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Ki's 5 Week Get Swole Program

by Ki
9 athletes joined
5.0
(1 rating)

Program Description

Swole

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 29, 2025 12:38
  • Last Edited
    Feb 17, 2026 06:48
Muscle Engagement
Front
Back
MuscleSet
Triceps
13%
Front Delts
13%
Upper Back
11%
Biceps
9%
Quadriceps
7%
Glutes
7%
Hamstrings
7%
Chest
6.5%
Middle Delts
6.5%
Abs
5.7%
Lats
4%
Forearms
3%
Rear Delts
2.5%
Lower Back
2.2%
Calves
1.5%
Adductors
1.2%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
90%
2
Bench Press (Barbell)
3
3-5 reps
75%
3
Bench Press (Barbell)
1
AMRAP
75%
4
Chest Fly (Cable)
4
AMRAP
-
5A
Bicep Curl (EZ Bar)
4
AMRAP
-
5B
Tricep Pushdown (Cable)
4
AMRAP
-
6
Face Pull
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
92.5%
2
Bench Press (Barbell)
3
3-5 reps
80%
3
Bench Press (Barbell)
1
AMRAP
80%
4
Chest Fly (Cable)
4
AMRAP
-
5A
Bicep Curl (EZ Bar)
4
AMRAP
-
5B
Tricep Pushdown (Cable)
4
AMRAP
-
6
Face Pull
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Bench Press (Barbell)
3
3-5 reps
85%
3
Bench Press (Barbell)
1
AMRAP
85%
4
Chest Fly (Cable)
4
AMRAP
-
5A
Bicep Curl (EZ Bar)
4
AMRAP
-
5B
Tricep Pushdown (Cable)
4
AMRAP
-
6
Face Pull
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
97.5%
2
Bench Press (Barbell)
3
3-5 reps
90%
3
Bench Press (Barbell)
1
AMRAP
90%
4
Chest Fly (Cable)
4
AMRAP
-
5A
Bicep Curl (EZ Bar)
4
AMRAP
-
5B
Tricep Pushdown (Cable)
4
AMRAP
-
6
Face Pull
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
Bench Press (Barbell)
3
3-5 reps
80%
3
Bench Press (Barbell)
1
AMRAP
80%
4
Chest Fly (Cable)
4
AMRAP
-
5A
Bicep Curl (EZ Bar)
4
AMRAP
-
5B
Tricep Pushdown (Cable)
4
AMRAP
-
6
Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
90%
2
Squat (Barbell)
3
3-5 reps
75%
3
Squat (Barbell)
1
AMRAP
75%
4
Stiff Leg Deadlift (Dumbbell)
4
AMRAP
-
5
Calf Raise (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
92.5%
2
Squat (Barbell)
3
3-5 reps
80%
3
Squat (Barbell)
1
AMRAP
80%
4
Stiff Leg Deadlift (Dumbbell)
4
AMRAP
-
5
Calf Raise (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
95%
2
Squat (Barbell)
3
3-5 reps
85%
3
Squat (Barbell)
1
AMRAP
85%
4
Stiff Leg Deadlift (Dumbbell)
4
AMRAP
-
5
Calf Raise (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
97.5%
2
Squat (Barbell)
3
3-5 reps
90%
3
Squat (Barbell)
1
AMRAP
90%
4
Stiff Leg Deadlift (Dumbbell)
4
AMRAP
-
5
Calf Raise (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Squat (Barbell)
3
3-5 reps
80%
3
Squat (Barbell)
1
AMRAP
80%
4
Stiff Leg Deadlift (Dumbbell)
4
AMRAP
-
5
Calf Raise (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
90%
2
Overhead Press (Barbell)
3
3-5 reps
75%
3
Overhead Press (Barbell)
1
AMRAP
75%
4A
Shrug (Dumbbell)
4
AMRAP
-
4B
Lateral Raise (Dumbbell)
4
AMRAP
-
5A
Front Raise
4
AMRAP
-
5B
Upright Row (Dumbbell)
4
AMRAP
-
6
Face Pull
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
92.5%
2
Overhead Press (Barbell)
3
3-5 reps
80%
3
Overhead Press (Barbell)
1
AMRAP
80%
4A
Shrug (Dumbbell)
4
AMRAP
-
4B
Lateral Raise (Dumbbell)
4
AMRAP
-
5A
Front Raise
4
AMRAP
-
5B
Upright Row (Dumbbell)
4
AMRAP
-
6
Face Pull
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
95%
2
Overhead Press (Barbell)
3
3-5 reps
85%
3
Overhead Press (Barbell)
1
AMRAP
85%
4A
Shrug (Dumbbell)
4
AMRAP
-
4B
Lateral Raise (Dumbbell)
4
AMRAP
-
5A
Front Raise
4
AMRAP
-
5B
Upright Row (Dumbbell)
4
AMRAP
-
6
Face Pull
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
97.5%
2
Overhead Press (Barbell)
3
3-5 reps
90%
3
Overhead Press (Barbell)
1
AMRAP
90%
4A
Shrug (Dumbbell)
4
AMRAP
-
4B
Lateral Raise (Dumbbell)
4
AMRAP
-
5A
Front Raise
4
AMRAP
-
5B
Upright Row (Dumbbell)
4
AMRAP
-
6
Face Pull
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
100%
2
Overhead Press (Barbell)
3
3-5 reps
80%
3
Overhead Press (Barbell)
1
AMRAP
80%
4A
Shrug (Dumbbell)
4
AMRAP
-
4B
Lateral Raise (Dumbbell)
4
AMRAP
-
5A
Front Raise
4
AMRAP
-
5B
Upright Row (Dumbbell)
4
AMRAP
-
6
Face Pull
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
90%
2
Deadlift (Barbell)
3
3-5 reps
75%
3
Deadlift (Barbell)
1
AMRAP
75%
4
Lat Pulldown
5
AMRAP
-
5
Seal Row
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
92.5%
2
Deadlift (Barbell)
3
3-5 reps
80%
3
Deadlift (Barbell)
1
AMRAP
80%
4
Lat Pulldown
5
AMRAP
-
5
Seal Row
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Deadlift (Barbell)
3
3-5 reps
85%
3
Deadlift (Barbell)
1
AMRAP
85%
4
Lat Pulldown
5
AMRAP
-
5
Seal Row
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
97.5%
2
Deadlift (Barbell)
3
3-5 reps
90%
3
Deadlift (Barbell)
1
AMRAP
90%
4
Lat Pulldown
5
AMRAP
-
5
Seal Row
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
2
Deadlift (Barbell)
3
3-5 reps
80%
3
Deadlift (Barbell)
1
AMRAP
80%
4
Lat Pulldown
5
AMRAP
-
5
Seal Row
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
AMRAP
-
2A
Bicep Curl (Dumbbell)
4
AMRAP
-
2B
Tricep Pushdown (Cable)
4
AMRAP
-
3A
Hammer Curl (Dumbbell)
4
AMRAP
-
3B
Overhead Extension (Dumbbell)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
AMRAP
-
2A
Bicep Curl (Dumbbell)
4
AMRAP
-
2B
Tricep Pushdown (Cable)
4
AMRAP
-
3A
Hammer Curl (Dumbbell)
4
AMRAP
-
3B
Overhead Extension (Dumbbell)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
AMRAP
-
2A
Bicep Curl (Dumbbell)
4
AMRAP
-
2B
Tricep Pushdown (Cable)
4
AMRAP
-
3A
Hammer Curl (Dumbbell)
4
AMRAP
-
3B
Overhead Extension (Dumbbell)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
AMRAP
-
2A
Bicep Curl (Dumbbell)
4
AMRAP
-
2B
Tricep Pushdown (Cable)
4
AMRAP
-
3A
Hammer Curl (Dumbbell)
4
AMRAP
-
3B
Overhead Extension (Dumbbell)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
AMRAP
-
2A
Bicep Curl (Dumbbell)
4
AMRAP
-
2B
Tricep Pushdown (Cable)
4
AMRAP
-
3A
Hammer Curl (Dumbbell)
4
AMRAP
-
3B
Overhead Extension (Dumbbell)
4
AMRAP
-
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Reps
90%
2
Bench Press (Barbell)
3 Sets
3-5 Reps
75%
3
Bench Press (Barbell)
1 Set
AMRAP
75%
4
Chest Fly (Cable)
4 Sets
AMRAP
-
5A
Bicep Curl (EZ Bar)
4 Sets
AMRAP
-
5B
Tricep Pushdown (Cable)
4 Sets
AMRAP
-
6
Face Pull
3 Sets
AMRAP
-
Day 2
1
Squat (Barbell)
1 Set
1 Reps
90%
2
Squat (Barbell)
3 Sets
3-5 Reps
75%
3
Squat (Barbell)
1 Set
AMRAP
75%
4
Stiff Leg Deadlift (Dumbbell)
4 Sets
AMRAP
-
5
Calf Raise (Bodyweight)
3 Sets
AMRAP
-
Day 3
1
Overhead Press (Barbell)
1 Set
1 Reps
90%
2
Overhead Press (Barbell)
3 Sets
3-5 Reps
75%
3
Overhead Press (Barbell)
1 Set
AMRAP
75%
4A
Shrug (Dumbbell)
4 Sets
AMRAP
-
4B
Lateral Raise (Dumbbell)
4 Sets
AMRAP
-
5A
Front Raise
4 Sets
AMRAP
-
5B
Upright Row (Dumbbell)
4 Sets
AMRAP
-
6
Face Pull
3 Sets
AMRAP
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Reps
90%
2
Deadlift (Barbell)
3 Sets
3-5 Reps
75%
3
Deadlift (Barbell)
1 Set
AMRAP
75%
4
Lat Pulldown
5 Sets
AMRAP
-
5
Seal Row
3 Sets
AMRAP
-
Day 5
1
Bench Press (Close Grip)
4 Sets
AMRAP
-
2A
Bicep Curl (Dumbbell)
4 Sets
AMRAP
-
2B
Tricep Pushdown (Cable)
4 Sets
AMRAP
-
3A
Hammer Curl (Dumbbell)
4 Sets
AMRAP
-
3B
Overhead Extension (Dumbbell)
4 Sets
AMRAP
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Boostcamp UserWoman
2 months ago
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Got swole.