Swym's Full body focused program!
FOR ATHLETES!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 8 reps |
| 2 | Bench Press (Dumbbell) | 3 | 8 reps |
| 3 | Lateral Raise (Cable) | 3 | 10 reps |
| 4 | Lateral Raise (Dumbbell) | 3 | 8 reps |
| 5 | Tricep Dip (Bodyweight) | 3 | 7 reps |
| 6 | Tricep Pushdown (Cable) | 3 | 8 reps |
| 7 | Run | 1 | 15 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Row (Cable) | 3 | 8 reps |
| 2 | Pull-Up (Bodyweight) | 3 | 5 reps |
| 3 | Bicep Curl (Cable) | 3 | 9 reps |
| 4 | Bicep Curl (Dumbbell) | 3 | 9 reps |
| 5 | Hammer Curl (Dumbbell) | 3 | 8 reps |
| 6 | Lateral Raise (Cable) | 3 | 8 reps |
| 7 | Lateral Raise (Dumbbell) | 3 | 8 reps |
| 8 | Overhead press (smith machine) | 2 | 6 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Bodyweight) | 2 | 16 reps |
| 2 | Leg Extension | 3 | 8 reps |
| 3 | Sumo Squat | 3 | 10 reps |
| 4 | Kettlebell Swing | 3 | 8 reps |
| 5 | Cycling | 1 | 10 min |
| 6 | Run | 1 | 15 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Dip (Bodyweight) | 3 | 6 reps |
| 2 | Chest Press (Machine) | 3 | 10 reps |
| 3 | Face Pull | 3 | 10 reps |
| 4 | Lateral Raise (Dumbbell) | 3 | 8 reps |
| 5 | Skull Crusher (Barbell) | 2 | 7 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bent Over Row (Dumbbell) | 3 | 10 reps |
| 2 | Wide Grip Pull-Up | 3 | 5 reps |
| 3 | Bicep Curl (Barbell) | 3 | 8 reps |
| 4 | Bicep Curl (Cable) | 3 | 12 reps |
| 5 | Hammer Curl (Cable) | 3 | 9 reps |
| 6 | Face Pull | 3 | 9 reps |
| 7 | Shrug (Barbell) | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bulgarian Split Squat (Dumbbell) | 3 | 8 reps |
| 2 | Leg Press (45 Degrees) | 3 | 6 reps |
| 3 | Standing Calf Raise | 3 | 9 reps |
| 4 | Lunge (Dumbbell) | 3 | 8 reps |
| 5 | Treadmill | 1 | 10 min |
Common questions
Yes, Swym's Full body focused program! is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a full 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.
Swym's Full body focused program! is structured around 7 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Swym's Full body focused program! 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
