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HEMA-Optimized Strength & Conditioning

by Redbeard Fred

Program Description

HEMA Strength & Stability – Machine + Free-Weight Edition is a structured 3-day training program designed to build the physical foundation every sword fighter needs — combining modern strength training with sport-specific functionality. This plan develops raw power, rotational stability, endurance, and joint resilience, ensuring your body moves as efficiently and forcefully as your weapon. By integrating free weights, machines, and controlled intensity, the program enhances performance while reducing injury risk — perfect for practitioners balancing gym work with sparring or technical practice. Whether you train for competitive HEMA or historical swordsmanship, this program builds the strength to strike, the stability to defend, and the endurance to outlast any duel. This program does not include cardio or practice sessions. These can and should be added according to your own personal schedule.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 05, 2025 09:26
  • Last Edited
    Nov 05, 2025 11:43
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13%
Abs
9.6%
Quadriceps
9.1%
Glutes
8.6%
Front Delts
8.6%
Hamstrings
8.3%
Lats
8%
Middle Delts
7.3%
Biceps
6%
Chest
5.8%
Triceps
4.4%
Lower Back
3.9%
Calves
3.6%
Rear Delts
2.6%
Abductors
0.6%
Forearms
0.4%
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
RPE 8
2
Chest Press (Machine)
3
8 reps
RPE 8
3
Face Pull
3
12 reps
RPE 7
4
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5
Lat Pulldown
3
8-10 reps
RPE 8
6
Pallof Press
3
1 mins
RPE 7
7
Chest Fly (Machine)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
RPE 8
2
Chest Press (Machine)
3
8 reps
RPE 8
3
Face Pull
3
12 reps
RPE 7
4
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5
Lat Pulldown
3
8-10 reps
RPE 8
6
Pallof Press
3
1 mins
RPE 7
7
Chest Fly (Machine)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
RPE 8
2
Chest Press (Machine)
3
8 reps
RPE 8
3
Face Pull
3
12 reps
RPE 7
4
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5
Lat Pulldown
3
8-10 reps
RPE 8
6
Pallof Press
3
1 mins
RPE 7
7
Chest Fly (Machine)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
RPE 8
2
Chest Press (Machine)
3
8 reps
RPE 8
3
Face Pull
3
12 reps
RPE 7
4
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5
Lat Pulldown
3
8-10 reps
RPE 8
6
Pallof Press
3
1 mins
RPE 7
7
Chest Fly (Machine)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
RPE 8
2
Chest Press (Machine)
3
8 reps
RPE 8
3
Face Pull
3
12 reps
RPE 7
4
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5
Lat Pulldown
3
8-10 reps
RPE 8
6
Pallof Press
3
1 mins
RPE 7
7
Chest Fly (Machine)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
RPE 8
2
Chest Press (Machine)
3
8 reps
RPE 8
3
Face Pull
3
12 reps
RPE 7
4
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5
Lat Pulldown
3
8-10 reps
RPE 8
6
Pallof Press
3
1 mins
RPE 7
7
Chest Fly (Machine)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
RPE 8
2
Chest Press (Machine)
3
8 reps
RPE 8
3
Face Pull
3
12 reps
RPE 7
4
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5
Lat Pulldown
3
8-10 reps
RPE 8
6
Pallof Press
3
1 mins
RPE 7
7
Chest Fly (Machine)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
RPE 8
2
Chest Press (Machine)
3
8 reps
RPE 8
3
Face Pull
3
12 reps
RPE 7
4
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5
Lat Pulldown
3
8-10 reps
RPE 8
6
Pallof Press
3
1 mins
RPE 7
7
Chest Fly (Machine)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
RPE 8
2
Chest Press (Machine)
3
8 reps
RPE 8
3
Face Pull
3
12 reps
RPE 7
4
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5
Lat Pulldown
3
8-10 reps
RPE 8
6
Pallof Press
3
1 mins
RPE 7
7
Chest Fly (Machine)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
RPE 8
2
Chest Press (Machine)
3
8 reps
RPE 8
3
Face Pull
3
12 reps
RPE 7
4
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5
Lat Pulldown
3
8-10 reps
RPE 8
6
Pallof Press
3
1 mins
RPE 7
7
Chest Fly (Machine)
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
6
10 reps
RPE 8
4
Wood Chop
6
10 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 8
6
Back Extension (Weighted)
3
12 reps
RPE 7
7
Standing Calf Raise
5
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
6
10 reps
RPE 8
4
Wood Chop
6
10 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 8
6
Back Extension (Weighted)
3
12 reps
RPE 7
7
Standing Calf Raise
5
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
6
10 reps
RPE 8
4
Wood Chop
6
10 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 8
6
Back Extension (Weighted)
3
12 reps
RPE 7
7
Standing Calf Raise
5
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
6
10 reps
RPE 8
4
Wood Chop
6
10 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 8
6
Back Extension (Weighted)
3
12 reps
RPE 7
7
Standing Calf Raise
5
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
6
10 reps
RPE 8
4
Wood Chop
6
10 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 8
6
Back Extension (Weighted)
3
12 reps
RPE 7
7
Standing Calf Raise
5
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
6
10 reps
RPE 8
4
Wood Chop
6
10 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 8
6
Back Extension (Weighted)
3
12 reps
RPE 7
7
Standing Calf Raise
5
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
6
10 reps
RPE 8
4
Wood Chop
6
10 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 8
6
Back Extension (Weighted)
3
12 reps
RPE 7
7
Standing Calf Raise
5
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
6
10 reps
RPE 8
4
Wood Chop
6
10 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 8
6
Back Extension (Weighted)
3
12 reps
RPE 7
7
Standing Calf Raise
5
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
6
10 reps
RPE 8
4
Wood Chop
6
10 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 8
6
Back Extension (Weighted)
3
12 reps
RPE 7
7
Standing Calf Raise
5
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
6
10 reps
RPE 8
4
Wood Chop
6
10 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 8
6
Back Extension (Weighted)
3
12 reps
RPE 7
7
Standing Calf Raise
5
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8 reps
RPE 8
2
Single Arm Row (Dumbbell)
6
10 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
4
Kettlebell Swing
3
15 reps
RPE 8
5
Shrug (Dumbbell)
3
AMRAP
RPE 8
6
One Arm Lateral Raise (Cable)
6
10 reps
RPE 7
7
Abs Crunch (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8 reps
RPE 8
2
Single Arm Row (Dumbbell)
6
10 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
4
Kettlebell Swing
3
15 reps
RPE 8
5
Shrug (Dumbbell)
3
AMRAP
RPE 8
6
One Arm Lateral Raise (Cable)
6
10 reps
RPE 7
7
Abs Crunch (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8 reps
RPE 8
2
Single Arm Row (Dumbbell)
6
10 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
4
Kettlebell Swing
3
15 reps
RPE 8
5
Shrug (Dumbbell)
3
AMRAP
RPE 8
6
One Arm Lateral Raise (Cable)
6
10 reps
RPE 7
7
Abs Crunch (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8 reps
RPE 8
2
Single Arm Row (Dumbbell)
6
10 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
4
Kettlebell Swing
3
15 reps
RPE 8
5
Shrug (Dumbbell)
3
AMRAP
RPE 8
6
One Arm Lateral Raise (Cable)
6
10 reps
RPE 7
7
Abs Crunch (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8 reps
RPE 8
2
Single Arm Row (Dumbbell)
6
10 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
4
Kettlebell Swing
3
15 reps
RPE 8
5
Shrug (Dumbbell)
3
AMRAP
RPE 8
6
One Arm Lateral Raise (Cable)
6
10 reps
RPE 7
7
Abs Crunch (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8 reps
RPE 8
2
Single Arm Row (Dumbbell)
6
10 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
4
Kettlebell Swing
3
15 reps
RPE 8
5
Shrug (Dumbbell)
3
AMRAP
RPE 8
6
One Arm Lateral Raise (Cable)
6
10 reps
RPE 7
7
Abs Crunch (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8 reps
RPE 8
2
Single Arm Row (Dumbbell)
6
10 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
4
Kettlebell Swing
3
15 reps
RPE 8
5
Shrug (Dumbbell)
3
AMRAP
RPE 8
6
One Arm Lateral Raise (Cable)
6
10 reps
RPE 7
7
Abs Crunch (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8 reps
RPE 8
2
Single Arm Row (Dumbbell)
6
10 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
4
Kettlebell Swing
3
15 reps
RPE 8
5
Shrug (Dumbbell)
3
AMRAP
RPE 8
6
One Arm Lateral Raise (Cable)
6
10 reps
RPE 7
7
Abs Crunch (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8 reps
RPE 8
2
Single Arm Row (Dumbbell)
6
10 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
4
Kettlebell Swing
3
15 reps
RPE 8
5
Shrug (Dumbbell)
3
AMRAP
RPE 8
6
One Arm Lateral Raise (Cable)
6
10 reps
RPE 7
7
Abs Crunch (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8 reps
RPE 8
2
Single Arm Row (Dumbbell)
6
10 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
4
Kettlebell Swing
3
15 reps
RPE 8
5
Shrug (Dumbbell)
3
AMRAP
RPE 8
6
One Arm Lateral Raise (Cable)
6
10 reps
RPE 7
7
Abs Crunch (Machine)
3
12 reps
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Seated Shoulder Press (Dumbbell)
4 Sets
6-8 Reps
@8
2
Chest Press (Machine)
3 Sets
8 Reps
@8
3
Face Pull
3 Sets
12 Reps
@7
4
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
5
Lat Pulldown
3 Sets
8-10 Reps
@8
6
Pallof Press
3 Sets
1 mins
@7
7
Chest Fly (Machine)
2 Sets
15 Reps
@7
Day 2
1
Leg Press
4 Sets
8 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
6 Sets
10 Reps
@8
4
Wood Chop
6 Sets
10 Reps
@7
5
Leg Curl
3 Sets
12 Reps
@8
6
Back Extension (Weighted)
3 Sets
12 Reps
@7
7
Standing Calf Raise
5 Sets
AMRAP
@8
Day 3
1
Seated Row (Cable)
4 Sets
8 Reps
@8
2
Single Arm Row (Dumbbell)
6 Sets
10 Reps
@8
3
Hammer Curl (Dumbbell)
3 Sets
10 Reps
@8
4
Kettlebell Swing
3 Sets
15 Reps
@8
5
Shrug (Dumbbell)
3 Sets
AMRAP
@8
6
One Arm Lateral Raise (Cable)
6 Sets
10 Reps
@7
7
Abs Crunch (Machine)
3 Sets
12 Reps
@8