IntermediateFree

Swole 5

Upper lower 3 to 4 times a week Me get strong at Big 5, me get big

andrzej swierk· Jun 2024

Free on iOS & Android

Overview

Length

12 weeks

Days / week

4 days

Level

Intermediate

Goal

Muscle

Equipment

Garage Gym

Session length

70 min

Focusing on a small amount of lifts to get big. Those lifts being BTN Press, Preacher Curl, Decline Skullcrusher, Upright Row and Front Squat. Goal is to get strong at average reps(ex. Lift is 6-10, goal is 8) with good technique. You can run a program on asynchronous week(2days on, 1off) Or regular week(Monday, Tuesday, Rest, Thursday, Friday, Rest, Rest) Volume can be increased or decreased based on a preference, although I recommend using volume as mean to progression.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 4 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Middle Delts

13.9%

Front Delts

12.9%

Biceps

12.8%

Triceps

9.8%

Upper Back

9.6%

Hamstrings

6.6%

Calves

6.4%

Quadriceps

4.7%

Lower Back

4.3%

Glutes

4.3%

Lats

4.3%

Chest

4.2%

Forearms

2.3%

Abs

1.9%

Rear Delts

1.9%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Romanian Deadlift (Barbell)	1	4–8 reps	@8
		1	4–8 reps	@8.5
2	Sissy Squat	2	10–15 reps	@10
3	Single Leg Calf Raise	3	10–15 reps	@10

#	Exercise	Sets	Reps	Load
1	Front Squat (Barbell)	2	6–10 reps	@8
2	Nordic Curl	3	10–15 reps	@10
3	Standing Calf Raise	3	15–20 reps	@10

#	Exercise	Sets	Reps	Load
1	AD Press	1	8–12 reps	@9
		1	8–12 reps	@9.5
		1	8–12 reps	@10
2	Preacher Curl (Barbell)	2	6–12 reps	@10
Superset
3A	Decline Skullcrusher	3	8–12 reps	@10
3B	Upright Row (Barbell)	3	10–15 reps	@10
Superset
4A	Meadows Curl	2	6–10 reps	@10
4B	Pullover (Dumbbell)	2	6–12 reps	@10

#	Exercise	Sets	Reps	Load
1	Behind The Neck Press (Seated)	1	6–10 reps	@9
		2	6–10 reps	@10
2	Preacher Curl (EZ Bar)	3	6–10 reps	@10
Superset
3A	JM Press	2	6–10 reps	@10
3B	Upright Row (Barbell)	3	8–12 reps	@10
Superset
4A	Overhead Tricep Extension (Cable)	2	8–12 reps	@10
4B	Wide Grip Pull-Up	2	8–12 reps	@10

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Swole 5 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Swole 5 is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Swole 5 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

1,000+ free programsStrength, hypertrophy, powerlifting and more — from elite coaches and the community. All free.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android