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Swole AF (2)

by Matt N

Program Description

Size gain

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 03, 2025 02:59
  • Last Edited
    Sep 06, 2025 10:31

Summary

Unlock your potential with the Swole AF (2) program, a focused 6-week journey designed to build muscle and strength. With four workouts per week, you'll target major muscle groups through a combination of compound lifts and isolation exercises, including barbell presses, dumbbell rows, and cable pushdowns. This program is perfect for those looking to enhance their physique from the comfort of home, utilizing minimal equipment. Get ready to push your limits and achieve impressive gains!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.9%
Triceps
11.6%
Lats
8.8%
Biceps
8.8%
Front Delts
8.8%
Chest
8.1%
Middle Delts
6.9%
Quadriceps
6.5%
Hamstrings
6.5%
Glutes
6.3%
Rear Delts
4.7%
Abs
4.1%
Lower Back
2.4%
Forearms
1.4%
Adductors
1.2%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
15-20 reps
12-15 reps
8-10 reps
-
-
-
2A
Lateral Raise (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
2B
Shrug (Dumbbell)
1
1
15-20 reps
10-12 reps
-
-
3
One Arm Lateral Raise (Cable)
1
1
10-12 reps
8-10 reps
-
-
4
Tricep Pushdown (Cable)
1
1
1
15 reps
10 reps
8 reps
-
-
-
5
Skull Crusher (Barbell)
1
1
12 reps
8 reps
-
-
6
Dip (Bodyweight)
1
-
7
Reverse Abs Crunch (Bodyweight)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
15-20 reps
12-15 reps
8-10 reps
-
-
-
2A
Lateral Raise (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
2B
Shrug (Dumbbell)
1
1
15-20 reps
10-12 reps
-
-
3
One Arm Lateral Raise (Cable)
1
1
10-12 reps
8-10 reps
-
-
4
Tricep Pushdown (Cable)
1
1
1
15 reps
10 reps
8 reps
-
-
-
5
Skull Crusher (Barbell)
1
1
12 reps
8 reps
-
-
6
Dip (Bodyweight)
1
-
7
Reverse Abs Crunch (Bodyweight)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
15-20 reps
12-15 reps
8-10 reps
-
-
-
2A
Lateral Raise (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
2B
Shrug (Dumbbell)
1
1
15-20 reps
10-12 reps
-
-
3
One Arm Lateral Raise (Cable)
1
1
10-12 reps
8-10 reps
-
-
4
Tricep Pushdown (Cable)
1
1
1
15 reps
10 reps
8 reps
-
-
-
5
Skull Crusher (Barbell)
1
1
12 reps
8 reps
-
-
6
Dip (Bodyweight)
1
-
7
Reverse Abs Crunch (Bodyweight)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
15-20 reps
12-15 reps
8-10 reps
-
-
-
2A
Lateral Raise (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
2B
Shrug (Dumbbell)
1
1
15-20 reps
10-12 reps
-
-
3
One Arm Lateral Raise (Cable)
1
1
10-12 reps
8-10 reps
-
-
4
Tricep Pushdown (Cable)
1
1
1
15 reps
10 reps
8 reps
-
-
-
5
Skull Crusher (Barbell)
1
1
12 reps
8 reps
-
-
6
Dip (Bodyweight)
1
-
7
Reverse Abs Crunch (Bodyweight)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
15-20 reps
12-15 reps
8-10 reps
-
-
-
2A
Lateral Raise (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
2B
Shrug (Dumbbell)
1
1
15-20 reps
10-12 reps
-
-
3
One Arm Lateral Raise (Cable)
1
1
10-12 reps
8-10 reps
-
-
4
Tricep Pushdown (Cable)
1
1
1
15 reps
10 reps
8 reps
-
-
-
5
Skull Crusher (Barbell)
1
1
12 reps
8 reps
-
-
6
Dip (Bodyweight)
1
-
7
Reverse Abs Crunch (Bodyweight)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
15-20 reps
12-15 reps
8-10 reps
-
-
-
2A
Lateral Raise (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
2B
Shrug (Dumbbell)
1
1
15-20 reps
10-12 reps
-
-
3
One Arm Lateral Raise (Cable)
1
1
10-12 reps
8-10 reps
-
-
4
Tricep Pushdown (Cable)
1
1
1
15 reps
10 reps
8 reps
-
-
-
5
Skull Crusher (Barbell)
1
1
12 reps
8 reps
-
-
6
Dip (Bodyweight)
1
-
7
Reverse Abs Crunch (Bodyweight)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12-16 reps
10-12 reps
8-10 reps
-
-
-
2
Pull-Up (Neutral Grip, Bodyweight)
2
-
3
Bent Over Row (Barbell)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Bent Over Row (Dumbbell)
1
1
10 reps
8 reps
-
-
5A
Rear Delt Fly (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
5B
Shrug (Trap Bar)
1
1
15-20 reps
12-15 reps
-
-
6
Back Curl
1
1
15 reps
10 reps
-
-
7
Prone Y
1
1
15-20 reps
10-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12-16 reps
10-12 reps
8-10 reps
-
-
-
2
Pull-Up (Neutral Grip, Bodyweight)
2
-
3
Bent Over Row (Barbell)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Bent Over Row (Dumbbell)
1
1
10 reps
8 reps
-
-
5A
Rear Delt Fly (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
5B
Shrug (Trap Bar)
1
1
15-20 reps
12-15 reps
-
-
6
Back Curl
1
1
15 reps
10 reps
-
-
7
Prone Y
1
1
15-20 reps
10-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12-16 reps
10-12 reps
8-10 reps
-
-
-
2
Pull-Up (Neutral Grip, Bodyweight)
2
-
3
Bent Over Row (Barbell)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Bent Over Row (Dumbbell)
1
1
10 reps
8 reps
-
-
5A
Rear Delt Fly (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
5B
Shrug (Trap Bar)
1
1
15-20 reps
12-15 reps
-
-
6
Back Curl
1
1
15 reps
10 reps
-
-
7
Prone Y
1
1
15-20 reps
10-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12-16 reps
10-12 reps
8-10 reps
-
-
-
2
Pull-Up (Neutral Grip, Bodyweight)
2
-
3
Bent Over Row (Barbell)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Bent Over Row (Dumbbell)
1
1
10 reps
8 reps
-
-
5A
Rear Delt Fly (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
5B
Shrug (Trap Bar)
1
1
15-20 reps
12-15 reps
-
-
6
Back Curl
1
1
15 reps
10 reps
-
-
7
Prone Y
1
1
15-20 reps
10-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12-16 reps
10-12 reps
8-10 reps
-
-
-
2
Pull-Up (Neutral Grip, Bodyweight)
2
-
3
Bent Over Row (Barbell)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Bent Over Row (Dumbbell)
1
1
10 reps
8 reps
-
-
5A
Rear Delt Fly (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
5B
Shrug (Trap Bar)
1
1
15-20 reps
12-15 reps
-
-
6
Back Curl
1
1
15 reps
10 reps
-
-
7
Prone Y
1
1
15-20 reps
10-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12-16 reps
10-12 reps
8-10 reps
-
-
-
2
Pull-Up (Neutral Grip, Bodyweight)
2
-
3
Bent Over Row (Barbell)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Bent Over Row (Dumbbell)
1
1
10 reps
8 reps
-
-
5A
Rear Delt Fly (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
5B
Shrug (Trap Bar)
1
1
15-20 reps
12-15 reps
-
-
6
Back Curl
1
1
15 reps
10 reps
-
-
7
Prone Y
1
1
15-20 reps
10-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
15-20 reps
12-15 reps
8-10 reps
-
-
-
2
Bench Press (Dumbbell)
1
1
12-15 reps
8-10 reps
-
-
3
Incline Chest Fly (Dumbbell)
1
1
12-15 reps
10-12 reps
-
-
4
Dip (Assisted)
1
-
5
Bicep Curl (Barbell)
1
1
12-15 reps
10-12 reps
-
-
6
Incline Curl (Dumbbell)
1
1
12-15 reps
8-12 reps
-
-
7
Bicep Curl (Cable)
1
-
8
Ab Wheel
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
15-20 reps
12-15 reps
8-10 reps
-
-
-
2
Bench Press (Dumbbell)
1
1
12-15 reps
8-10 reps
-
-
3
Incline Chest Fly (Dumbbell)
1
1
12-15 reps
10-12 reps
-
-
4
Dip (Assisted)
1
-
5
Bicep Curl (Barbell)
1
1
12-15 reps
10-12 reps
-
-
6
Incline Curl (Dumbbell)
1
1
12-15 reps
8-12 reps
-
-
7
Bicep Curl (Cable)
1
-
8
Ab Wheel
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
15-20 reps
12-15 reps
8-10 reps
-
-
-
2
Bench Press (Dumbbell)
1
1
12-15 reps
8-10 reps
-
-
3
Incline Chest Fly (Dumbbell)
1
1
12-15 reps
10-12 reps
-
-
4
Dip (Assisted)
1
-
5
Bicep Curl (Barbell)
1
1
12-15 reps
10-12 reps
-
-
6
Incline Curl (Dumbbell)
1
1
12-15 reps
8-12 reps
-
-
7
Bicep Curl (Cable)
1
-
8
Ab Wheel
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
15-20 reps
12-15 reps
8-10 reps
-
-
-
2
Bench Press (Dumbbell)
1
1
12-15 reps
8-10 reps
-
-
3
Incline Chest Fly (Dumbbell)
1
1
12-15 reps
10-12 reps
-
-
4
Dip (Assisted)
1
-
5
Bicep Curl (Barbell)
1
1
12-15 reps
10-12 reps
-
-
6
Incline Curl (Dumbbell)
1
1
12-15 reps
8-12 reps
-
-
7
Bicep Curl (Cable)
1
-
8
Ab Wheel
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
15-20 reps
12-15 reps
8-10 reps
-
-
-
2
Bench Press (Dumbbell)
1
1
12-15 reps
8-10 reps
-
-
3
Incline Chest Fly (Dumbbell)
1
1
12-15 reps
10-12 reps
-
-
4
Dip (Assisted)
1
-
5
Bicep Curl (Barbell)
1
1
12-15 reps
10-12 reps
-
-
6
Incline Curl (Dumbbell)
1
1
12-15 reps
8-12 reps
-
-
7
Bicep Curl (Cable)
1
-
8
Ab Wheel
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
15-20 reps
12-15 reps
8-10 reps
-
-
-
2
Bench Press (Dumbbell)
1
1
12-15 reps
8-10 reps
-
-
3
Incline Chest Fly (Dumbbell)
1
1
12-15 reps
10-12 reps
-
-
4
Dip (Assisted)
1
-
5
Bicep Curl (Barbell)
1
1
12-15 reps
10-12 reps
-
-
6
Incline Curl (Dumbbell)
1
1
12-15 reps
8-12 reps
-
-
7
Bicep Curl (Cable)
1
-
8
Ab Wheel
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
1
1
15-20 reps
12-15 reps
8-10 reps
-
-
-
2
Split Squat (Dumbbell)
1
10-12 reps
-
3
Deadlift (Barbell)
1
1
10-12 reps
8-10 reps
-
-
4A
Stiff Leg Deadlift
1
1
12-15 reps
10-12 reps
-
-
4B
Hamstring Curl
2
-
5A
Face Pulls
2
1
12-15 reps
10-12 reps
-
-
5B
Band Pull Apart
2
-
6
Sissy Squat
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
1
1
15-20 reps
12-15 reps
8-10 reps
-
-
-
2
Split Squat (Dumbbell)
1
10-12 reps
-
3
Deadlift (Barbell)
1
1
10-12 reps
8-10 reps
-
-
4A
Stiff Leg Deadlift
1
1
12-15 reps
10-12 reps
-
-
4B
Hamstring Curl
2
-
5A
Face Pulls
2
1
12-15 reps
10-12 reps
-
-
5B
Band Pull Apart
2
-
6
Sissy Squat
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
1
1
15-20 reps
12-15 reps
8-10 reps
-
-
-
2
Split Squat (Dumbbell)
1
10-12 reps
-
3
Deadlift (Barbell)
1
1
10-12 reps
8-10 reps
-
-
4A
Stiff Leg Deadlift
1
1
12-15 reps
10-12 reps
-
-
4B
Hamstring Curl
2
-
5A
Face Pulls
2
1
12-15 reps
10-12 reps
-
-
5B
Band Pull Apart
2
-
6
Sissy Squat
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
1
1
15-20 reps
12-15 reps
8-10 reps
-
-
-
2
Split Squat (Dumbbell)
1
10-12 reps
-
3
Deadlift (Barbell)
1
1
10-12 reps
8-10 reps
-
-
4A
Stiff Leg Deadlift
1
1
12-15 reps
10-12 reps
-
-
4B
Hamstring Curl
2
-
5A
Face Pulls
2
1
12-15 reps
10-12 reps
-
-
5B
Band Pull Apart
2
-
6
Sissy Squat
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
1
1
15-20 reps
12-15 reps
8-10 reps
-
-
-
2
Split Squat (Dumbbell)
1
10-12 reps
-
3
Deadlift (Barbell)
1
1
10-12 reps
8-10 reps
-
-
4A
Stiff Leg Deadlift
1
1
12-15 reps
10-12 reps
-
-
4B
Hamstring Curl
2
-
5A
Face Pulls
2
1
12-15 reps
10-12 reps
-
-
5B
Band Pull Apart
2
-
6
Sissy Squat
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
1
1
15-20 reps
12-15 reps
8-10 reps
-
-
-
2
Split Squat (Dumbbell)
1
10-12 reps
-
3
Deadlift (Barbell)
1
1
10-12 reps
8-10 reps
-
-
4A
Stiff Leg Deadlift
1
1
12-15 reps
10-12 reps
-
-
4B
Hamstring Curl
2
-
5A
Face Pulls
2
1
12-15 reps
10-12 reps
-
-
5B
Band Pull Apart
2
-
6
Sissy Squat
1
-
Week 1
1 / 6 Weeks
Day 1
1
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
8-10 Reps
-
-
-
2A
Lateral Raise (Dumbbell)
1 Set
1 Set
15-20 Reps
10-15 Reps
-
-
2B
Shrug (Dumbbell)
1 Set
1 Set
15-20 Reps
10-12 Reps
-
-
3
One Arm Lateral Raise (Cable)
1 Set
1 Set
10-12 Reps
8-10 Reps
-
-
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
-
-
-
5
Skull Crusher (Barbell)
1 Set
1 Set
12 Reps
8 Reps
-
-
6
Dip (Bodyweight)
1 Set
-
7
Reverse Abs Crunch (Bodyweight)
1 Set
-
Day 2
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
12-16 Reps
10-12 Reps
8-10 Reps
-
-
-
2
Pull-Up (Neutral Grip, Bodyweight)
2 Sets
-
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
8-10 Reps
-
-
-
4
Bent Over Row (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
-
-
5A
Rear Delt Fly (Dumbbell)
1 Set
1 Set
15-20 Reps
10-15 Reps
-
-
5B
Shrug (Trap Bar)
1 Set
1 Set
15-20 Reps
12-15 Reps
-
-
6
Back Curl
1 Set
1 Set
15 Reps
10 Reps
-
-
7
Prone Y
1 Set
1 Set
15-20 Reps
10-15 Reps
-
-
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
8-10 Reps
-
-
-
2
Bench Press (Dumbbell)
1 Set
1 Set
12-15 Reps
8-10 Reps
-
-
3
Incline Chest Fly (Dumbbell)
1 Set
1 Set
12-15 Reps
10-12 Reps
-
-
4
Dip (Assisted)
1 Set
-
5
Bicep Curl (Barbell)
1 Set
1 Set
12-15 Reps
10-12 Reps
-
-
6
Incline Curl (Dumbbell)
1 Set
1 Set
12-15 Reps
8-12 Reps
-
-
7
Bicep Curl (Cable)
1 Set
-
8
Ab Wheel
1 Set
-
Day 4
1
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
8-10 Reps
-
-
-
2
Split Squat (Dumbbell)
1 Set
10-12 Reps
-
3
Deadlift (Barbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
-
-
4A
Stiff Leg Deadlift
1 Set
1 Set
12-15 Reps
10-12 Reps
-
-
4B
Hamstring Curl
2 Sets
-
5A
Face Pulls
2 Sets
1 Set
12-15 Reps
10-12 Reps
-
-
5B
Band Pull Apart
2 Sets
-
6
Sissy Squat
1 Set
-