Swole Squad Goals
Unleash your inner strength and crush your goals with 12 weeks of dedicated training—join the Swole Squad and transform your body together!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 10 reps | @6 |
| 3 | 8 reps | @9 | ||
| 2 | Leg Curl | 1 | 12 reps | @6 |
| 2 | 10 reps | @9 | ||
| 3 | Leg Extension | 1 | 12 reps | @6 |
| 2 | 10 reps | @9 | ||
| 4 | Seated Calf Raise | 2 | 15 reps | @10 |
| 5 | Dead Bug | 2 | 10 reps | @10 |
| 6 | Plank | 2 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 10 reps | @6 |
| 2 | 8 reps | @9 | ||
| 2 | Pec Fly (Dumbbell) | 1 | 15 reps | @6 |
| 2 | 12 reps | @9 | ||
| 3 | Incline Bench Press (Dumbbell) | 1 | 10 reps | @6 |
| 2 | 8 reps | @9 | ||
| 4 | Lateral Raise (Cable) | 2 | 15 reps | @9 |
| 5 | Tricep Pushdown (Cable) | 1 | 15 reps | @6 |
| 2 | 12 reps | @9 | ||
| 6 | Tricep Kickback | 1 | 15 reps | @6 |
| 1 | 15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Supported Row (Dumbbell) | 1 | 10 reps | @6 |
| 2 | 8 reps | @9 | ||
| 2 | Lat Pulldown | 1 | 15 reps | @6 |
| 2 | 12 reps | @9 | ||
| 3 | Seated Row (Cable) | 1 | 10 reps | @6 |
| 2 | 8 reps | @9 | ||
| 4 | Face Pull | 2 | 15 reps | @9 |
| 5 | Bicep Curl (Cable) | 1 | 15 reps | @6 |
| 2 | 12 reps | @9 | ||
| 6 | Hammer Curl (Cable) | 1 | 15 reps | @6 |
| 2 | 12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 1 | 10 reps | @6 |
| 2 | 8 reps | @9 | ||
| 2 | Rear Delt Fly (Dumbbell) | 2 | 12 reps | @9 |
| 3 | Incline Bench Press (Barbell) | 1 | 10 reps | @6 |
| 2 | 8 reps | @9 | ||
| Superset | ||||
| 4A | Lateral Raise (Cable) | 2 | 12 reps | @9 |
| 4B | Upright Row (Barbell) | 2 | 12 reps | @9 |
| 5 | Overhead Tricep Extension (Cable) | 1 | 15 reps | @6 |
| 2 | 12 reps | @9 | ||
| 6 | V-Handle Tricep Pushdown (Cable) | 2 | 12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown (Close Grip) | 1 | 15 reps | @6 |
| 2 | 10 reps | @9 | ||
| 2 | Single Arm Row (Dumbbell) | 1 | 10 reps | @6 |
| 2 | 8 reps | @9 | ||
| 3 | Wide Grip Lat Pulldown | 1 | 15 reps | @6 |
| 2 | 12 reps | @7 | ||
| 4 | Cross-body Lat Pull | 2 | 12 reps | @6 |
| 5 | Bayesian Curl | 1 | 15 reps | @6 |
| 2 | 12 reps | @9 | ||
| 6 | Hammer Curl (Dumbbell) | 2 | 15 reps | @8 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Swole Squad Goals is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 60 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.
Swole Squad Goals is structured around 5 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Swole Squad Goals 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
