>>747980I do boxing and tkd and heres what i do
Push:
Bench press 5×5
Ohp 5×5
Dips 3×10
Dumbell bench press/incline 3×10
Dumbell OHP/shoulder raises 3×8
Tricep extension/pushdown 3×10
Pull:
Deadlifts 3×5
Bent over rows 5×5
Pull/chin ups 3×10
Back extensions 3/10
Neutral grip lat pulldown/cable rows3×10
Wide grip lat pulldown 3×10
Legs:
Squats 5×5
One leg 3×f
Leg curls 3×10
Jump squats with weight 3×12 with 10 rep dropset
Jump lunges 3×20
Stair jumps 4×1 sets
Crouching stair jump 3×1
One legged jumps up stair 3×1
Its very good in terms of strength. All my lifts are pretty good atm. And also the volume and exercises on leg day will build your legs up really well.
Also its not written here but i like to mix in power cleans and sprints into my workouts.
