Primal Fight Camp

Give your fitness and weight loss a push with The Primal fight camp training program - What’s your fight!

This is a free guide you can use while training a Primal to help push your fitness to the next level.

Wheather you’re a complete beginner or experienced boxer this guide can help you whatever your goals.

The Primal Fight Camp Approach to Fitness

Fight training is tough - But the method behind it is actually simple and structured, and structure can help everyone. From complete beginners to athletes, get into the best shape of their lives.

Program Overview

Duration: 5 days per week (3 boxing sessions, 2 weight training sessions).

Session Length: Starts at 30 minutes per day, adjustable based on fitness level.

Rest Days: Walk for 30 minutes on non-training days to maintain activity.

Nutrition: Simple, high-protein meal plan emphasizing whole foods, hydration, and recovery.

Philosophy: Mimics the intensity and structure of fight training, adapted for general fitness and fat loss.

Before you start

If you feel like 5 sessions a week will be too much. Start slow and train however many times you can then increase over a 4 week period.

On the days you don’t train, go for a steady 30 minute walk to keep your activity levels up.

Recommendations

Beginners: Start with 3 sessions (e.g., Day 1, 3, 5) and 6–8 rounds for boxing. Use bodyweight or light dumbbells for weights.

Intermediate/Advanced: Increase boxing rounds to 12 or add 1–2 sets to weight circuits. Aim for 70–80% effort on final reps.

Nutrition: Use a food tracking app (e.g., MyFitnessPal) to monitor protein and calories if weight loss is a goal.

Calorie Calculation

Here’s a link to a calorie counting website

www.calculator.net/calorie-calculator.html

Day 1 -Boxing

2 minutes on 1 minute off x 10 rounds

Round 1 - Skipping (or a cardio machine)

Round 2 - Skipping (or a cardio machine)

Round 3 - Shadow Boxing

Round 4 - Shadow Boxing

Round 5 - Light bag work - Straight punches

Round 6 - Light bag work - Straight punches - Add hooks

Round 7 - freestyle bag work

Round 8 - freestyle bad work

Round 9 - 10 xMed ball slams - 5 Jumps squats

Round 10 - 5 x push ups - 5 x sit ups

Day 2 Free weighs (push)

Warm up

Rower - 5 minutes

TRX - push/pull/squat x 10 x 3

Main workout

Exercise 1 - Trap bar deadlift

Exercise 2 - Dumbbell chest press

Exercise 3 - Cable chest press

Exercise 4 - Dumbbell curl and shoulder press

Do in a circuit. 8 - 10 reps

2 to 3 minute rest. - repeat for 4 sets

Finisher

Bicep curls x 10 reps

Parlour press x 10 reps each side

Day 3 – Boxing

2 minutes on 1 minute off x 10 rounds

Round 1 - Skipping (or a cardio machine)

Round 2 - Skipping (or a cardio machine)

Round 3 - Shadow Boxing (just footwork)

Round 4 - Shadow Boxing  - Hit and move

Round 5  - Bag work - Straights

Round 6  - Bag work - Straights and hooks

Round 8 - Bag work  - Hooks and uppercuts

Round 9 - 5 squats - 10 fast punches

Round 10 - 10 x tri dips - 5 x leg raises

Day 4 – Free Weights (Pull)

Warm-Up

Rower or SkiErg – 5 minutes

Band Rows / Face Pulls / Air Squats – 10 reps × 3 rounds

Main Workout

Perform as a circuit – 8 to 10 reps per exercise

Rest 2–3 minutes, then repeat for 4 sets

1. Goblet Squat

2. Lat Pulldown

3. Dumbbell Row (each side)

4.   Kettlebell Row

Finisher

1. Cable Tri push downs  – 10 reps

2. barbell pull up – 10 reps × 3 rounds

Day 5 - Boxing

2 minutes on 1 minute off x 10 rounds

Round 1 - Skipping (or a cardio machine)

Round 2 - Skipping (or a cardio machine)

Round 3 - Shadow Boxing (just footwork and head movement)

Round 4 - Shadow Boxing (add straight punches)

Round 5 - Freestyle - fast

Round 6 - freestyle - power

Round 7 - freestyle - fast and power

Round 8 -  10 fast punches - 2 steps back - 2 steps forward

Round 9 - 10 fast punches - 10 star jumps - 6 lunges

Round 10 - 10 x sledge hammer 10 x Band twists

Fight Camp Nutrition Plan

Nutrition is key for recovery, performance, and fat loss.

Keep it simple, structured, and consistent — just like your training.

Breakfast Options

Option 1 - Porridge with blueberries

Option 2 - banana, and a handful of nuts

Option 3 - Bagel with chicken, lettuce, and tomato

Option 3 - Apple, banana and a handful of nuts

Option 4 - Greek yogurt with mixed fruit

Option 5 - Scrambled eggs in sourdough toast

Lunch Options

Option  - 1 Rice, chicken, lettuce, and tomato

Option 2 - Jacket potato with mixed salad

Option 3 - Chicken bagel or wrap with mixed salad

Option 4 - Lean meat with mixed vegetables  and new potatoes

Option 4 - Vegetable Soup with wholemeal bread

Dinner Options

Option 1 - Rice, chicken, and mixed veg

Option 2 - Lean meat with roasted vegetables

Option 3 - Chicken stir-fry with mixed veg

Option 4 - Lean meat with roasted potatoes and mixed vegetables

Snacks

Options 1 - Any fruits

Option 2 - Handful of nuts or seeds

Option 3 - Protein shake (optional, post-training)

Option 3 - Carrots, cucumber and humus

Hydration & Recovery

Drink plenty of water throughout the day

Limit alcohol and processed foods

Aim for 7–8 hours of sleep for recovery

Fight Camp Workout Daily Tips

Increase daily step count by 2000 steps a day - this will only take an extra 20 minutes a day.

Eat at least 5 pieces of fruit and veg.

Increase you non exercise movement as much as possible, take the stairs, walk to the shop rather than drive. Take a stroll round the park etc .

Workout Pointers

Start your workouts slowly and increase the intensity of your workouts.

When you’re used to the lifts, aim for the last few reps to be difficult.

Increase the weights gradually over time. Such as by 2.5kgs on the barbell and the next dumbbell weight up.

Keep your form controlled on the free weight exercises.

Try counting 2 seconds up and 2 seconds down for each lift.

On the cardio machines, record your workout. Such as the 500 meter pace on the rowing machine/ski erg and watts on the watt bike and the air bike - or take note of the total number of meters over each session.

Fight Camp diet extra tips

A rough estimate: aim for 150–200g protein sources (e.g., chicken breast), 1–2 cups vegetables, and 1/2–1 cup grains per meal, adjusted for body size and goals.

If you’re targeting weight loss to create a slight deficit ( -300–500 kcal below maintenance) while ensuring adequate protein.

Eat mostly natural foods, plenty of vegetables, lean meats and fruits.

Base meals on high protein foods. Aiming for 1 gram of protein per kg of body weight.

Drink 2 to 3 litres of water every day.

Batch cook meals, having healthy meals in fridge or freezer is a like a treat to yourself throughout the week.

Take healthy snacks with you to work, apples, bananas, oranges, carrots, celery, nuts, humus, cottage cheese and lean meats such as chicken, turkey - this will keep you away from the vending machine when you’re hungry.

On that note. Don’t starve yourself, this is a sure fire way of smashing loads of junk food.

Eat a wide range of different foods, different colours of fruits and vegetables. Which will give your body more of the nutrients that it needs.

Make meals that you enjoy, add any herbs and spices to make each meal a taste sensation

Do a big fight camp food shop, so you have a house full of healthy nutritious meals and snacks for the week.

Find easy ways to save calories, grill your food, have less junk food in the house, drink diet drinks rather than full sugar varieties.

Read labels on food, many foods have higher calories than you think.

Use a guide of half of your meal should be vegetables, a quarter proteins and a quarter unprocessed grains.

Final Word

Primal Fight Camp isn’t about being a fighter — it’s about training like one.

It’s about showing up, putting the work in, and building strength, fitness, and confidence through a simple, structured approach that anyone can follow.

Whether your goal is weight loss, improved fitness, or pushing yourself out of your comfort zone, this program gives you the tools to do it — one round at a time. Start where you are, build steadily, and stay consistent.