This is a template highly inspired by Bruce Lee, that I was using several months after graduating high school in 1975. I found this digging through old notes at my boyhood home as I cleared it out to put it on sale.

WARMUP- M,W,F
Run an EZ 440
Standing Head to Knee stretch
Pushups, legs spread
Sissy Squat and Toe Raise
Fingertip Pushup
Knuckle Pushup

WARMUP- T,TH,S
Run an EZ 440
Hurdler Stretch
Butterlfy Stretch
Seated Head To Knees
American Splits
Clapping Pushups

STRENGTH. (DAY ONE/DAY TWO)
Legs/Lower Day One
Leg Extension
Heel Raise
Low Squat
Good Mornings
Upper/Day Two
Bench Press to Neck
Row to Waist
Upright Row to Press
Scott Curl
French Press
(four days per week)

Forearm/Waist
M,W,F
Sit Up 50×2
Reverse Curl
Knee to Elbow Crunch
Behind the Back Wrist Curl
Alternating Leg Raise
Hand Crusher
T,TH,S
Leg Raise, 25×2
Palm Up Wrist Curl
Reverse Crunch
Palm Down Wrist Curl
Bent Over Twist w/Broomstick
Isometric Rev. Curl Lockout

The warmup was done before the waist/forearm work. These were two separate workouts divided by 30 minutes or several hours. (strength and the waist/forearm) This was supplemental to bagwork, ropework, ringwork, matwork, and mirror work. I was training 3X a week at Rochester Boxing Club in Rochester, Pennsylvania.