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BoostcampPNG

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
    May 10, 2025 12:39
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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