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BoostcampPNG

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 03, 2025 03:36
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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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
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-
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2
Split Squat (Dumbbell)
1 Set
10-12 Reps
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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
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-
5B
Band Pull Apart
2 Sets
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6
Sissy Squat
1 Set
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