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Chelsea's Version - Swoll Story

by Simon A.
2 athletes joined

Program Description

Unleash your potential with Chelsea's Version - Swoll Story, a dynamic 9-week program designed for those ready to elevate their strength and muscle gains. Committing to just 4 days a week, you'll engage in targeted workouts that blend intensity and volume, ensuring each session maximizes your effort and results. This program is perfect for lifters looking to build a powerful physique while honing their technique. Get ready to transform your training and write your own swoll story!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    9 weeks
  • Time Per Workout
    30 minutes
  • Created
    Aug 16, 2025 07:03
  • Last Edited
    Aug 16, 2025 11:00
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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
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 6
2
Hip Thrust (Barbell)
3
12 reps
RPE 6
3
Lunge (Bodyweight)
3
10 reps
RPE 6
4
Lat Pulldown
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 7
2
Hip Thrust (Barbell)
3
12 reps
RPE 7
3
Lunge (Bodyweight)
3
10 reps
RPE 7
4
Lat Pulldown
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
12 reps
RPE 8
3
Lunge (Bodyweight)
3
10 reps
RPE 8
4
Lat Pulldown
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
6 reps
RPE 6
2
Hip Thrust (Barbell)
3
10 reps
RPE 6
3
Lunge (Bodyweight)
3
10 reps
RPE 6
4
Lat Pulldown
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
6 reps
RPE 7
2
Hip Thrust (Barbell)
3
10 reps
RPE 7
3
Lunge (Bodyweight)
3
10 reps
RPE 7
4
Lat Pulldown
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
6 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Lunge (Bodyweight)
3
10 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
5 reps
RPE 6
2
Hip Thrust (Barbell)
3
8 reps
RPE 6
3
Lunge (Bodyweight)
3
10 reps
RPE 6
4
Lat Pulldown
4
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
5 reps
RPE 7
2
Hip Thrust (Barbell)
3
8 reps
RPE 7
3
Lunge (Bodyweight)
3
10 reps
RPE 7
4
Lat Pulldown
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
5 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Lunge (Bodyweight)
3
10 reps
RPE 8
4
Lat Pulldown
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.1-1 mins
RPE 10
2
Bench Press (Barbell)
3
5 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 6
5
Tricep Pushdown (Cable)
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.1-1 mins
RPE 7
2
Bench Press (Barbell)
3
5 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
5
Tricep Pushdown (Cable)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.1-1 mins
RPE 10
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.1-1 mins
RPE 10
2
Bench Press (Barbell)
4
5 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.1-1 mins
RPE 10
2
Bench Press (Barbell)
4
5 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.1-1 mins
RPE 10
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.1-1 mins
RPE 10
2
Bench Press (Barbell)
5
5 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
5
Tricep Pushdown (Cable)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.1-1 mins
RPE 10
2
Bench Press (Barbell)
5
5 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
5
Tricep Pushdown (Cable)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.1-1 mins
RPE 10
2
Bench Press (Barbell)
5
5 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
5
Tricep Pushdown (Cable)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Bent Over Row (Barbell)
2
10 reps
RPE 6
4
Glute Bridge (Bodyweight)
4
0.25-0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Bent Over Row (Barbell)
2
10 reps
RPE 7
4
Glute Bridge (Bodyweight)
4
0.25-0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
2
10 reps
RPE 8
4
Glute Bridge (Bodyweight)
4
0.25-0.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
3
Bent Over Row (Barbell)
3
8 reps
RPE 6
4
Glute Bridge (Bodyweight)
4
0.25-0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Bent Over Row (Barbell)
3
8 reps
RPE 7
4
Glute Bridge (Bodyweight)
4
0.25-0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Glute Bridge (Bodyweight)
4
0.25-0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 6
3
Bent Over Row (Barbell)
4
8 reps
RPE 6
4
Glute Bridge (Bodyweight)
4
0.25-0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
3
Bent Over Row (Barbell)
4
8 reps
RPE 7
4
Glute Bridge (Bodyweight)
4
0.25-0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Glute Bridge (Bodyweight)
4
0.25-0.5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.1-0.5 mins
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 6
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 6
5
Tricep Pushdown (Cable)
2
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.1-0.5 mins
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
5
Tricep Pushdown (Cable)
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.1-0.5 mins
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.1-0.5 mins
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.1-0.5 mins
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.1-0.5 mins
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.1-0.5 mins
RPE 10
2
Incline Bench Press (Dumbbell)
5
6 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
5
Tricep Pushdown (Cable)
4
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.1-0.5 mins
RPE 10
2
Incline Bench Press (Dumbbell)
5
6 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
5
Tricep Pushdown (Cable)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.1-0.5 mins
RPE 10
2
Incline Bench Press (Dumbbell)
5
6 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
5
Tricep Pushdown (Cable)
4
10 reps
RPE 8
Week 1
1 / 9 Weeks
Day 1
1
Sumo Deadlift (Barbell)
3 Sets
8 Reps
@6
2
Hip Thrust (Barbell)
3 Sets
12 Reps
@6
3
Lunge (Bodyweight)
3 Sets
10 Reps
@6
4
Lat Pulldown
2 Sets
10 Reps
@6
Day 2
1
Dead Hang
3 Sets
0.1-1 mins
@10
2
Bench Press (Barbell)
3 Sets
5 Reps
@6
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@6
4
Bicep Curl (Dumbbell)
2 Sets
12 Reps
@6
5
Tricep Pushdown (Cable)
2 Sets
12 Reps
@6
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
@6
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@6
3
Bent Over Row (Barbell)
2 Sets
10 Reps
@6
4
Glute Bridge (Bodyweight)
4 Sets
0.25-0.5 mins
@10
Day 4
1
Dead Hang
3 Sets
0.1-0.5 mins
@10
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@6
3
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@6
4
Bicep Curl (Dumbbell)
2 Sets
12 Reps
@6
5
Tricep Pushdown (Cable)
2 Sets
12 Reps
@6