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BoostcampPNG

BR swim strength

by Grégoire D.
27 athletes joined

Program Description

Strength Conditioning for Breaststroke swimmers

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Athletics, Powerbuilding, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 12, 2024 08:35
  • Last Edited
    Jun 11, 2025 12:11
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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
Lying Leg Curl
1
1
1
15-20 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 9
2
Front Squat (Paused)
1
2
6-8 reps
10-12 reps
80%
75%
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7.5
4
Leg Extension
2
AMRAP
RPE 9
5
Hip Thrust (Barbell)
5
5 reps
RPE 9
6
Hip Adductor (Machine)
3
10-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
15-20 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 9
2
Front Squat (Paused)
1
2
6-8 reps
10-12 reps
81%
76%
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7.5
4
Leg Extension
2
AMRAP
RPE 9
5
Hip Thrust (Barbell)
5
5 reps
RPE 9
6
Hip Adductor (Machine)
3
10-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
15-20 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 9
2
Front Squat (Paused)
1
2
6-8 reps
10-12 reps
82%
77%
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7.5
4
Leg Extension
2
AMRAP
RPE 9
5
Hip Thrust (Barbell)
5
5 reps
RPE 9
6
Hip Adductor (Machine)
3
10-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
15-20 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 9
2
Front Squat (Paused)
1
2
6-8 reps
10-12 reps
83%
78%
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7.5
4
Leg Extension
2
AMRAP
RPE 9
5
Hip Thrust (Barbell)
5
5 reps
RPE 9
6
Hip Adductor (Machine)
3
10-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
15-20 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 9
2
Front Squat (Paused)
1
2
6-8 reps
10-12 reps
85%
79%
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7.5
4
Leg Extension
2
AMRAP
RPE 9
5
Hip Thrust (Barbell)
5
5 reps
RPE 9
6
Hip Adductor (Machine)
3
10-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
15-20 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 9
2
Front Squat (Paused)
1
2
6-8 reps
10-12 reps
85%
75%
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7.5
4
Leg Extension
2
AMRAP
RPE 9
5
Hip Thrust (Barbell)
5
5 reps
RPE 9
6
Hip Adductor (Machine)
3
10-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
15-20 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 9
2
Front Squat (Paused)
1
2
6-8 reps
10-12 reps
80%
75%
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7.5
4
Leg Extension
2
AMRAP
RPE 9
5
Hip Thrust (Barbell)
5
5 reps
RPE 9
6
Hip Adductor (Machine)
3
10-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
15-20 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 9
2
Front Squat (Paused)
1
1
1
1
6-8 reps
2-4 reps
1-
1-
75%
85%
95%
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7.5
4
Leg Extension
2
AMRAP
RPE 9
5
Hip Thrust (Barbell)
5
5 reps
RPE 9
6
Hip Adductor (Machine)
3
10-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-8 reps
10-12 reps
RPE 8
RPE 8
2
Power Snatch
5
5 reps
85%
3
Seated Row (Cable)
1
2
6-8 reps
10-12 reps
RPE 8
RPE 8
4
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
5
Face Pull
3
10-12 reps
RPE 7.5
6
Wide Grip Pull-Up
3
10 reps
RPE 10
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-8 reps
10-12 reps
RPE 8
RPE 8
2
Power Snatch
5
5 reps
86%
3
Seated Row (Cable)
1
2
6-8 reps
10-12 reps
RPE 8
RPE 8
4
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
5
Face Pull
3
10-12 reps
RPE 7.5
6
Wide Grip Pull-Up
3
10 reps
RPE 10
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-8 reps
10-12 reps
RPE 8
RPE 8
2
Power Snatch
5
5 reps
87%
3
Seated Row (Cable)
1
2
6-8 reps
10-12 reps
RPE 8
RPE 8
4
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
5
Face Pull
3
10-12 reps
RPE 7.5
6
Wide Grip Pull-Up
3
10 reps
RPE 10
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-8 reps
10-12 reps
RPE 8
RPE 8
2
Power Snatch
5
5 reps
88%
3
Seated Row (Cable)
1
2
6-8 reps
10-12 reps
RPE 8
RPE 8
4
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
5
Face Pull
3
10-12 reps
RPE 7.5
6
Wide Grip Pull-Up
3
10 reps
RPE 10
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-8 reps
10-12 reps
RPE 8
RPE 8
2
Power Snatch
5
5 reps
89%
3
Seated Row (Cable)
1
2
6-8 reps
10-12 reps
RPE 8
RPE 8
4
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
5
Face Pull
3
10-12 reps
RPE 7.5
6
Wide Grip Pull-Up
3
10 reps
RPE 10
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-8 reps
10-12 reps
RPE 8
RPE 8
2
Power Snatch
5
5 reps
90%
3
Seated Row (Cable)
1
2
6-8 reps
10-12 reps
RPE 8
RPE 8
4
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
5
Face Pull
3
10-12 reps
RPE 7.5
6
Wide Grip Pull-Up
3
10 reps
RPE 10
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-8 reps
10-12 reps
RPE 8
RPE 8
2
Power Snatch
3
5 reps
85%
3
Seated Row (Cable)
1
2
6-8 reps
10-12 reps
RPE 8
RPE 8
4
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
5
Face Pull
3
10-12 reps
RPE 7.5
6
Wide Grip Pull-Up
3
10 reps
RPE 10
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-8 reps
10-12 reps
RPE 8
RPE 8
2
Power Snatch
1
1
1
1
5 reps
3 reps
1 reps
1 reps
89%
92%
95%
-
3
Seated Row (Cable)
1
2
6-8 reps
10-12 reps
RPE 8
RPE 8
4
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
5
Face Pull
3
10-12 reps
RPE 7.5
6
Wide Grip Pull-Up
3
10 reps
RPE 10
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-
8-10 reps
85%
75%
2
Chest Press (Machine)
1
2
6-
8-10 reps
RPE 8
RPE 8
3
Chest Fly (Machine)
4
10-12 reps
RPE 7.5
4
Lateral Raise (Cable)
3
1
10-12 reps
100-
RPE 8
RPE 8
5
Skull Crusher
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-
8-10 reps
86%
76%
2
Chest Press (Machine)
1
2
6-
8-10 reps
RPE 8
RPE 8
3
Chest Fly (Machine)
4
10-12 reps
RPE 7.5
4
Lateral Raise (Cable)
3
1
10-12 reps
100-
RPE 8
RPE 8
5
Skull Crusher
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-
8-10 reps
87%
77%
2
Chest Press (Machine)
1
2
6-
8-10 reps
RPE 8
RPE 8
3
Chest Fly (Machine)
4
10-12 reps
RPE 7.5
4
Lateral Raise (Cable)
3
1
10-12 reps
100-
RPE 8
RPE 8
5
Skull Crusher
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-
8-10 reps
88%
78%
2
Chest Press (Machine)
1
2
6-
8-10 reps
RPE 8
RPE 8
3
Chest Fly (Machine)
4
10-12 reps
RPE 7.5
4
Lateral Raise (Cable)
3
1
10-12 reps
100-
RPE 8
RPE 8
5
Skull Crusher
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-
8-10 reps
89%
79%
2
Chest Press (Machine)
1
2
6-
8-10 reps
RPE 8
RPE 8
3
Chest Fly (Machine)
4
10-12 reps
RPE 7.5
4
Lateral Raise (Cable)
3
1
10-12 reps
100-
RPE 8
RPE 8
5
Skull Crusher
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-
8-10 reps
90%
80%
2
Chest Press (Machine)
1
2
6-
8-10 reps
RPE 8
RPE 8
3
Chest Fly (Machine)
4
10-12 reps
RPE 7.5
4
Lateral Raise (Cable)
3
1
10-12 reps
100-
RPE 8
RPE 8
5
Skull Crusher
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-
8-10 reps
85%
75%
2
Chest Press (Machine)
1
2
6-
8-10 reps
RPE 8
RPE 8
3
Chest Fly (Machine)
4
10-12 reps
RPE 7.5
4
Lateral Raise (Cable)
3
1
10-12 reps
100-
RPE 8
RPE 8
5
Skull Crusher
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
6-
2-4 reps
1-
1-
75%
85%
95%
-
2
Chest Press (Machine)
1
2
6-
8-10 reps
RPE 8
RPE 8
3
Chest Fly (Machine)
4
10-12 reps
RPE 7.5
4
Lateral Raise (Cable)
3
1
10-12 reps
100-
RPE 8
RPE 8
5
Skull Crusher
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Week 1
1 / 8 Weeks
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
6-
8-10 Reps
85%
75%
2
Chest Press (Machine)
1 Set
2 Sets
6-
8-10 Reps
@8
@8
3
Chest Fly (Machine)
4 Sets
10-12 Reps
@7.5
4
Lateral Raise (Cable)
3 Sets
1 Set
10-12 Reps
100-
@8
@8
5
Skull Crusher
3 Sets
10-12 Reps
@8
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@8
Day 1
1
Lying Leg Curl
1 Set
1 Set
1 Set
15-20 Reps
10-12 Reps
8-10 Reps
@7
@8
@9
2
Front Squat (Paused)
1 Set
2 Sets
6-8 Reps
10-12 Reps
80%
75%
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@7.5
4
Leg Extension
2 Sets
AMRAP
@9
5
Hip Thrust (Barbell)
5 Sets
5 Reps
@9
6
Hip Adductor (Machine)
3 Sets
10-12 Reps
@7.5
Day 2
1
Lat Pulldown
1 Set
2 Sets
6-8 Reps
10-12 Reps
@8
@8
2
Power Snatch
5 Sets
5 Reps
85%
3
Seated Row (Cable)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@8
@8
4
Lat Pulldown (Single Arm)
3 Sets
10-12 Reps
@8
5
Face Pull
3 Sets
10-12 Reps
@7.5
6
Wide Grip Pull-Up
3 Sets
10 Reps
@10
7
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@7.5