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SWOLE Somnia Part 2

by WhiskeyBora
2 athletes joined

Program Description

Be an Insomnia.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 09, 2026 11:37
  • Last Edited
    Mar 10, 2026 08:55
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
14.1%
Quadriceps
13.8%
Glutes
13.6%
Upper Back
8.7%
Biceps
8%
Front Delts
6.5%
Middle Delts
5.9%
Abs
5.8%
Triceps
5%
Lats
5%
Rear Delts
3.5%
Chest
3%
Lower Back
2.9%
Forearms
2.5%
Abductors
1%
Adductors
0.6%
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
4-6 reps
RPE 9
2
Leg Press (Narrow Stance)
4
7-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
7-9 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
7-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
4-6 reps
RPE 9
2
Leg Press (Narrow Stance)
4
7-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
7-9 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
7-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
4-6 reps
RPE 9
2
Leg Press (Narrow Stance)
4
7-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
7-9 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
7-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
4-6 reps
RPE 9
2
Leg Press (Narrow Stance)
4
7-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
7-9 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
7-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
8-10 reps
RPE 9
2
Leg Press (Narrow Stance)
5
12-15 reps
RPE 9
3
Split Squat (Smith Machine)
4
10-12 reps
RPE 9
4
Leg Extension
4
15-20 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
8-10 reps
RPE 9
2
Leg Press (Narrow Stance)
5
12-15 reps
RPE 9
3
Split Squat (Smith Machine)
4
10-12 reps
RPE 9
4
Leg Extension
4
15-20 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
8-10 reps
RPE 9
2
Leg Press (Narrow Stance)
5
12-15 reps
RPE 9
3
Split Squat (Smith Machine)
4
10-12 reps
RPE 9
4
Leg Extension
4
15-20 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
8-10 reps
RPE 9
2
Leg Press (Narrow Stance)
5
12-15 reps
RPE 9
3
Split Squat (Smith Machine)
4
10-12 reps
RPE 9
4
Leg Extension
4
15-20 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-6 reps
RPE 9
2
Upright Row (Barbell)
4
10-15 reps
RPE 9
3
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
4
T-Bar Row
3
7-9 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-6 reps
RPE 9
2
Upright Row (Barbell)
4
10-15 reps
RPE 9
3
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
4
T-Bar Row
3
7-9 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-6 reps
RPE 9
2
Upright Row (Barbell)
4
10-15 reps
RPE 9
3
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
4
T-Bar Row
3
7-9 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-6 reps
RPE 9
2
Upright Row (Barbell)
4
10-15 reps
RPE 9
3
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
4
T-Bar Row
3
7-9 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 9
2
Lateral Raise (Machine)
4
15-20 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
4
10-12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 9
5
Face Pull
3
15-20 reps
RPE 9
6
Rear Delt Fly (Cable)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 9
2
Lateral Raise (Machine)
4
15-20 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
4
10-12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 9
5
Face Pull
3
15-20 reps
RPE 9
6
Rear Delt Fly (Cable)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 9
2
Lateral Raise (Machine)
4
15-20 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
4
10-12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 9
5
Face Pull
3
15-20 reps
RPE 9
6
Rear Delt Fly (Cable)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 9
2
Lateral Raise (Machine)
4
15-20 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
4
10-12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 9
5
Face Pull
3
15-20 reps
RPE 9
6
Rear Delt Fly (Cable)
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
4-6 reps
RPE 9
2
Single Leg Press
4
5-7 reps
RPE 9
3
Kickback Machine
3
10-15 reps
RPE 9
4
Leg Curl
3
7-10 reps
RPE 9
5
Hip Thrust (Machine)
3
7-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
4-6 reps
RPE 9
2
Single Leg Press
4
5-7 reps
RPE 9
3
Kickback Machine
3
10-15 reps
RPE 9
4
Leg Curl
3
7-10 reps
RPE 9
5
Hip Thrust (Machine)
3
7-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
4-6 reps
RPE 9
2
Single Leg Press
4
5-7 reps
RPE 9
3
Kickback Machine
3
10-15 reps
RPE 9
4
Leg Curl
3
7-10 reps
RPE 9
5
Hip Thrust (Machine)
3
7-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
4-6 reps
RPE 9
2
Single Leg Press
4
5-7 reps
RPE 9
3
Kickback Machine
3
10-15 reps
RPE 9
4
Leg Curl
3
7-10 reps
RPE 9
5
Hip Thrust (Machine)
3
7-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
5
8-10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
5
8-12 reps
RPE 9
3
Hip Abductor (Machine)
4
15-20 reps
RPE 9
4
Leg Curl
4
12-15 reps
RPE 9
5
Hip Thrust (Machine)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
5
8-10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
5
8-12 reps
RPE 9
3
Hip Abductor (Machine)
4
15-20 reps
RPE 9
4
Leg Curl
4
12-15 reps
RPE 9
5
Hip Thrust (Machine)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
5
8-10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
5
8-12 reps
RPE 9
3
Hip Abductor (Machine)
4
15-20 reps
RPE 9
4
Leg Curl
4
12-15 reps
RPE 9
5
Hip Thrust (Machine)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
5
8-10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
5
8-12 reps
RPE 9
3
Hip Abductor (Machine)
4
15-20 reps
RPE 9
4
Leg Curl
4
12-15 reps
RPE 9
5
Hip Thrust (Machine)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
RPE 9
2
Chest Fly (Dumbbell)
3
7-10 reps
RPE 9
3
Single Arm Iso Row
3
7-9 reps
RPE 9
4
Preacher Curl (Dumbbell)
3
7-9 reps
RPE 9
5
Overhead Tricep Extension (Dumbbell)
3
7-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
RPE 9
2
Chest Fly (Dumbbell)
3
7-10 reps
RPE 9
3
Single Arm Iso Row
3
7-9 reps
RPE 9
4
Preacher Curl (Dumbbell)
3
7-9 reps
RPE 9
5
Overhead Tricep Extension (Dumbbell)
3
7-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
RPE 9
2
Chest Fly (Dumbbell)
3
7-10 reps
RPE 9
3
Single Arm Iso Row
3
7-9 reps
RPE 9
4
Preacher Curl (Dumbbell)
3
7-9 reps
RPE 9
5
Overhead Tricep Extension (Dumbbell)
3
7-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
RPE 9
2
Chest Fly (Dumbbell)
3
7-10 reps
RPE 9
3
Single Arm Iso Row
3
7-9 reps
RPE 9
4
Preacher Curl (Dumbbell)
3
7-9 reps
RPE 9
5
Overhead Tricep Extension (Dumbbell)
3
7-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Pec Deck (Machine)
3
12-15 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Pec Deck (Machine)
3
12-15 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Pec Deck (Machine)
3
12-15 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Pec Deck (Machine)
3
12-15 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
7-9 reps
RPE 9
2
Leg Press (Wide Stance)
3
7-9 reps
RPE 9
3
Step-Up (Weighted)
3
7-9 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
7-10 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
7-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
7-9 reps
RPE 9
2
Leg Press (Wide Stance)
3
7-9 reps
RPE 9
3
Step-Up (Weighted)
3
7-9 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
7-10 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
7-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
7-9 reps
RPE 9
2
Leg Press (Wide Stance)
3
7-9 reps
RPE 9
3
Step-Up (Weighted)
3
7-9 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
7-10 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
7-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
7-9 reps
RPE 9
2
Leg Press (Wide Stance)
3
7-9 reps
RPE 9
3
Step-Up (Weighted)
3
7-9 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
7-10 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
7-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
5
10-12 reps
RPE 9
2
Leg Press (Wide Stance)
5
10-12 reps
RPE 9
3
Step-Up (Weighted)
4
10-12 reps
RPE 9
4
Kickback Machine
4
12-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
5
10-12 reps
RPE 9
2
Leg Press (Wide Stance)
5
10-12 reps
RPE 9
3
Step-Up (Weighted)
4
10-12 reps
RPE 9
4
Kickback Machine
4
12-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
5
10-12 reps
RPE 9
2
Leg Press (Wide Stance)
5
10-12 reps
RPE 9
3
Step-Up (Weighted)
4
10-12 reps
RPE 9
4
Kickback Machine
4
12-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
5
10-12 reps
RPE 9
2
Leg Press (Wide Stance)
5
10-12 reps
RPE 9
3
Step-Up (Weighted)
4
10-12 reps
RPE 9
4
Kickback Machine
4
12-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Belt Squat
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
4-6 Reps
@9
@9
@9
@9
2
Leg Press (Narrow Stance)
1 Set
1 Set
1 Set
1 Set
7-10 Reps
7-10 Reps
7-10 Reps
7-10 Reps
@9
@9
@9
@9
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
7-9 Reps
7-9 Reps
7-9 Reps
@9
@9
@9
4
Leg Extension
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9
@9
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
7-10 Reps
7-10 Reps
7-10 Reps
7-10 Reps
@9
@9
@9
@9
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
4-6 Reps
@9
@9
@9
@9
2
Upright Row (Barbell)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9
@9
@9
3
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@9
@9
@9
@9
4
T-Bar Row
1 Set
1 Set
1 Set
7-9 Reps
7-9 Reps
7-9 Reps
@9
@9
@9
5
Face Pull
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9
@9
6
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9
@9
Day 3
1
Stiff Leg Deadlift
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
4-6 Reps
@9
@9
@9
@9
2
Single Leg Press
1 Set
1 Set
1 Set
1 Set
5-7 Reps
5-7 Reps
5-7 Reps
5-7 Reps
@9
@9
@9
@9
3
Kickback Machine
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9
@9
4
Leg Curl
1 Set
1 Set
1 Set
7-10 Reps
7-10 Reps
7-10 Reps
@9
@9
@9
5
Hip Thrust (Machine)
1 Set
1 Set
1 Set
7-10 Reps
7-10 Reps
7-10 Reps
@9
@9
@9
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5-7 Reps
5-7 Reps
5-7 Reps
@9
@9
@9
2
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
7-10 Reps
7-10 Reps
7-10 Reps
@9
@9
@9
3
Single Arm Iso Row
1 Set
1 Set
1 Set
7-9 Reps
7-9 Reps
7-9 Reps
@9
@9
@9
4
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
7-9 Reps
7-9 Reps
7-9 Reps
@9
@9
@9
5
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
7-10 Reps
7-10 Reps
7-10 Reps
@9
@9
@9
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9
@9
Day 5
1
Split Squat (Smith Machine)
1 Set
1 Set
1 Set
7-9 Reps
7-9 Reps
7-9 Reps
@9
@9
@9
2
Leg Press (Wide Stance)
1 Set
1 Set
1 Set
7-9 Reps
7-9 Reps
7-9 Reps
@9
@9
@9
3
Step-Up (Weighted)
1 Set
1 Set
1 Set
7-9 Reps
7-9 Reps
7-9 Reps
@9
@9
@9
4
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
7-10 Reps
7-10 Reps
7-10 Reps
@9
@9
@9
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
7-10 Reps
7-10 Reps
7-10 Reps
@9
@9
@9