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BoostcampPNG

HEMA fit

by Redbeard Fred

Program Description

Build the muscles you need for long term swordfighting success.

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 18, 2025 02:43
  • Last Edited
    Sep 26, 2025 07:30
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.2%
Upper Back
10.8%
Chest
10.1%
Quadriceps
10.1%
Glutes
9.7%
Hamstrings
8.7%
Biceps
8.5%
Lats
7.5%
Front Delts
6.2%
Calves
4.1%
Middle Delts
3.1%
Abs
3.1%
Lower Back
2.5%
Rear Delts
2.3%
Adductors
1%
Forearms
1%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 10
2
French Press
3
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Dip (Assisted)
3
AMRAP
RPE 10
6
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 10
2
French Press
3
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Dip (Assisted)
3
AMRAP
RPE 10
6
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 10
2
French Press
3
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Dip (Assisted)
3
AMRAP
RPE 10
6
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 10
2
French Press
3
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Dip (Assisted)
3
AMRAP
RPE 10
6
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 10
2
French Press
3
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Dip (Assisted)
3
AMRAP
RPE 10
6
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 10
2
French Press
3
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Dip (Assisted)
3
AMRAP
RPE 10
6
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 10
2
French Press
3
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Dip (Assisted)
3
AMRAP
RPE 10
6
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 10
2
French Press
3
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Dip (Assisted)
3
AMRAP
RPE 10
6
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 10
2
French Press
3
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Dip (Assisted)
3
AMRAP
RPE 10
6
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
AMRAP
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
4
Goblet Squat
3
AMRAP
RPE 10
5
Lunge (Kettlebell)
2
AMRAP
RPE 10
6
Prowler Push
3
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
AMRAP
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
4
Goblet Squat
3
AMRAP
RPE 10
5
Lunge (Kettlebell)
2
AMRAP
RPE 10
6
Prowler Push
3
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
AMRAP
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
4
Goblet Squat
3
AMRAP
RPE 10
5
Lunge (Kettlebell)
2
AMRAP
RPE 10
6
Prowler Push
3
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
AMRAP
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
4
Goblet Squat
3
AMRAP
RPE 10
5
Lunge (Kettlebell)
2
AMRAP
RPE 10
6
Prowler Push
3
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
AMRAP
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
4
Goblet Squat
3
AMRAP
RPE 10
5
Lunge (Kettlebell)
2
AMRAP
RPE 10
6
Prowler Push
3
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
AMRAP
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
4
Goblet Squat
3
AMRAP
RPE 10
5
Lunge (Kettlebell)
2
AMRAP
RPE 10
6
Prowler Push
3
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
AMRAP
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
4
Goblet Squat
3
AMRAP
RPE 10
5
Lunge (Kettlebell)
2
AMRAP
RPE 10
6
Prowler Push
3
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
AMRAP
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
4
Goblet Squat
3
AMRAP
RPE 10
5
Lunge (Kettlebell)
2
AMRAP
RPE 10
6
Prowler Push
3
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
AMRAP
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
4
Goblet Squat
3
AMRAP
RPE 10
5
Lunge (Kettlebell)
2
AMRAP
RPE 10
6
Prowler Push
3
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Seated Row (Cable)
4
8-12 reps
RPE 10
4
Reverse Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
5
Shrug (Dumbbell)
2
AMRAP
RPE 10
6
Face Pull
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Seated Row (Cable)
4
8-12 reps
RPE 10
4
Reverse Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
5
Shrug (Dumbbell)
2
AMRAP
RPE 10
6
Face Pull
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Seated Row (Cable)
4
8-12 reps
RPE 10
4
Reverse Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
5
Shrug (Dumbbell)
2
AMRAP
RPE 10
6
Face Pull
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Seated Row (Cable)
4
8-12 reps
RPE 10
4
Reverse Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
5
Shrug (Dumbbell)
2
AMRAP
RPE 10
6
Face Pull
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Seated Row (Cable)
4
8-12 reps
RPE 10
4
Reverse Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
5
Shrug (Dumbbell)
2
AMRAP
RPE 10
6
Face Pull
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Seated Row (Cable)
4
8-12 reps
RPE 10
4
Reverse Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
5
Shrug (Dumbbell)
2
AMRAP
RPE 10
6
Face Pull
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Seated Row (Cable)
4
8-12 reps
RPE 10
4
Reverse Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
5
Shrug (Dumbbell)
2
AMRAP
RPE 10
6
Face Pull
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Seated Row (Cable)
4
8-12 reps
RPE 10
4
Reverse Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
5
Shrug (Dumbbell)
2
AMRAP
RPE 10
6
Face Pull
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Seated Row (Cable)
4
8-12 reps
RPE 10
4
Reverse Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
5
Shrug (Dumbbell)
2
AMRAP
RPE 10
6
Face Pull
2
8-12 reps
RPE 10
Week 1
1 / 9 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
10 Reps
@10
2
French Press
3 Sets
8-12 Reps
@10
3
Incline Bench Press (Dumbbell)
2 Sets
AMRAP
@10
4
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
5
Dip (Assisted)
3 Sets
AMRAP
@10
6
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
Day 2
1
Standing Calf Raise
4 Sets
AMRAP
@10
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@10
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@10
4
Goblet Squat
3 Sets
AMRAP
@10
5
Lunge (Kettlebell)
2 Sets
AMRAP
@10
6
Prowler Push
3 Sets
2 mins
@10
Day 3
1
Lat Pulldown (Neutral Grip)
4 Sets
8-12 Reps
@10
2
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3
Seated Row (Cable)
4 Sets
8-12 Reps
@10
4
Reverse Bicep Curl (Dumbbell)
2 Sets
AMRAP
@10
5
Shrug (Dumbbell)
2 Sets
AMRAP
@10
6
Face Pull
2 Sets
8-12 Reps
@10