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 12, 2025 12:25

Summary

**Basics 101** is an 8-week program designed to build a solid foundation in strength training, perfect for beginners and those looking to refine their skills. Comprising four workout days each week, you'll engage in a balanced mix of upper, lower, and full-body exercises that target all major muscle groups. With a focus on both machine and free weight movements, you'll develop proper form and technique while boosting your overall strength. Get ready to transform your fitness journey with structured workouts that pave the way for lasting results!

Muscle Engagement

Front

Back

MuscleSet

Triceps

13.5%

Hamstrings

12.8%

Front Delts

9.2%

Chest

9.2%

Upper Back

9.2%

Lats

9.2%

Biceps

7.8%

Quadriceps

7.8%

Middle Delts

7.1%

Abs

5.7%

Glutes

3.5%

Lower Back

2.8%

Forearms

1.4%

Abductors

0.7%

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4.8 Stars with 10, 000+ Ratings

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ON THE BOOSTCAMP APP FOR FREE

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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

Chest Fly (Machine)

12 reps

Bench Press (Barbell)

12 reps

Skull Crusher (Dumbbell)

12 reps

Seated Shoulder Press (Dumbbell)

12 reps

Day 1

Chest Fly (Machine)

12 reps

Bench Press (Barbell)

12 reps

Skull Crusher (Dumbbell)

12 reps

Seated Shoulder Press (Dumbbell)

12 reps

Day 1

Chest Fly (Machine)

12 reps

Bench Press (Barbell)

12 reps

Skull Crusher (Dumbbell)

12 reps

Seated Shoulder Press (Dumbbell)

12 reps

Day 1

Chest Fly (Machine)

12 reps

Bench Press (Barbell)

12 reps

Skull Crusher (Dumbbell)

12 reps

Seated Shoulder Press (Dumbbell)

12 reps

Day 1

Chest Fly (Machine)

12 reps

Bench Press (Barbell)

12 reps

Skull Crusher (Dumbbell)

12 reps

Seated Shoulder Press (Dumbbell)

12 reps

Day 1

Chest Fly (Machine)

12 reps

Bench Press (Barbell)

12 reps

Skull Crusher (Dumbbell)

12 reps

Seated Shoulder Press (Dumbbell)

12 reps

Day 1

Chest Fly (Machine)

12 reps

Bench Press (Barbell)

12 reps

Skull Crusher (Dumbbell)

12 reps

Seated Shoulder Press (Dumbbell)

12 reps

Day 1

Chest Fly (Machine)

12 reps

Bench Press (Barbell)

12 reps

Skull Crusher (Dumbbell)

12 reps

Seated Shoulder Press (Dumbbell)

12 reps

Day 2

Leg Press (45 Degrees)

12 reps

Leg Extension

12 reps

Leg Curl

12 reps

Knee Raise (Captain's Chair)

12 reps

Day 2

Leg Press (45 Degrees)

12 reps

Leg Extension

12 reps

Leg Curl

12 reps

Knee Raise (Captain's Chair)

12 reps

Day 2

Leg Press (45 Degrees)

12 reps

Leg Extension

12 reps

Leg Curl

12 reps

Knee Raise (Captain's Chair)

12 reps

Day 2

Leg Press (45 Degrees)

12 reps

Leg Extension

12 reps

Leg Curl

12 reps

Knee Raise (Captain's Chair)

12 reps

Day 2

Leg Press (45 Degrees)

12 reps

Leg Extension

12 reps

Leg Curl

12 reps

Knee Raise (Captain's Chair)

12 reps

Day 2

Leg Press (45 Degrees)

12 reps

Leg Extension

12 reps

Leg Curl

12 reps

Knee Raise (Captain's Chair)

12 reps

Day 2

Leg Press (45 Degrees)

12 reps

Leg Extension

12 reps

Leg Curl

12 reps

Knee Raise (Captain's Chair)

12 reps

Day 2

Leg Press (45 Degrees)

12 reps

Leg Extension

12 reps

Leg Curl

12 reps

Knee Raise (Captain's Chair)

12 reps

Day 3

Bicep Curl (Dumbbell)

12 reps

Seated Row (Cable)

12 reps

Lat Pulldown

12 reps

Dip (Assisted)

12 reps

Day 3

Bicep Curl (Dumbbell)

12 reps

Seated Row (Cable)

12 reps

Lat Pulldown

12 reps

Dip (Assisted)

12 reps

Day 3

Bicep Curl (Dumbbell)

12 reps

Seated Row (Cable)

12 reps

Lat Pulldown

12 reps

Dip (Assisted)

12 reps

Day 3

Bicep Curl (Dumbbell)

12 reps

Seated Row (Cable)

12 reps

Lat Pulldown

12 reps

Dip (Assisted)

12 reps

Day 3

Bicep Curl (Dumbbell)

12 reps

Seated Row (Cable)

12 reps

Lat Pulldown

12 reps

Dip (Assisted)

12 reps

Day 3

Bicep Curl (Dumbbell)

12 reps

Seated Row (Cable)

12 reps

Lat Pulldown

12 reps

Dip (Assisted)

12 reps

Day 3

Bicep Curl (Dumbbell)

12 reps

Seated Row (Cable)

12 reps

Lat Pulldown

12 reps

Dip (Assisted)

12 reps

Day 3

Bicep Curl (Dumbbell)

12 reps

Seated Row (Cable)

12 reps

Lat Pulldown

12 reps

Dip (Assisted)

12 reps

Day 4

Overhead Press (Barbell)

12 reps

Lying Leg Curl

12 reps

Romanian Deadlift (Barbell)

12 reps

Dumbbell Row

12 reps

Day 4

Overhead Press (Barbell)

12 reps

Lying Leg Curl

12 reps

Romanian Deadlift (Barbell)

12 reps

Dumbbell Row

12 reps

Day 4

Overhead Press (Barbell)

12 reps

Lying Leg Curl

12 reps

Romanian Deadlift (Barbell)

12 reps

Dumbbell Row

12 reps

Day 4

Overhead Press (Barbell)

12 reps

Lying Leg Curl

12 reps

Romanian Deadlift (Barbell)

12 reps

Dumbbell Row

12 reps

Day 4

Overhead Press (Barbell)

12 reps

Lying Leg Curl

12 reps

Romanian Deadlift (Barbell)

12 reps

Dumbbell Row

12 reps

Day 4

Overhead Press (Barbell)

12 reps

Lying Leg Curl

12 reps

Romanian Deadlift (Barbell)

12 reps

Dumbbell Row

12 reps

Day 4

Overhead Press (Barbell)

12 reps

Lying Leg Curl

12 reps

Romanian Deadlift (Barbell)

12 reps

Dumbbell Row

12 reps

Day 4

Overhead Press (Barbell)

12 reps

Lying Leg Curl

12 reps

Romanian Deadlift (Barbell)

12 reps

Dumbbell Row

12 reps

Day 1

Chest Fly (Machine)

3 Sets

12 Reps

Bench Press (Barbell)

3 Sets

12 Reps

Skull Crusher (Dumbbell)

3 Sets

12 Reps

Seated Shoulder Press (Dumbbell)

3 Sets

12 Reps

Day 2

Leg Press (45 Degrees)

3 Sets

12 Reps

Leg Extension

3 Sets

12 Reps

Leg Curl

3 Sets

12 Reps

Knee Raise (Captain's Chair)

3 Sets

12 Reps

Day 3

Bicep Curl (Dumbbell)

3 Sets

12 Reps

Seated Row (Cable)

3 Sets

12 Reps

Lat Pulldown

3 Sets

12 Reps

Dip (Assisted)

3 Sets

12 Reps

Day 4

Overhead Press (Barbell)

3 Sets

12 Reps

Lying Leg Curl

3 Sets

12 Reps

Romanian Deadlift (Barbell)

3 Sets

12 Reps

Dumbbell Row

3 Sets

12 Reps