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THS Swim Strength Phase 1

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31 athletes joined

Program Description

General physical prep for swimming. Recommendations for Nutrition: Eat around 3000-3500 calories daily .6-1gram/lb bw protein daily (120lb person = 72-120g) 30g fiber daily eat real food and don't neglect healthy fats e.g avocado, eggs

Program Overview

  • Level
    Intermediate, Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 05, 2026 04:08
  • Last Edited
    Mar 18, 2026 01:13
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.3%
Glutes
12.2%
Hamstrings
9.9%
Abs
8.2%
Front Delts
7.4%
Other
6.8%
Triceps
6.2%
Stretching
4.9%
Upper Back
4.1%
Lats
3.7%
Middle Delts
3.7%
Rear Delts
3.7%
Chest
3.7%
Adductors
3.5%
Calves
2.5%
Biceps
2.5%
Forearms
1.2%
Olympic
0.4%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
6 reps
RPE 8
2
Zercher Squat (Barbell)
1
AMRAP
-
3
Hang Clean + Push Press
3
3 reps
RPE 4
4
Partner Nordics
2
5 reps
RPE 6
5
Lunge (Barbell)
2
8 reps
RPE 6
6
Inverted Row
3
6 reps
RPE 8
7
Single Leg Calf Raise (Bodyweight)
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
6 reps
RPE 8
2
Zercher Squat (Barbell)
1
AMRAP
-
3
Hang Clean + Push Press
3
3 reps
RPE 4
4
Partner Nordics
2
5 reps
RPE 6
5
Lunge (Barbell)
2
8 reps
RPE 6
6
Inverted Row
3
6 reps
RPE 8
7
Single Leg Calf Raise (Bodyweight)
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
6 reps
RPE 7
2
Zercher Squat (Barbell)
1
AMRAP
-
3
Power Clean + Push Press
3
4 reps
RPE 6
4
Lunge (Barbell)
2
8 reps
RPE 6
5
Inverted Row
3
8 reps
RPE 8
6
Partner Nordics
2
6 reps
RPE 6
7
Single Leg Calf Raise (Bodyweight)
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
4 reps
RPE 8
2
Zercher Squat (Barbell)
1
AMRAP
-
3
Power Clean + Push Press
3
5 reps
RPE 6
4
Lunge (Barbell)
2
8 reps
RPE 6
5
Partner Nordics
2
6 reps
RPE 6
6
Inverted Row
3
9 reps
RPE 8
7
Single Leg Calf Raise (Bodyweight)
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
3 reps
RPE 8
2
Zercher Squat (Barbell)
1
AMRAP
-
3
Power Clean + Push Press
3
RPE 6
4
Partner Nordics
2
6 reps
RPE 6
5
Lunge (Barbell)
2
8 reps
RPE 6
6
Inverted Row
3
9 reps
RPE 8
7
Single Leg Calf Raise (Bodyweight)
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
2 reps
RPE 9
2
Power Clean + Push Press
3
2 reps
RPE 6
3
Lunge (Barbell)
2
8 reps
RPE 6
4
Partner Nordics
2
6 reps
RPE 6
5
Inverted Row
3
9 reps
RPE 8
6
Single Leg Calf Raise (Bodyweight)
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
2
12 reps
RPE 4
2
Deficit Push Up
3
8 reps
RPE 6
3
Hang Power Snatch
2
5 reps
RPE 4
4
Single Arm Ring Row
2
8 reps
RPE 8
5
Single Arm Overhead Tricep Extension
2
8 reps
RPE 6
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 8
7
Step-Up (Weighted)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
2
12 reps
RPE 4
2
Deficit Push Up
3
8 reps
RPE 6
3
Hang Power Snatch
2
5 reps
RPE 4
4
Single Arm Ring Row
2
8 reps
RPE 8
5
Single Arm Overhead Tricep Extension
2
8 reps
RPE 6
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 8
7
Step-Up (Weighted)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
2
12 reps
RPE 4
2
Deficit Push Up
3
9 reps
RPE 6
3
Power Snatch + Overhead Squat
3
4 reps
RPE 6
4
Single Arm Ring Row
2
9 reps
RPE 8
5
Single Arm Overhead Tricep Extension
2
8 reps
RPE 6
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 8
7
Zercher Squat (Barbell)
1
20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
2
12 reps
RPE 4
2
Deficit Push Up
3
9 reps
RPE 6
3
Power Snatch + Overhead Squat
3
5 reps
RPE 6
4
Single Arm Ring Row
2
9 reps
RPE 8
5
Single Arm Overhead Tricep Extension
2
8 reps
RPE 6
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 8
7
Zercher Squat (Barbell)
1
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
2
12 reps
RPE 4
2
Deficit Push Up
3
10 reps
RPE 6
3
Power Snatch + Overhead Squat
3
3 reps
RPE 6
4
Single Arm Ring Row
2
10 reps
RPE 8
5
Single Arm Overhead Tricep Extension
2
8 reps
RPE 6
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 8
7
Zercher Squat (Barbell)
1
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
2
12 reps
RPE 4
2
Deficit Push Up
3
10 reps
RPE 6
3
Power Snatch
2
1 reps
RPE 9
4
Single Arm Ring Row
2
10 reps
RPE 8
5
Single Arm Overhead Tricep Extension
2
8 reps
RPE 6
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Burpee
2
10 reps
-
1B
Flutter Kicks
2
20 reps
-
2
Bulgarian Split Squat (Bodyweight)
3
6 reps
-
3
V-Up
2
5 reps
-
4
Mobility Routine
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Burpee
2
11 reps
-
1B
Flutter Kicks
2
20 reps
-
2
Bulgarian Split Squat (Bodyweight)
3
7 reps
-
3
V-Up
2
6 reps
-
4
Mobility Routine
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Burpee
2
12 reps
-
1B
Flutter Kicks
2
20 reps
-
2
Bulgarian Split Squat (Bodyweight)
3
8 reps
-
3
V-Up
2
7 reps
-
4
Mobility Routine
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Burpee
3
8 reps
-
1B
Flutter Kicks
3
20 reps
-
2
Bulgarian Split Squat (Bodyweight)
3
9 reps
-
3
V-Up
2
8 reps
-
4
Mobility Routine
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Burpee
3
9 reps
-
1B
Flutter Kicks
3
20 reps
-
2
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
3
V-Up
3
7 reps
-
4
Mobility Routine
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Burpee
3
10 reps
-
1B
Flutter Kicks
3
20 reps
-
2
Bulgarian Split Squat (Bodyweight)
3
11 reps
-
3
V-Up
3
8 reps
-
4
Mobility Routine
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder YTWL
2
12 reps
-
2
Dynamic Hamstring Sweeps
2
12 reps
-
3
Side Leg Swings
2
12 reps
-
4
Bird Dog
2
8 reps
-
5
Broad Jump
3
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder YTWL
2
12 reps
-
2
Dynamic Hamstring Sweeps
2
12 reps
-
3
Side Leg Swings
2
12 reps
-
4
Bird Dog
2
8 reps
-
5
Broad Jump
3
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder YTWL
2
12 reps
-
2
Dynamic Hamstring Sweeps
2
12 reps
-
3
Side Leg Swings
2
12 reps
-
4
Bird Dog
2
8 reps
-
5
Broad Jump
3
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder YTWL
2
12 reps
-
2
Dynamic Hamstring Sweeps
2
12 reps
-
3
Side Leg Swings
2
12 reps
-
4
Bird Dog
2
8 reps
-
5
Broad Jump
3
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder YTWL
2
12 reps
-
2
Dynamic Hamstring Sweeps
2
12 reps
-
3
Side Leg Swings
2
12 reps
-
4
Bird Dog
2
8 reps
-
5
Broad Jump
3
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder YTWL
2
12 reps
-
2
Dynamic Hamstring Sweeps
2
12 reps
-
3
Side Leg Swings
2
12 reps
-
4
Bird Dog
2
8 reps
-
5
Broad Jump
3
3 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Zercher Squat (Barbell)
1 Set
1 Set
6 Reps
6 Reps
@8
@8
2
Zercher Squat (Barbell)
1 Set
AMRAP
-
3
Hang Clean + Push Press
3 Sets
3 Reps
@4
4
Partner Nordics
2 Sets
5 Reps
@6
5
Lunge (Barbell)
2 Sets
8 Reps
@6
6
Inverted Row
3 Sets
6 Reps
@8
7
Single Leg Calf Raise (Bodyweight)
2 Sets
12 Reps
@6
Day 2
1
Lu Raise
2 Sets
12 Reps
@4
2
Deficit Push Up
3 Sets
8 Reps
@6
3
Hang Power Snatch
2 Sets
5 Reps
@4
4
Single Arm Ring Row
2 Sets
8 Reps
@8
5
Single Arm Overhead Tricep Extension
2 Sets
8 Reps
@6
6
Hammer Curl (Dumbbell)
2 Sets
8 Reps
@8
7
Step-Up (Weighted)
1 Set
1 Set
6 Reps
6 Reps
-
-
Day 3
1A
Burpee
2 Sets
10 Reps
-
1B
Flutter Kicks
2 Sets
20 Reps
-
2
Bulgarian Split Squat (Bodyweight)
3 Sets
6 Reps
-
3
V-Up
2 Sets
5 Reps
-
4
Mobility Routine
1 Set
20 mins
-
Day 4
1
Shoulder YTWL
1 Set
1 Set
12 Reps
12 Reps
-
-
2
Dynamic Hamstring Sweeps
1 Set
1 Set
12 Reps
12 Reps
-
-
3
Side Leg Swings
1 Set
1 Set
12 Reps
12 Reps
-
-
4
Bird Dog
1 Set
1 Set
8 Reps
8 Reps
-
-
5
Broad Jump
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
-
-
-