"Iron Mike" Tyson was the undisputed heavyweight champion and youngest man to ever win the WBC, WBA, and IBF world heavyweight titles at just a 20 year old kid. His raw power and ability to knockout even the toughest of guys made his opponents look like they all had glass jaws. "Kid Dynamite" won his first 19 professional bouts by knockout, 12 in the first round, and is often considered to be one of the greatest. Below is a sample of his workout he did in his prime which was performed 7 days a week:
Daily Regimen (7 days a week):
5am: get up and go for a 3 mile jog
6am: come back home shower and go back to bed (great workout for those huge legs of his)
10am: wake up: eat oatmeal
12pm: do ring work (10 rounds of sparring)
2pm: have another meal (steak and pasta with fruit juice drink)
3pm: more ring work and 60 mins on the exercise bike (again working those huge legs for endurance)
5pm: 2000 sit-ups; 500-800 dips; 500 press-ups; 500 shrugs with a 30kg barbell and 10 mins of neck exercises
7pm: steak and pasta meal again with fruit juice (orange i think it was)
8pm: another 30 minutes on the exercise bike
then watch TV and then go to bed.
* Before jogging in the morning, he did a lot of stretching followed by 10 jumps onto boxes and 10 bursts of sprints, then he went jogging.
* At 12pm he sparred.
* At 3pm he focused on mitt work and heavy bag work inside the ring.
* He warmed up for his ring work with light exercises such as skipping, shadow boxing or speed ball.
* At 5pm Tyson did 10 quick circuits, each circuit consisting of: 200 sit-ups, then 25-40 dips, then 50 press-ups, then 25-40 dips, then 50 shrugs, followed by 10 mins of neck work on the floor.
Tyson said that the shrugs is what built his shoulders up to help him punch given his short arms.
"The Baddest Man on the Planet" didn't follow a bodybuilder routine, instead he did floor exercises and natural exercises. Mike explained that his His punching-power came from heavy bag work.