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Swoletariat

by Marcus Berdaut

Program Description

3 Days/Week Full Body Low Volume. Designed to be completed in under an hour for busy revolutionaries.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Sep 22, 2025 07:20
  • Last Edited
    Oct 19, 2025 01:39

Summary

Unleash your strength with the Swoletariat program, a focused 1-week training plan designed for those ready to elevate their fitness game. Comprising three intense sessions per week, you'll engage in a variety of machine and free weight exercises targeting all major muscle groups, including legs, chest, back, and arms. Each workout is structured with specific rep ranges and intensities, ensuring you push your limits while building muscle and endurance. Get ready to transform your physique and embrace the gains!
Muscle Engagement
Front
Back
MuscleSet
Chest
13.9%
Triceps
13.9%
Lats
12.5%
Upper Back
11.1%
Front Delts
10.4%
Quadriceps
6.9%
Middle Delts
6.9%
Rear Delts
6.9%
Hamstrings
5.6%
Biceps
5.6%
Calves
3.5%
Glutes
1.4%
Abductors
0.7%
Forearms
0.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 8
3
Pec Deck (Machine)
2
6-8 reps
RPE 8
4
Lateral Raise (Machine)
2
8-10 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
6
Straight Arm Pulldown
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 8
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 8
3
Rear Delt Fly (Machine)
2
8-10 reps
RPE 8
4
Incline Curl (Dumbbell)
2
8-10 reps
RPE 8
5
Incline Chest Press (Machine)
2
8-10 reps
RPE 8
6
Standing Calf Raise
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Tricep Extension (Cable)
2
8-10 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 8
4
High Row
2
8-10 reps
RPE 8
5
Leg Extension
2
10-15 reps
RPE 8
6
Seated Hamstring Curl
2
10-15 reps
RPE 8
Week 1
1 / 1 Weeks
Day 1
1
Leg Press
2 Sets
6-8 Reps
@8
2
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
@8
3
Pec Deck (Machine)
2 Sets
6-8 Reps
@8
4
Lateral Raise (Machine)
2 Sets
8-10 Reps
@8
5
V-Handle Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@8
6
Straight Arm Pulldown
2 Sets
8-10 Reps
@8
Day 2
1
Lat Pulldown
2 Sets
6-8 Reps
@8
2
Chest Supported Row (Machine)
2 Sets
6-8 Reps
@8
3
Rear Delt Fly (Machine)
2 Sets
8-10 Reps
@8
4
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
@8
5
Incline Chest Press (Machine)
2 Sets
8-10 Reps
@8
6
Standing Calf Raise
2 Sets
10-15 Reps
@8
Day 3
1
Bench Press (Barbell)
2 Sets
6-8 Reps
@8
2
Tricep Extension (Cable)
2 Sets
8-10 Reps
@8
3
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@8
4
High Row
2 Sets
8-10 Reps
@8
5
Leg Extension
2 Sets
10-15 Reps
@8
6
Seated Hamstring Curl
2 Sets
10-15 Reps
@8