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
Sep 22, 2025 08:34

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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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

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

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

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

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