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Sveding 2025

by Peter M.
2 athletes joined

Program Description

Sommerform

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 10, 2025 11:47
  • Last Edited
    Jun 18, 2025 09:21

Summary

Unleash your potential with Sveding 2025, an 8-week program designed to sculpt your physique and enhance your strength. Committing just three days a week, you'll engage in a dynamic mix of weighted pull-ups, dumbbell rows, and core exercises like hanging leg raises and Russian twists. Each session is crafted to maximize muscle growth and improve overall performance, ensuring you stay motivated and challenged throughout your journey. Get ready to elevate your training and achieve the results you've been striving for!
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
RPE 8
2
Nordic Curl
3
5 reps
RPE 8
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 8
4
Cossack Squat
3
8 reps
RPE 8
5
Back Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
RPE 8
2
Nordic Curl
3
5 reps
RPE 8
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 8
4
Cossack Squat
3
8 reps
RPE 8
5
Back Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
RPE 8
2
Nordic Curl
3
5 reps
RPE 8
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 8
4
Cossack Squat
3
8 reps
RPE 8
5
Back Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
RPE 8
2
Nordic Curl
3
5 reps
RPE 8
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 8
4
Cossack Squat
3
8 reps
RPE 8
5
Back Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
RPE 8
2
Nordic Curl
3
5 reps
RPE 8
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 8
4
Cossack Squat
3
8 reps
RPE 8
5
Back Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
RPE 8
2
Nordic Curl
3
5 reps
RPE 8
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 8
4
Cossack Squat
3
8 reps
RPE 8
5
Back Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
RPE 8
2
Nordic Curl
3
5 reps
RPE 8
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 8
4
Cossack Squat
3
8 reps
RPE 8
5
Back Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
RPE 8
2
Nordic Curl
3
5 reps
RPE 8
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 8
4
Cossack Squat
3
8 reps
RPE 8
5
Back Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 8
2
Dumbbell Row
3
10 reps
RPE 8
3
Seated Dumbbell Curl
3
10 reps
RPE 8
4
Hanging Leg Raise
3
10 reps
RPE 8
5
Russian Twist
3
20 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 8
2
Dumbbell Row
3
10 reps
RPE 8
3
Seated Dumbbell Curl
3
10 reps
RPE 8
4
Hanging Leg Raise
3
10 reps
RPE 8
5
Russian Twist
3
20 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 8
2
Dumbbell Row
3
10 reps
RPE 8
3
Seated Dumbbell Curl
3
10 reps
RPE 8
4
Hanging Leg Raise
3
10 reps
RPE 8
5
Russian Twist
3
20 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 8
2
Dumbbell Row
3
10 reps
RPE 8
3
Seated Dumbbell Curl
3
10 reps
RPE 8
4
Hanging Leg Raise
3
10 reps
RPE 8
5
Russian Twist
3
20 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 8
2
Dumbbell Row
3
10 reps
RPE 8
3
Seated Dumbbell Curl
3
10 reps
RPE 8
4
Hanging Leg Raise
3
10 reps
RPE 8
5
Russian Twist
3
20 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 8
2
Dumbbell Row
3
10 reps
RPE 8
3
Seated Dumbbell Curl
3
10 reps
RPE 8
4
Hanging Leg Raise
3
10 reps
RPE 8
5
Russian Twist
3
20 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 8
2
Dumbbell Row
3
10 reps
RPE 8
3
Seated Dumbbell Curl
3
10 reps
RPE 8
4
Hanging Leg Raise
3
10 reps
RPE 8
5
Russian Twist
3
20 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 8
2
Dumbbell Row
3
10 reps
RPE 8
3
Seated Dumbbell Curl
3
10 reps
RPE 8
4
Hanging Leg Raise
3
10 reps
RPE 8
5
Russian Twist
3
20 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Front Raise
3
10 reps
RPE 8
6
Chest Fly (Machine)
3
10 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Front Raise
3
10 reps
RPE 8
6
Chest Fly (Machine)
3
10 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Front Raise
3
10 reps
RPE 8
6
Chest Fly (Machine)
3
10 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Front Raise
3
10 reps
RPE 8
6
Chest Fly (Machine)
3
10 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Front Raise
3
10 reps
RPE 8
6
Chest Fly (Machine)
3
10 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Front Raise
3
10 reps
RPE 8
6
Chest Fly (Machine)
3
10 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Front Raise
3
10 reps
RPE 8
6
Chest Fly (Machine)
3
10 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Front Raise
3
10 reps
RPE 8
6
Chest Fly (Machine)
3
10 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Week 1
1 / 8 Weeks
Day 2
1
Pull-Up (Weighted)
3 Sets
AMRAP
@8
2
Dumbbell Row
3 Sets
10 Reps
@8
3
Seated Dumbbell Curl
3 Sets
10 Reps
@8
4
Hanging Leg Raise
3 Sets
10 Reps
@8
5
Russian Twist
3 Sets
20 Reps
@8
6
Ab Wheel
3 Sets
10 Reps
@8
Day 3
1
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Overhead Press (Barbell)
3 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
5
Front Raise
3 Sets
10 Reps
@8
6
Chest Fly (Machine)
3 Sets
10 Reps
@8
7
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@8
Day 1
1
Zercher Squat (Barbell)
3 Sets
5 Reps
@8
2
Nordic Curl
3 Sets
5 Reps
@8
3
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
@8
4
Cossack Squat
3 Sets
8 Reps
@8
5
Back Extension
3 Sets
10 Reps
@8
6
Standing Calf Raise
3 Sets
10 Reps
@8