sec
Bicycle Crunches
1 set × 18 reps · Rest 30 sec
Jump Rope
2 sets × 2 min · Rest 30 sec
Burpees
1 set × 9 reps · Rest 45 sec
Mountain Climbers
45 sec · Rest 30 sec

Long Run

Build the engine of a champion (Deload Week - Focus on form)

60 min

endurance

3 exercises

Long Distance Run
5-6 miles
Cool Down Walk
10 min
Static Stretching
10 min

Rest Day

Rest

Week 6

Morning Run + Stairs

Classic Rocky cardio - run and conquer those steps (Intensification Phase - Week 1/3)

45 min

endurance

4 exercises

Outdoor Run
3 miles
Stair Sprints
5 sets × 1 flight · Rest 60 sec
Shadow Boxing
3 sets × 3 min rounds · Rest 60 sec
Jump Rope
3 sets × 3 min · Rest 30 sec

Upper Body Endurance

High rep work for fighting endurance (Intensification Phase - Week 1/3)

50 min

endurance

6 exercises

Push-ups
5 sets × 24 reps · Rest 45 sec
Pull-ups
5 sets × AMRAP · Rest 60 sec
Dips
4 sets × 14 reps · Rest 45 sec
Medicine Ball Slams
3 sets × 19 reps · Rest 30 sec
Plank
3 sets × 60 sec · Rest 30 sec
Russian Twists
3 sets × 29 reps · Rest 30 sec

Heavy Bag Work

Build knockout power and cardio (Intensification Phase - Week 1/3)

45 min

power

4 exercises

Heavy Bag Rounds
8 sets × 3 min · Rest 60 sec
Speed Bag
4 sets × 2 min · Rest 30 sec
Shadowboxing
3 sets × 3 min · Rest 30 sec
Ab Circuit
3 sets × 2 min · Rest 30 sec

Leg Strength

Build the base for powerful punches (Intensification Phase - Week 1/3)

55 min

strength

6 exercises

Squats
5 sets × 9 reps · Rest 90 sec
Lunges
4 sets × 12 each · Rest 60 sec
Box Jumps
4 sets × 9 reps · Rest 60 sec
Calf Raises
4 sets × 19 reps · Rest 45 sec
Step-ups
3 sets × 15 each · Rest 45 sec
Wall Sit
3 sets × 60 sec · Rest 30 sec

Core & Conditioning

Steel abs and endless stamina (Intensification Phase - Week 1/3)

40 min

endurance

6 exercises

Hanging Leg Raises
4 sets × 14 reps · Rest 45 sec
Medicine Ball Sit-ups
4 sets × 19 reps · Rest 30 sec
Bicycle Crunches
3 sets × 29 reps · Rest 30 sec
Jump Rope
5 sets × 2 min · Rest 30 sec
Burpees
3 sets × 14 reps · Rest 45 sec
Mountain Climbers
3 sets × 45 sec · Rest 30 sec

Long Run

Build the engine of a champion (Intensification Phase - Week 1/3)

60 min

endurance

3 exercises

Long Distance Run
5-6 miles
Cool Down Walk
10 min
Static Stretching
10 min

Rest Day

Rest

Week 7

Morning Run + Stairs

Classic Rocky cardio - run and conquer those steps (Intensification Phase - Week 2/3)

45 min

endurance

4 exercises

Outdoor Run
3 miles
Stair Sprints
5 sets × 1 flight · Rest 60 sec
Shadow Boxing
3 sets × 3 min rounds · Rest 60 sec
Jump Rope
3 sets × 3 min · Rest 30 sec

Upper Body Endurance

High rep work for fighting endurance (Intensification Phase - Week 2/3)

50 min

endurance

6 exercises

Push-ups
5 sets × 23 reps · Rest 45 sec
Pull-ups
5 sets × AMRAP · Rest 60 sec
Dips
4 sets × 13 reps · Rest 45 sec
Medicine Ball Slams
3 sets × 18 reps · Rest 30 sec
Plank
3 sets × 60 sec · Rest 30 sec
Russian Twists
3 sets × 28 reps · Rest 30 sec

Heavy Bag Work

Build knockout power and cardio (Intensification Phase - Week 2/3)

45 min

power

4 exercises

Heavy Bag Rounds
8 sets × 3 min · Rest 60 sec
Speed Bag
4 sets × 2 min · Rest 30 sec
Shadowboxing
3 sets × 3 min · Rest 30 sec
Ab Circuit
3 sets × 2 min · Rest 30 sec

Leg Strength

Build the base for powerful punches (Intensification Phase - Week 2/3)

55 min

strength

6 exercises

Squats
5 sets × 8 reps · Rest 90 sec
Lunges
4 sets × 12 each · Rest 60 sec
Box Jumps
4 sets × 8 reps · Rest 60 sec
Calf Raises
4 sets × 18 reps · Rest 45 sec
Step-ups
3 sets × 15 each · Rest 45 sec
Wall Sit
3 sets × 60 sec · Rest 30 sec

Core & Conditioning

Steel abs and endless stamina (Intensification Phase - Week 2/3)

40 min

endurance

6 exercises

Hanging Leg Raises
4 sets × 13 reps · Rest 45 sec
Medicine Ball Sit-ups
4 sets × 18 reps · Rest 30 sec
Bicycle Crunches
3 sets × 28 reps · Rest 30 sec
Jump Rope
5 sets × 2 min · Rest 30 sec
Burpees
3 sets × 13 reps · Rest 45 sec
Mountain Climbers
3 sets × 45 sec · Rest 30 sec

Long Run

Build the engine of a champion (Intensification Phase - Week 2/3)

60 min

endurance

3 exercises

Long Distance Run
5-6 miles
Cool Down Walk
10 min
Static Stretching
10 min

Rest Day

Rest

Week 8

Morning Run + Stairs

Classic Rocky cardio - run and conquer those steps (Intensification Phase - Week 3/3)

45 min

endurance

4 exercises

Outdoor Run
3 miles
Stair Sprints
5 sets × 1 flight · Rest 60 sec
Shadow Boxing
3 sets × 3 min rounds · Rest 60 sec
Jump Rope
3 sets × 3 min · Rest 30 sec

Upper Body Endurance

High rep work for fighting endurance (Intensification Phase - Week 3/3)

50 min

endurance

6 exercises

Push-ups
5 sets × 22 reps · Rest 45 sec
Pull-ups
5 sets × AMRAP · Rest 60 sec
Dips
4 sets × 12 reps · Rest 45 sec
Medicine Ball Slams
3 sets × 17 reps · Rest 30 sec
Plank
3 sets × 60 sec · Rest 30 sec
Russian Twists
3 sets × 27 reps · Rest 30 sec

Heavy Bag Work

Build knockout power and cardio (Intensification Phase - Week 3/3)

45 min

power

4 exercises

Heavy Bag Rounds
8 sets × 3 min · Rest 60 sec
Speed Bag
4 sets × 2 min · Rest 30 sec
Shadowboxing
3 sets × 3 min · Rest 30 sec
Ab Circuit
3 sets × 2 min · Rest 30 sec

Leg Strength

Build the base for powerful punches (Intensification Phase - Week 3/3)

55 min

strength

6 exercises

Squats
5 sets × 7 reps · Rest 90 sec
Lunges
4 sets × 12 each · Rest 60 sec
Box Jumps
4 sets × 7 reps · Rest 60 sec
Calf Raises
4 sets × 17 reps · Rest 45 sec
Step-ups
3 sets × 15 each · Rest 45 sec
Wall Sit
3 sets × 60 sec · Rest 30 sec

Core & Conditioning

Steel abs and endless stamina (Intensification Phase - Week 3/3)

40 min

endurance

6 exercises

Hanging Leg Raises
4 sets × 12 reps · Rest 45 sec
Medicine Ball Sit-ups
4 sets × 17 reps · Rest 30 sec
Bicycle Crunches
3 sets × 27 reps · Rest 30 sec
Jump Rope
5 sets × 2 min · Rest 30 sec
Burpees
3 sets × 12 reps · Rest 45 sec
Mountain Climbers
3 sets × 45 sec · Rest 30 sec

Long Run

Build the engine of a champion (Intensification Phase - Week 3/3)

60 min

endurance

3 exercises

Long Distance Run
5-6 miles
Cool Down Walk
10 min
Static Stretching
10 min

Rest Day

Rest

Similar Workouts

Fighter's Physique (Rocky-Inspired)

Program Details

Who Is This For?

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

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