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HEMA fit

by Redbeard Fred
4.0
(1 rating)

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
    Oct 04, 2025 01:11

Summary

Unleash your strength with HEMA Fit, a dynamic 9-week program designed to elevate your fitness game. Committing just three days a week, you'll engage in a variety of targeted exercises, including chest presses, Bulgarian split squats, and lat pulldowns, all tailored to build muscle and enhance endurance. Each workout balances intensity and volume, ensuring you push your limits while allowing for recovery. Equip yourself with a full gym and get ready to transform your physique and boost your performance!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11%
Upper Back
10.6%
Chest
10%
Quadriceps
10%
Glutes
9.6%
Hamstrings
8.6%
Biceps
8.4%
Lats
7.3%
Front Delts
6.1%
Calves
4.1%
Middle Delts
3.1%
Abs
3.1%
Forearms
2.6%
Lower Back
2.4%
Rear Delts
2.2%
Adductors
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
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Star
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