This workout plan was designed for people looking to build muscle mass and lose fat, increase performance for boxing, and for experienced athletes who are out of shape. There is access to the gym and it is recommended to attend the gym two days a week, run once a week, and practice boxing three days a week. There are no specific likes or dislikes, but the plan focuses more on the lower legs due to previous history with shin splints, so exercises will be tailored for caution in these areas. The focus is on total body training, with the ultimate goal of improving performance as quickly as possible.