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BR swim strength
by Grégoire D.
1 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 05, 2024 02:48
down_app
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
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
6-
8-10 Reps
86%
76%
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
81%
76%
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
86%
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
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
82%
77%
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 3
1
Bench Press (Barbell)
1 Set
2 Sets
6-
8-10 Reps
87%
77%
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 2
1
Lat Pulldown
1 Set
2 Sets
6-8 Reps
10-12 Reps
@8
@8
2
Power Snatch
5 Sets
5 Reps
87%
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
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
83%
78%
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 3
1
Bench Press (Barbell)
1 Set
2 Sets
6-
8-10 Reps
88%
78%
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 2
1
Lat Pulldown
1 Set
2 Sets
6-8 Reps
10-12 Reps
@8
@8
2
Power Snatch
5 Sets
5 Reps
88%
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
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
85%
79%
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 3
1
Bench Press (Barbell)
1 Set
2 Sets
6-
8-10 Reps
89%
79%
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 2
1
Lat Pulldown
1 Set
2 Sets
6-8 Reps
10-12 Reps
@8
@8
2
Power Snatch
5 Sets
5 Reps
89%
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
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
85%
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 3
1
Bench Press (Barbell)
1 Set
2 Sets
6-
8-10 Reps
90%
80%
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 2
1
Lat Pulldown
1 Set
2 Sets
6-8 Reps
10-12 Reps
@8
@8
2
Power Snatch
5 Sets
5 Reps
90%
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
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
3 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
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
1 Set
1 Set
1 Set
6-8 Reps
2-4 Reps
1-
1-
75%
85%
95%
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 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6-
2-4 Reps
1-
1-
75%
85%
95%
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 2
1
Lat Pulldown
1 Set
2 Sets
6-8 Reps
10-12 Reps
@8
@8
2
Power Snatch
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
1 Reps
89%
92%
95%
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