10 ROUNDS / LIIFT4 Calendar

I created this hybrid calendar for anyone wanting to build muscle while learning how to shadow box following the 10 ROUNDS program. You'll hit each muscle group 2-3x per week for maximum gain with proper rest in between muscle groups.

I recommend doing the lifting portion of the workout before the shadow boxing so that your energy is prioritized on building muscle. I also recommend, for LIIFT4 days using a 6-8 rep range prioritizing lifting for strength. That will balance out the resistance training from 10 ROUNDS which focuses on TUT (Time Under Tension) and potentially higher rep ranges.

On LIIFT4 / 10 ROUNDS days you can skip the HIIT portion of LIIFT4 and go right into 10 ROUNDS to keep your workouts around 60 minutes.

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