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Basics 101.2

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
    100 minutes
  • Created
    Oct 24, 2025 03:02
  • Last Edited
    Oct 30, 2025 02:09

Summary

Dive into **Basics 101.2**, an 8-week program designed to build a solid foundation in strength training. With 5 days of targeted workouts each week, you'll engage in a balanced mix of upper and lower body exercises, focusing on essential movements like the chest fly, leg press, and dumbbell bench press. This program is perfect for those looking to enhance their lifting skills while gaining confidence in the gym. Get ready to transform your routine and achieve measurable results!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.9%
Chest
10.3%
Triceps
9.5%
Hamstrings
9.1%
Front Delts
8.9%
Abs
8.7%
Quadriceps
8.3%
Biceps
8.1%
Lats
7.9%
Middle Delts
6.1%
Glutes
4.3%
Calves
3%
Lower Back
2.4%
Forearms
1.4%
Abductors
0.6%
Adductors
0.4%
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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
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Skull Crusher (Dumbbell)
2
8-12 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Skull Crusher (Dumbbell)
2
8-12 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Skull Crusher (Dumbbell)
2
8-12 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
8-12 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Skull Crusher (Dumbbell)
1
8-12 reps
-
5
Hammer Curl (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Skull Crusher (Dumbbell)
2
8-12 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Skull Crusher (Dumbbell)
2
8-12 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Skull Crusher (Dumbbell)
2
8-12 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
8-12 reps
RPE 5
2
Bench Press (Dumbbell)
1
8-12 reps
RPE 5
3
Seated Shoulder Press (Dumbbell)
1
8-12 reps
RPE 5
4
Skull Crusher (Dumbbell)
1
8-12 reps
RPE 5
5
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-12 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Knee Raise (Captain's Chair)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-12 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Knee Raise (Captain's Chair)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-12 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Knee Raise (Captain's Chair)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Curl
2
8-12 reps
-
4
Knee Raise (Captain's Chair)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-12 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Knee Raise (Captain's Chair)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-12 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Knee Raise (Captain's Chair)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-12 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Knee Raise (Captain's Chair)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
8-12 reps
RPE 5
2
Leg Extension
1
8-12 reps
RPE 5
3
Leg Curl
1
8-12 reps
RPE 5
4
Knee Raise (Captain's Chair)
1
8-12 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Preacher Curl (Dumbbell)
3
8-12 reps
-
3
Dip (Assisted)
2
6-10 reps
-
4
Lat Pulldown
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Preacher Curl (Dumbbell)
3
8-12 reps
-
3
Dip (Assisted)
2
6-10 reps
-
4
Lat Pulldown
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Preacher Curl (Dumbbell)
3
8-12 reps
-
3
Dip (Assisted)
2
6-10 reps
-
4
Lat Pulldown
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
8-12 reps
-
2
Preacher Curl (Dumbbell)
2
8-12 reps
-
3
Dip (Assisted)
1
6-10 reps
-
4
Lat Pulldown
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Preacher Curl (Dumbbell)
3
8-12 reps
-
3
Dip (Assisted)
2
6-10 reps
-
4
Lat Pulldown
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Preacher Curl (Dumbbell)
3
8-12 reps
-
3
Dip (Assisted)
2
6-10 reps
-
4
Lat Pulldown
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Preacher Curl (Dumbbell)
3
8-12 reps
-
3
Dip (Assisted)
2
6-10 reps
-
4
Lat Pulldown
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
8-12 reps
RPE 5
2
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 5
3
Dip (Assisted)
1
6-10 reps
RPE 5
4
Lat Pulldown
1
8-12 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Goblet Squat
2
8-12 reps
-
3
Abs Crunch (Machine)
3
8-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Goblet Squat
2
8-12 reps
-
3
Abs Crunch (Machine)
3
8-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Goblet Squat
2
8-12 reps
-
3
Abs Crunch (Machine)
3
8-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
-
2
Goblet Squat
1
8-12 reps
-
3
Abs Crunch (Machine)
2
8-12 reps
-
4
Seated Calf Raise
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Goblet Squat
2
8-12 reps
-
3
Abs Crunch (Machine)
3
8-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Goblet Squat
2
8-12 reps
-
3
Abs Crunch (Machine)
3
8-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Goblet Squat
2
8-12 reps
-
3
Abs Crunch (Machine)
3
8-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 5
2
Goblet Squat
1
8-12 reps
RPE 5
3
Abs Crunch (Machine)
1
8-12 reps
RPE 5
4
Seated Calf Raise
1
8-12 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8-12 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Cable Crossover
3
8-12 reps
-
4
Shrug (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8-12 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Cable Crossover
3
8-12 reps
-
4
Shrug (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8-12 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Cable Crossover
3
8-12 reps
-
4
Shrug (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Cable Crossover
2
8-12 reps
-
4
Shrug (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8-12 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Cable Crossover
3
8-12 reps
-
4
Shrug (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8-12 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Cable Crossover
3
8-12 reps
-
4
Shrug (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8-12 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Cable Crossover
3
8-12 reps
-
4
Shrug (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
8-12 reps
RPE 5
2
Dumbbell Row
1
8-12 reps
RPE 5
3
Cable Crossover
1
8-12 reps
RPE 5
4
Shrug (Dumbbell)
1
8-12 reps
RPE 5
Week 1
1 / 8 Weeks
Day 1
1
Chest Fly (Machine)
3 Sets
8-12 Reps
-
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Skull Crusher (Dumbbell)
2 Sets
8-12 Reps
-
5
Hammer Curl (Dumbbell)
2 Sets
8-12 Reps
-
Day 2
1
Leg Press (45 Degrees)
3 Sets
8-12 Reps
-
2
Leg Extension
3 Sets
8-12 Reps
-
3
Leg Curl
3 Sets
8-12 Reps
-
4
Knee Raise (Captain's Chair)
3 Sets
8-12 Reps
-
Day 3
1
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
2
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
-
3
Dip (Assisted)
2 Sets
6-10 Reps
-
4
Lat Pulldown
3 Sets
8-12 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
2
Goblet Squat
2 Sets
8-12 Reps
-
3
Abs Crunch (Machine)
3 Sets
8-12 Reps
-
4
Seated Calf Raise
3 Sets
8-12 Reps
-
Day 5
1
Overhead Press (Machine)
3 Sets
8-12 Reps
-
2
Dumbbell Row
3 Sets
8-12 Reps
-
3
Cable Crossover
3 Sets
8-12 Reps
-
4
Shrug (Dumbbell)
3 Sets
8-12 Reps
-