Strength Training for Swimmers

by Tim L.

Program Description

Lifting for swimmers

Program Overview

Level
Beginner, Novice
Goal
Athletics
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
May 06, 2025 03:33
Last Edited
Jun 05, 2025 07:36

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

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

1

Front Squat (Barbell)

4

5 reps

RPE 8

2

Front Squat (Barbell)

1

AMRAP

RPE 10

3

Overhead Press (Dumbbell)

2

1

8-12 reps

8-12 reps

RPE 8

RPE 10

4

Hang Clean

4

3 reps

60%

5

Single Arm Tricep Extension (Cable)

3

8-12 reps

RPE 9

6

Sled Push

3

-

Day 1

1

Front Squat (Barbell)

4

5 reps

RPE 8

2

Front Squat (Barbell)

1

AMRAP

RPE 10

Day 1

1

Front Squat (Barbell)

4

5 reps

RPE 8

2

Front Squat (Barbell)

1

AMRAP

RPE 10

Day 1

1

Front Squat (Barbell)

4

5 reps

RPE 8

2

Front Squat (Barbell)

1

AMRAP

RPE 10

Day 1

1

Front Squat (Barbell)

4

5 reps

RPE 8

2

Front Squat (Barbell)

1

AMRAP

RPE 10

Day 1

1

Front Squat (Barbell)

4

5 reps

RPE 8

2

Front Squat (Barbell)

1

AMRAP

RPE 10

Day 1

1

Front Squat (Barbell)

4

5 reps

RPE 8

2

Front Squat (Barbell)

1

AMRAP

RPE 10

Day 1

1

Front Squat (Barbell)

4

5 reps

RPE 8

2

Front Squat (Barbell)

1

AMRAP

RPE 10

Day 2

1

Pull-Up (Bodyweight)

4

5-10 reps

-

2

Pull-Up (Bodyweight)

1

AMRAP

-

3

Rack Pull (Barbell)

3

5 reps

-

4

Pendlay Row

3

8 reps

-

5

Med Ball Slam

3

8 reps

-

6

Sled Pull

3

-

Day 3

1

Isometric Row Hold (Dumbbell)

4

1

5 reps

5 reps

RPE 8

RPE 10

2

Single Arm Floor Press

3

1

8 reps

8 reps

RPE 8

RPE 10

3

Landmine Clean And Press

1

4

8 reps

8 reps

RPE 7

-

4

Lateral Med Ball Slam

3

10 reps

-

5

Landmine Twist

3

15 reps

-

Day 2

1

Pull-Up (Bodyweight)

4 Sets

5-10 Reps

-

2

Pull-Up (Bodyweight)

1 Set

AMRAP

-

3

Rack Pull (Barbell)

3 Sets

5 Reps

-

4

Pendlay Row

3 Sets

8 Reps

-

5

Med Ball Slam

3 Sets

8 Reps

-

6

Sled Pull

3 Sets

-

Day 3

1

Isometric Row Hold (Dumbbell)

4 Sets

1 Set

5 Reps

5 Reps

@8

@10

2

Single Arm Floor Press

3 Sets

1 Set

8 Reps

8 Reps

@8

@10

3

Landmine Clean And Press

1 Set

4 Sets

8 Reps

8 Reps

@7

-

4

Lateral Med Ball Slam

3 Sets

10 Reps

-

5

Landmine Twist

3 Sets

15 Reps

-

Day 1

1

Front Squat (Barbell)

4 Sets

5 Reps

@8

2

Front Squat (Barbell)

1 Set

AMRAP

@10

3

Overhead Press (Dumbbell)

2 Sets

1 Set

8-12 Reps

8-12 Reps

@8

@10

4

Hang Clean

4 Sets

3 Reps

60%

5

Single Arm Tricep Extension (Cable)

3 Sets

8-12 Reps

@9

6

Sled Push

3 Sets

-