logo
BoostcampPNG

Swen 12days plan

by null

Program Description

physical preparation for work as an archaeologist :0

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 25, 2025 04:39
  • Last Edited
    Jun 18, 2025 08:53

Summary

The Swen 12 Days Plan is a dynamic two-week workout program designed to elevate your fitness game with three sessions each week. Each workout kicks off with a cardio session to boost your adrenaline, followed by a balanced mix of strength training exercises targeting major muscle groups, including glutes, back, legs, and core. With a focus on both compound and isolation movements, this program is perfect for those looking to build strength and endurance in a structured yet flexible format. Get ready to push your limits and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.9%
Lats
11.8%
Upper Back
11.1%
Quadriceps
10.4%
Hamstrings
8.3%
Abs
7.7%
Biceps
6.8%
Triceps
6.3%
Chest
6.1%
Front Delts
5.2%
Cardio
3.5%
Middle Delts
3.5%
Adductors
2.8%
Lower Back
1.4%
Abductors
0.7%
Forearms
0.5%
BlogBannerPC
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
BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
60%
2
Hip Thrust (Barbell)
1
3
12 reps
6 reps
50%
80%
3
Lat Pulldown (Single Arm)
1
3
10 reps
8 reps
50%
70%
4
Seated Row (Cable)
1
3
12 reps
8 reps
50%
80%
5
Hanging Leg Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
60%
2
Walking Lunge (Dumbbell)
4
12 reps
70%
3
Lat Pulldown
4
12 reps
60%
4
Seated Shoulder Press (Dumbbell)
1
3
8 reps
12 reps
80%
60%
5
Hip Thrust (Barbell)
1
3
12 reps
6 reps
60%
80%
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
60%
2
Leg Press
1
3
12 reps
8 reps
60%
80%
3
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
60%
80%
85%
4
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
8 reps
40%
80%
2
Chest Fly (Machine)
4
12-15 reps
65%
3
Pendlay Row
1
1
2
8 reps
10 reps
12 reps
70%
60%
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sauna
2
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
35 mins
40%
Week 1
1 / 2 Weeks
Day 1
1
Cardio
1 Set
5 mins
60%
2
Hip Thrust (Barbell)
1 Set
3 Sets
12 Reps
6 Reps
50%
80%
3
Lat Pulldown (Single Arm)
1 Set
3 Sets
10 Reps
8 Reps
50%
70%
4
Seated Row (Cable)
1 Set
3 Sets
12 Reps
8 Reps
50%
80%
5
Hanging Leg Raise
2 Sets
10 Reps
-
Day 2
1
Cardio
1 Set
5 mins
60%
2
Leg Press
1 Set
3 Sets
12 Reps
8 Reps
60%
80%
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
60%
80%
85%
4
Hanging Leg Raise
2 Sets
10 Reps
-
Day 3
1
Sauna
2 Sets
15 mins
-