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Holy Swoly

by Mike Rieger
1 athletes joined

Program Description

Transform your physique with the Holy Swoly program, an 18-week journey designed to build strength and muscle through a focused 4-day weekly regimen. This program combines progressive overload and targeted exercises to maximize gains, ensuring you push past your limits and achieve your fitness goals. Whether you're a seasoned lifter or just starting out, Holy Swoly will challenge you to elevate your training and sculpt your body with confidence. Get ready to unleash your inner strength!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 13, 2025 01:24
  • Last Edited
    Jul 13, 2025 01:31
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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
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press
4
-
2
Lat Pulldown
4
-
3
Chest Fly (Dumbbell)
3
-
4
Skull Crushers
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Lateral Raise (Dumbbell)
3
-
3
Reverse Fly (Machine)
4
-
4
Bicep Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Press
3
-
4
Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press
4
-
2
Lat Pulldown
4
-
3
Chest Fly (Dumbbell)
3
-
4
Skull Crushers
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Lateral Raise (Dumbbell)
3
-
3
Reverse Fly (Machine)
4
-
4
Bicep Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Press
3
-
4
Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press
4
-
2
Lat Pulldown
4
-
3
Chest Fly (Dumbbell)
3
-
4
Skull Crushers
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Lateral Raise (Dumbbell)
3
-
3
Reverse Fly (Machine)
4
-
4
Bicep Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Press
3
-
4
Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press
4
-
2
Lat Pulldown
4
-
3
Chest Fly (Dumbbell)
3
-
4
Skull Crushers
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Lateral Raise (Dumbbell)
3
-
3
Reverse Fly (Machine)
4
-
4
Bicep Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Press
3
-
4
Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press
4
-
2
Lat Pulldown
4
-
3
Chest Fly (Dumbbell)
3
-
4
Skull Crushers
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Lateral Raise (Dumbbell)
3
-
3
Reverse Fly (Machine)
4
-
4
Bicep Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Press
3
-
4
Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press
4
-
2
Lat Pulldown
4
-
3
Chest Fly (Dumbbell)
3
-
4
Skull Crushers
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Lateral Raise (Dumbbell)
3
-
3
Reverse Fly (Machine)
4
-
4
Bicep Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Press
3
-
4
Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Lateral Raise (Dumbbell)
3
-
3
Reverse Fly (Machine)
4
-
4
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Bent Over Row
4
-
3
Leg Press
3
-
4
Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press
4
-
2
Lat Pulldown
4
-
3
Chest Fly (Dumbbell)
3
-
4
Skull Crushers
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Lateral Raise (Dumbbell)
3
-
3
Reverse Fly (Machine)
4
-
4
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Bent Over Row
4
-
3
Leg Press
3
-
4
Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press
4
-
2
Lat Pulldown
4
-
3
Chest Fly (Dumbbell)
3
-
4
Skull Crushers
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Lateral Raise (Dumbbell)
3
-
3
Reverse Fly (Machine)
4
-
4
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Bent Over Row
4
-
3
Leg Press
3
-
4
Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press
4
-
2
Lat Pulldown
4
-
3
Chest Fly (Dumbbell)
3
-
4
Skull Crushers
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Lateral Raise (Dumbbell)
3
-
3
Reverse Fly (Machine)
4
-
4
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Bent Over Row
4
-
3
Leg Press
3
-
4
Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press
4
-
2
Lat Pulldown
4
-
3
Chest Fly (Dumbbell)
3
-
4
Skull Crushers
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Lateral Raise (Dumbbell)
3
-
3
Reverse Fly (Machine)
4
-
4
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Bent Over Row
4
-
3
Leg Press
3
-
4
Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press
4
-
2
Lat Pulldown
4
-
3
Chest Fly (Dumbbell)
3
-
4
Skull Crushers
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Lateral Raise (Dumbbell)
3
-
3
Reverse Fly (Machine)
4
-
4
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Bent Over Row
4
-
3
Leg Press
3
-
4
Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press
4
-
2
Lat Pulldown
4
-
3
Chest Fly (Dumbbell)
3
-
4
Skull Crushers
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Press
3
-
4
Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press
4
-
2
Lat Pulldown
4
-
3
Chest Fly (Dumbbell)
3
-
4
Skull Crushers
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Lateral Raise (Dumbbell)
3
-
3
Reverse Fly (Machine)
4
-
4
Bicep Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Press
3
-
4
Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press
4
-
2
Lat Pulldown
4
-
3
Chest Fly (Dumbbell)
3
-
4
Skull Crushers
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Lateral Raise (Dumbbell)
3
-
3
Reverse Fly (Machine)
4
-
4
Bicep Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Press
3
-
4
Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press
4
-
2
Lat Pulldown
4
-
3
Chest Fly (Dumbbell)
3
-
4
Skull Crushers
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Lateral Raise (Dumbbell)
3
-
3
Reverse Fly (Machine)
4
-
4
Bicep Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Press
3
-
4
Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press
4
-
2
Lat Pulldown
4
-
3
Chest Fly (Dumbbell)
3
-
4
Skull Crushers
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Lateral Raise (Dumbbell)
3
-
3
Reverse Fly (Machine)
4
-
4
Bicep Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Press
3
-
4
Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press
4
-
2
Lat Pulldown
4
-
3
Chest Fly (Dumbbell)
3
-
4
Skull Crushers
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Lateral Raise (Dumbbell)
3
-
3
Reverse Fly (Machine)
4
-
4
Bicep Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Press
3
-
4
Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press
4
-
2
Lat Pulldown
4
-
3
Chest Fly (Dumbbell)
3
-
4
Skull Crushers
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Lateral Raise (Dumbbell)
3
-
3
Reverse Fly (Machine)
4
-
4
Bicep Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press
4
-
2
Lat Pulldown
4
-
3
Chest Fly (Dumbbell)
3
-
4
Skull Crushers
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Lateral Raise (Dumbbell)
3
-
3
Reverse Fly (Machine)
4
-
4
Bicep Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Bent Over Row
4
-
3
Leg Press
3
-
4
Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press
4
-
2
Lat Pulldown
4
-
3
Chest Fly (Dumbbell)
3
-
4
Skull Crushers
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Lateral Raise (Dumbbell)
3
-
3
Reverse Fly (Machine)
4
-
4
Bicep Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Bent Over Row
4
-
3
Leg Press
3
-
4
Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press
4
-
2
Lat Pulldown
4
-
3
Chest Fly (Dumbbell)
3
-
4
Skull Crushers
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Lateral Raise (Dumbbell)
3
-
3
Reverse Fly (Machine)
4
-
4
Bicep Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Bent Over Row
4
-
3
Leg Press
3
-
4
Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press
4
-
2
Lat Pulldown
4
-
3
Chest Fly (Dumbbell)
3
-
4
Skull Crushers
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Lateral Raise (Dumbbell)
3
-
3
Reverse Fly (Machine)
4
-
4
Bicep Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Bent Over Row
4
-
3
Leg Press
3
-
4
Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press
4
-
2
Lat Pulldown
4
-
3
Chest Fly (Dumbbell)
3
-
4
Skull Crushers
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Lateral Raise (Dumbbell)
3
-
3
Reverse Fly (Machine)
4
-
4
Bicep Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Bent Over Row
4
-
3
Leg Press
3
-
4
Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press
4
-
2
Lat Pulldown
4
-
3
Chest Fly (Dumbbell)
3
-
4
Skull Crushers
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Lateral Raise (Dumbbell)
3
-
3
Reverse Fly (Machine)
4
-
4
Bicep Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Bent Over Row
4
-
3
Leg Press
3
-
4
Calf Raise
3
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press
4 Sets
-
2
Lat Pulldown
4 Sets
-
3
Chest Fly (Dumbbell)
3 Sets
-
4
Skull Crushers
3 Sets
-
Day 2
1
Overhead Press (Barbell)
4 Sets
-
2
Lateral Raise (Dumbbell)
3 Sets
-
3
Reverse Fly (Machine)
4 Sets
-
4
Bicep Curl (Dumbbell)
3 Sets
-
Day 3
1
Squat (Barbell)
4 Sets
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
-
3
Leg Press
3 Sets
-
4
Calf Raise
3 Sets
-
Day 4
1
Incline Bench Press
4 Sets
-
2
Lat Pulldown
4 Sets
-
3
Chest Fly (Dumbbell)
3 Sets
-
4
Skull Crushers
3 Sets
-