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Basics 101

by David J.
1 athletes joined

Program Description

Swoll

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 01, 2025 05:36
  • Last Edited
    Aug 06, 2025 04:41
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Skull Crusher (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Skull Crusher (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Skull Crusher (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Skull Crusher (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Skull Crusher (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Skull Crusher (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Skull Crusher (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Skull Crusher (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Knee Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Knee Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Knee Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Knee Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Knee Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Knee Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Knee Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Knee Raise (Captain's Chair)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Dip (Assisted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Dip (Assisted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Dip (Assisted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Dip (Assisted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Dip (Assisted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Dip (Assisted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Dip (Assisted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Dip (Assisted)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Dumbbell Row
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Dumbbell Row
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Dumbbell Row
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Dumbbell Row
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Dumbbell Row
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Dumbbell Row
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Dumbbell Row
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Dumbbell Row
3
12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Chest Fly (Machine)
3 Sets
12 Reps
-
2
Bench Press (Barbell)
3 Sets
12 Reps
-
3
Skull Crusher (Dumbbell)
3 Sets
12 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
Day 2
1
Leg Press (45 Degrees)
3 Sets
12 Reps
-
2
Leg Extension
3 Sets
12 Reps
-
3
Leg Curl
3 Sets
12 Reps
-
4
Knee Raise (Captain's Chair)
3 Sets
12 Reps
-
Day 3
1
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
2
Seated Row (Cable)
3 Sets
12 Reps
-
3
Lat Pulldown
3 Sets
12 Reps
-
4
Dip (Assisted)
3 Sets
12 Reps
-
Day 4
1
Overhead Press (Barbell)
3 Sets
12 Reps
-
2
Lying Leg Curl
3 Sets
12 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
4
Dumbbell Row
3 Sets
12 Reps
-